Eating foods that contain water can help you consume enough H2O.
You've no doubt heard the advice to drink at least eight 8-ounce glasses of water a day. But do you know where this advice comes from? That in order to avoid dehumidification, shouldn't you follow it?
It goes back to a 1945 recommendation from the U.S. Food and Nutrition Board, says Sean Hashemi, MD, director of clinical nutrition and weight operations for Kaiser Permanente in Southern California. "But people misunderstand the statement," says Dr. Al-Hashemi, adding that some of the water you get comes from food. However, you still need to drink water during the day to avoid health crises.
According to the January 2019 composition published in Nutrients, proper hydration is important for maintaining cognition, reducing the risk of systemic effects, and managing weight. The National High Schools of Sciences, Engineering, and Medicine (formerly the Institute of Medicine) indicate that women consuming about 2.7 liters of water per day and men consuming about 3.7 liters per day ( as fluids and from food ) are considered to be dull.
The exact amount you need also depends on factors including age, gender, exercise status, pregnancy and breastfeeding status, says Rachel Lustgarten, a registered dietitian at Weill Cornell Medicine in New York City.
Good news for those who find it difficult to bind H2O throughout the day as the foods you eat have been shown to play a huge role in keeping you hydrated and healthy. Shrila Sharma, assistant professor and registered dietitian at the UT Health School of Public Health in Houston, estimates that about 20 percent of the body's hydration needs come from foods. "These foods are not only hydrating, but they are also nutritious and provide colorful nutrients, including vitamins and fiber," she says.
Another plus, you don't have to overthink it. As Julie Devinsky says, "If you eat a diet rich in fruits and vegetables. To achieve this goal, you can follow tried-and-true nutritional advice by aiming for two to three servings of fruit and five or more servings of vegetables per day."
However, some foods are more hydrating than others. “Dry foods are generally the ones with the most water,” says Garth Graham, MD, MPH, Hartford, Connecticut cardiologist and director and global head of healthcare and public health at YouTube and Google Health.
Just keep in mind that the fruit or vegetable will lose water if it is cooked. "To improve the hydration aspect of these foods, it's a good idea to eat them raw or cooked to a minimum," Devinsky says. For the most hydrating effect, enjoy these foods with a glass of water. She adds, "As important as your daytime treat is with fruits and vegetables, don't use it as a reason to skimp on water."
We feature eight of the most hydrating foods and some ideas for how to enjoy them.
1- Eat Cucumbers Rather of Chips for a Hydrating Snack
Devinsky says that cucumber, which is 95 percent water, is one of the most hydrating options available. Green vegetables are not just a salad. Sharma suggests getting creative with incorporating cucumbers into your diet. For example, try dipping cucumber slices in hummus instead of chips or making a cucumber sorbet for a stimulating summer appetizer. Make sure to keep the skin to reap the most vitamins and minerals.
2- Dip Celery Sticks Into Delicate Peanut Adulation to Up Your Water Input
Nothing matters to them. According to the USDA, celery is low in calories ( only 15 calories in four pieces ) and other vitamins and minerals, but it's actually hydrating and made primarily of water. Celery sticks can be boring when eaten on their own, but there are ways to make them more appetizing. Devinsky suggests stuffing it with peanut or tuna salad, which can help reduce your carb intake if you use celery instead of chuck.
3- Watermelon Is the Perfect Addition to a Summer Salad
This stimulating summer fruit has water in its name and this is no exaggeration. Watermelon is high in water and low in calories ( only 46 calories in one cup ), according to the USDA. It's a welcome addition to many summer dishes and works well in gazpacho and fruit salads. Devinsky says watermelon plays its part well in a watercress and mint salad.
4- Cantaloupe Offers Hydrating Potassium and Is Also Great in a Fruit Salad
With the different types of hydrating watermelon, you can't ignore other smart options, like cantaloupe, says Sharma. According to the USDA, a 1-cup serving of cantaloupe contains 427 milligrams (mg) of potassium, making it a good source of the nutrients. Potassium is important for hydration — it's an electrolyte, which means it helps the body balance its water content, according to MedlinePlus. You can eat cantaloupe on its own or in a fruit salad, add it to smoothies, or pair it with prosciutto for a sweet and savory snack, says Devinsky.
5- Strawberries Contain a Surprising Quantum of Water
The sweet red fruit is an excellent source of vitamin C, containing nearly 100 mg in one cup of slices, according to the USDA. That's not all strawberries are also incredibly hydrating. They're 91 percent water, according to the Cleveland Clinic. Devinsky suggests getting your fix by serving up a strawberry and basil salad. Or try dipping fruit pieces in melted chocolate or adding them to chia seed pudding for a nutritious boost.
6- Trade Your Bread Bun for Iceberg Lettuce to Increase Your Water Input
Contains all types of lettuce. Other plants like kale and spinach are high in water, but iceberg lettuce wins as the most hydrating ( 95 percent water by weight ), according to the Cleveland Clinic. The most efficient way to enjoy dicing is in salads, but you can use them in place of a bun in a burger, suggests Devinsky.
7- Tomatoes, No Matter How You Enjoy Them, Are Also Hydrating
Tomatoes contain about 94 percent water, according to Berkeley Wellness. And like cantaloupe, it's a source of potassium, providing 292 mg in one medium tomato, according to the National Institutes of Health. Fortunately, they are rich in protein. You can enjoy it in pasta sauce, soup, fresh salsa, gazpacho, or simply sliced and sprinkled with a touch of salt and pepper.
8- Bell Peppers Are a Low-Carb Hydrating Food
Sweet peppers also contain about 94 percent water, according to Berkeley Wellness. Use chopped sweet peppers to add crunch to salads and sauces, or large slices as a topping for hummus or dips, says Devinsky. Stuffed peppers are also a prime appetizer choice, but keep in mind that they will lose some of their hydrating benefits while they're on the roaster.
