Water makes up the majority of your body. You may need up to 10 to 15 8-ounce glasses of water per day to replenish lost fluids and keep your system running smoothly, but foods can actually contribute a significant portion of your total fluid intake, depending on your diet. Emphasizing water-rich foods in your diet will help ensure that you stay hydrated.
Cucumber
Cucumbers contain about 95 percent water, which makes them almost as hydrating as an actual cup of water, according to “Eating Well” magazine. Cucumbers also offer electrolytes such as potassium, sodium and magnesium, which can help reduce your risk of an electrolyte imbalance with dehydration. They contain some fiber and vitamin C as well. Cucumber wheels make a good snack on their own, but they are also versatile and enhance a green salad, dips, sandwiches and soups.
Watermelon
Watermelon, which is 92 percent water, was part of a study on hydrating fruits and vegetables at the University of Aberdeen Medical School and it ranked at the top. According to the 2009 study, watermelon and some other fruits and vegetables may be twice as effective as water at hydrating your body because they contain a healthy balance of sugars, salts and minerals. In addition to its magnesium, sodium, calcium and potassium, watermelon also contains vitamin C and some lycopene, a phytochemical that may reduce your risk of heart disease and certain cancers. Enjoy ice-cold watermelon wedges, drink watermelon juice as a sweet beverage or include watermelon in a fruit salad.
Celery
A crunchy piece of celery is about 96 percent water, but it also offers a powerful supply of sodium, phosphorus, calcium, zinc, magnesium and iron, according to “The Daily Mail." Another top body-hydrating contender in the 2009 University of Aberdeen study, celery makes an excellent snack when topped with peanut butter or can enhance a fresh leafy green or tuna salad.
Lettuce
In addition to the many hydrating salad topping options, the foundation of your salad – the lettuce – is also hydrating. For instance, iceberg lettuce is about 96 percent water, according to the University of Kentucky Cooperative Extension Service. And although romaine lettuce contains slightly less water than does iceberg lettuce, it packs a more nutritional punch: it contains three times the folate, six times the vitamin C and eight times the beta carotene as iceberg lettuce, according to “Shape” magazine. Use about 2 cups of lettuce as a starting point for a very hydrating salad.
Strawberries
Strawberries are about 91 percent water, but they also contain folate, vitamin C and plenty of sweet flavor to add to many recipes. Eat them plain as a snack, use them as a hydrating topper to your morning cereal or add them to recipes such as smoothies, salads and baked treats, recommends “Eating Well.”
References
- Eating Well; 4 Refreshing Foods to Help You Stay Hydrated; N. Micco
- Iowa State University Extension: Fluids
- Shape: Top 30 Hydrating Foods
- The Daily Mail: The Vegetables That Can Hydrate You More than a Glass of Water; A. Stephens; 2009
- American Academy of Family Physicians: Hydration: Why It’s So Important
