Hydration is important for optimal kidney health, but drinking enough water can be a struggle! When you’ve run out of gadgets to help you drink more water and recipes for flavored water, remember this: vegetables and fruits can be an excellent source for your daily hydration. Here are our favorites.
Cucumber Water Content: 96.7%
Crisp and fleshy, cucumbers add a fresh taste to a summer salad, but they also have an additional benefit: cucumbers have the highest water content of any solid food. The flesh also contains vitamin C and caffeic acid, which have anti-inflammatory effects.
Because they have high-water content, cucumbers are a great addition to a variety of meals to give extra texture without changing the taste of the dish. Try them diced in chicken salad, chopped in ground beef with tacos, or sliced with your favorite dip.
Iceberg Lettuce Water Content: 95.6%
Iceberg lettuce has gotten a bad reputation as being the least nutritious form of lettuce, but when compared with the more popular romaine, it leads in at least one very important area: water content. In fact, iceberg lettuce has the highest water content of any type of lettuce which is great news for those on a low-oxalate diet since the iceberg has lower oxalate content.
Use iceberg in lieu of spinach in your salad to make it a more kidney-friendly lunch or replace tortilla chips with Iceberg lettuce for a Taco Tuesday trip that’s low-oxalate diet approved!
Radishes Water Content: 95.3%
Many think of radishes as a garnish, but these refreshing root vegetables are delicious on their own; with 95% water content, radishes can provide an extra boost of hydration for your kidneys.
Cauliflower Water Content: 92.1%
Chock-full with vitamins and filled with water, cauliflower is a fresh way to hydrate. When eaten raw, it has a satisfying crunch, but an also be mashed, steamed, baked, or fried. Cauliflower has high vitamin C content and includes similar nutrient content to broccoli and kale — which makes it a great addition to a low-oxalate diet.
Strawberry Water Content: 91.0%
Berries are known for their juicy goodness, but red strawberries are the best when it comes to food to hydrate. They are 90% water, which makes them a great option for smoothies, yogurt toppings, or sliced in water. Nutritionally, strawberries are a great source of vitamin C (one cup has 149% the recommended daily allowance of vitamin C!) and offer 12% of the recommended daily allowance of dietary fiber.
Now, getting enough H2O in your diet is easier than ever!