By: Dana Gardner, MS RD LD/N
It is officially Summer, days seem longer and weather is warmer. During these longer and warmer months, it is important to stay hydrated to beat the heat and its potential side effects. Maintaining good hydration supports the immune system, improves mental clarity, promotes digestion and boost energy levels.
Our bodies are roughly 60% water and most of us will reach for our favorite water bottle to replenish our stores. However, staying hydrated doesn’t just mean carrying around a water bottle, you can also get water from a variety of fruits and vegetables.
Consuming fruits and vegetables that contain over 80% of water can contribute to maintaining hydration. In addition to providing water, these fruits and vegetables can also provide the body with electrolytes, vitamins, and minerals that can help the body maintain fluid balance.
fruits of vegetables that provide more than 90% of water that you can add to meals or have as a snack to increase your hydration status
- Cucumbers (96%)
- Iceberg Lettuce (96%)
- Celery (95%)
- Radishes (95%)
- Romaine Lettuce (95%)
- Tomatoes (94%)
- Zucchini & Summer Squash (94%)
- Asparagus (92%)
- Bell peppers (92%)
- Cabbage (92%)
- Cauliflower (92%)
- Mushrooms (92%)
- Spinach (92%)
- Strawberries (92%)
- Watermelon (92%)
Also, low sodium soups and broths can also contribute fluids while providing nutrients and electrolytes.
While hydrating foods can help, they shouldn’t replace drinking fluids throughout the day. Consider these simple hydration habits:
· Start your day with a glass of water.
· Carry a reusable water bottle.
· Flavor water with fruit, herbs, or citrus if plain water feels boring.
· Drink fluids consistently throughout the day instead of waiting until you’re thirsty.
· Increase your fluid intake during hot weather, exercise, or illness.
Hydrating Recipes
Grilled Zucchini
Cucumber Salad
Watermelon Smoothie
Strawberry Spinach Salad
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