Guzzling a gallon of water isn’t the only way to stay hydrated—a few water-rich foods can provide the hydration your body needs along with key nutrients to help it function its best. “Fruits and vegetables contain large amounts of water,” said Sharon Palmer, a registered dietitian and author of Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes. “An estimated 20% of our water intake comes from the foods we eat, so we can help hydrate our bodies through eating more water-rich fruits and vegetables.” Adding hydrating foods into your summer diet can be as easy as incorporating more summer salads into your meals or topping off a barbeque with fresh fruit or even refreshing popsicles.
How much should I drink per day?
The recommended amount of hydration used to be eight 8-oz. cups of water a day, but hydration requirements vary depending on how active you are, how much you weigh—and what you eat. To find out how much fluid you need, divide your weight in half; that’s approximately how many ounces of fluid you should be taking in each day. Some experts advise to add another 16 ounces for every pound of sweat lost when you work out or are working outdoors in the heat. And good news for coffee lovers: New research suggests that your cup of java counts towards your drinking total, too. Nosh away on fruits and veggies—as you know, they’re good for you. In fact, as Palmer notes, they may be better for you than you think, since they’re providing hydration as well as nutrients.
What are the most hydrating foods?
Most fruits and vegetables are all going to be hydrating choices, but some options either have higher water concentrations, or simply make better options for summer hydration.
When looking at fruits, think melons—watermelon, cantaloupe and honeydew are excellent, water-rich choices. Strawberries are also excellent as they are 91% water, as are tomatoes (which, yes, are technically a fruit). If peaches or citrus look good at the market, these are also top options to stay hydrated this summer.For vegetables, many of the fresh vegetables in season in the summer are also water-rich and hydrating options. Zucchini is in season and is a healthy 95% water, and most of your popular lettuces—lettuce, spinach and kale—are also delicious and water-rich. Radishes are a surprising and tasty way to add crunch—and hydration—to a meal, as are cucumbers.For meals, think of broths and soups that are refreshing—gazpacho is a cool treat and homemade broths make hydrating simple!
Click the gallery to see our top 7 choices. Then whip up a cold cucumber gazpacho with crab for next-level hydration. How many ounces of fluids did you take in today? How do you incorporate these hydrating foods into your diet?
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Sharon Palmer, registered dietitian and author of Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious RecipesNutrition Reviews: “Water, Hydration and Health”
