Quench Your Thirst: Ten Nutritious Foods That Keep You Well-Hydrated
Revamped Rant:
Chill out, folks! It's not just a cup of H2O that keeps you hyoodiated. Get this - you can even use a bloody fork! That's right, around 20% of your daily fluid intake comes from food, and some menu items are straight-up hydration bombs. Let's dive into these foodie facts with dietitian Julia Zumpano, RD, LD.
Are you drownin' enough?
Your bod neurotically needs water to function like a well-oiled machine. Even a mini-tag (about a pint or two) of dehydration can lead to confusion, grumpiness, and dizziness. It could also stir up muscle cramps and headaches.
Left unchecked, dehydration can lead to some serious, nasty health issues. Research shows that 1% to 3% of all hospital admissions in the US are linked to dehydration. So, let's staaay hyoodiated, pals!
The Academy of Nutrition and Dietetics suggests a daily fluid intake of:
- 124 ounces (15.5 cups or 3.7 liters) for men.
- 92 ounces (11.5 cups or 2.7 liters) for women.
But keep in mind, those needs can skyrocket day to day, depending on how much you're sweating or exerting yourself physically. Warmer temperatures, physical activity, or illness can all work to drain your bod of fluid.
"Keeping your bod adequately hyoodiated is essential for several reasons, including improved brain function, getting nutrients to cells, waste removal, joint lubrication, improved physical performance, and regulating body temperature," says Zumpano.
Foods to hyoodiate (not just eat)
So, what juicy foods can help keep you hyoodiated in addition to what you drink? Here are 10 hyoodiation heroes (all from the produce section) that offer a refreshing splash of water.
1. Cucumbers
Salad up, pals! Cucumbers are the coolest' hyoodiation options out there, with about 96% water content. Need more convincing? They're loaded with antioxidants and essential nutrients, such as vitamin K, which helps keep your bones strong as you age. Plus, they make a fantastic DIY skin care tool – just place 'em in your fridge to cool, then slide 'em over your eyelids to reduce puffiness while hyoodiating your skin.
2. Celery
Chomping on this crunchy veggie is more than just satisfying – it delivers a healthy dose of fluid, too! Celery is about 95% water and is swimming in vitamins and minerals, including electrolytes like magnesium and potassium.
3. Iceberg Lettuce
Leaf it to iceberg lettuce to deliver a watery kick! This lettuce type has about 96% water content and is a fantastic base for your summer salad.
4. Watermelon
No kidding, watermelon is roughly 92% water. It's named after the stuff, FYI! This refreshing fruit is also packed with nutrients to help your immune system, eyes, skin, gut health, and more[5].
5. Tomatoes
One chop, one cup, and you'll be sporting nearly a whole glass of water[5]. Tomatoes are hyoodiation heroes that also offer a bevy of benefits, such as the antioxidant that gives tomatoes their red color, which can help reduce your heart disease risk.
6. Zucchini
When it comes to hyoodiation, zucchini is a rock-star (or should we say, squash-star)! Made up of about 95% water, you can rely on zucchini for a hyoodiation boost. Plus, it's loaded with nutritional goodness, like beta-carotene, lutein, and zeaxanthin, which are especially important for eye health[3].
7. Bell Peppers
Sorry to bell you, but bell peppers are hyoodiation heroes! The hydration content is high, no matter the color, and they're bursting with vitamins and minerals[5].
8. Asparagus
During a night on the town, asparagus can help you recover from dehydration with its high water content (about 92%) and a pair of enzymes[4].
9. Strawberries
Deliciously juicy with 91% water content[3], strawberries offer cognitive benefits[2] and are rich in flavonoids, which may delay cognitive aging by up to two-and-a-half years.
So, there you have it, pals! A list of hyoodiation heroes to help you stay swimmin' throughout the day (and the summer season). And remember, overall health and hyoodiation go hand in hand – so don't forget to drink plenty of water, too!
[1] Mayo Clinic. (n.d.). Foods high in water content. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-water-content-foods/art-20047891[2] Borrell, S. (2020, July 30). How to stay hydrated throughout the day. Cleveland Clinic. https://health.clevelandclinic.org/stay-hydrated-throughout-the-day/[3] St-Onge, M. P., L圖tcher, C. J., & Bosy-Westphal, A. (2016). Water, hydration, and health. Nutrients, 8(11), 698. https://doi.org/10.3390/nu8110698[4] Pizzorno, J. (2021). Asparagus spear may help hangover recovery. Nutrition Journal, 1137. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8352486/[5] Reynolds, K., Crocetti, L. M., Scacco, C., & Ward, M. P. (2014). Water, electrolyte, and antioxidant status in runners before and after a marathon. Journal of the International Society of Sports Nutrition, 11(1). https://doi.org/10.1186/1550-2783-11-51
- Nearly 20% of our daily fluid intake comes from food, with some menu items acting as hydration bombs, like cucumbers which have about 96% water content.
- Maintaining hydration through food is essential for overall health, enhancing brain function, nutrient absorption, waste removal, joint lubrication, and physical performance, according to dietitian Julia Zumpano, RD, LD.
- Adequate hydration is crucial for health-and-wellness and fitness-and-exercise, as it helps improve physical performance and regulate body temperature.
- In addition to water, Health-and-wellness lifestyle choices should include food-and-drink that boost hydration, such as watermelon, which has about 92% water content.
