top of page

EAT YOUR WAY TO BETTER HYDRATION

Updated: Sep 28

Eat your way to better hydration

Photo: AI Image


When we think of hydration, most of us picture glasses of water or sports drinks, but the truth is, water isn’t just something you drink. According to the National Academies of Sciences, Engineering, and Medicine (NASEM), about 20% of our daily water intake typically comes from the foods we eat, with the other 80% coming from beverages like water, tea, coffee, and other liquids. By focusing on water-rich foods, you can not only improve your hydration levels but also support overall wellness.


Let’s explore how we can boost our water intake beyond just drinking and why it’s essential for energy, mental clarity, and vibrant health.



The Importance of Staying Hydrated


Water is essential for almost every bodily function. It helps regulate our temperature, aids digestion, transports nutrients, and even lubricates joints. Being well-hydrated also supports skin health, cognitive function, and energy levels. Yet, despite its importance, many of us struggle to drink enough water daily. The good news?! Incorporating water-rich foods into our diet is an easy and delicious way to stay hydrated.



Foods That Keep Us Hydrated


Here’s a list of common, easy-to-find foods that have high water content (over 86%), and are great for keeping us hydrated:


  • Cucumbers - One of the most water-rich veggies around, cucumbers are refreshing and light. Add them to salads, blend them into smoothies, or eat them as a crunchy snack with hummus.

  • Celery - Makes an excellent crunchy snack or base for salads and smoothies.

  • Lettuce - Leafy greens like iceberg and romaine lettuce are excellent for hydration. Fantastic in salads, wraps, smoothies, and soups.

  • Zucchini - Zucchini’s high water content makes it a versatile and hydrating veggie. It can be eaten raw in salads or spiralized into noodles for a light, hydrating meal.

  • Tomatoes - Whether you eat them raw, roasted, or in sauces, tomatoes are full of water and flavour. Include them in salads, sandwiches, or cook them into hydrating soups.

  • Watermelon - This summer fruit is a hydration powerhouse! It’s low in calories but packed with vitamins A and C, making it perfect for a snack or dessert.

  • Strawberries - Strawberries are not only sweet and delicious, but they also help boost your hydration. Toss them in your morning yogurt or add them to salads.

  • Cantaloupe - Rich in vitamins A and C, cantaloupe is another fruit that supports hydration while giving your immune system a boost.

  • Pineapple - Pineapple is not only hydrating but also rich in antioxidants and vitamin C.

  • Coconut - Coconut water is a natural hydrator that’s rich in electrolytes, making it a great choice for replenishing fluids. Plus, fresh coconut meat is also hydrating and delicious!



Why Hydration from Food Matters


While drinking water is essential, getting water from foods offers added benefits. Water-rich foods also provide vitamins, minerals, and fiber, which support digestion and overall health. Eating hydrating foods can also help us feel fuller, which may prevent overeating and aid in weight management.


Furthermore, foods like fruits and vegetables contain electrolytes like potassium and magnesium that help balance fluids in the body, which is crucial for maintaining energy levels, especially if you're active or prone to dehydration.



Tips for Staying Hydrated Through Food:


  • Incorporate more salads and raw vegetables into your meals. Adding cucumbers, tomatoes, and lettuce to your daily meals will significantly increase your water intake.

  • Snack on hydrating fruits like watermelon, strawberries, and cantaloupe throughout the day.

  • Blend smoothies using water-rich ingredients such as cucumbers, spinach, and fruit for a hydrating breakfast or post-workout snack.

  • Soups and broths are another sneaky way to stay hydrated. Choose clear soups with plenty of vegetables for a hydrating, nutrient-packed meal.

  • Infuse your water with slices of hydrating fruits like lemon, cucumber, or mint for added flavor and nutrients.


Hydration isn’t just about gulping down water. By adding water-rich foods to our diet, we’re not only staying hydrated but also nourishing our bodies with essential nutrients. As you build healthier eating habits, remember that proper hydration is one of the most important steps to a more vibrant, energized, and fulfilling life.




Wellness "Wisdom", Continued ...



The information provided in this post is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional consultation. Please consult a healthcare provider before making any significant changes to your diet, exercise, or wellness routine to ensure they align with your individual needs and circumstances.

 
 
 

Comments

bottom of page