Drinking water throughout the day isn’t the only way to defend yourself against dehydration. Loading up on specific foods and beverages can drastically increase your H20 intake, plus they’ll fill you up and provide necessary nutrients. I try and walk every morning. Phoenix Az in the summer time often does not get below 90 degrees. A do drink a lot of water and love adding lemon or organic lemon juice to my water all the time. However, there are many other ways to hydrate yourself as water may not supply you with the hydration you need.
Watermelon
It’s no wonder biting into a juicy slice of watermelon is so refreshing. It’s made up of about 93% water, making it an ideal snack for a summer trip to the beach or park. Eat it as is, or blend it into a watermelon cocktail to help counteract the dehydrating effects of alcohol.
Strawberries
Strawberries are packed with water, even more than raspberries, blueberries and blackberries, plus they contain potassium, which helps your body maintain an optimal fluid balance.
Cucumbers
Serving a crunchy cucumber salad with lunch or dinner is an easy way to incorporate this hydrating veggie into your diet, plus the magnesium and potassium in cucumbers keeps your skin looking healthy.
Tomatoes
About 94% of a tomato’s weight is water, so take advantage of the plump, perfectly ripe ones at the farmer’s market this summer. Eat grape or cherry tomatoes as a snack. I love making a tomatoes and cucumber salad with a little olive oil and balsamic vinegar. Also don’t forget to use some salt but not the iodized kind. Sea salt or I prefer Himalayan pink sea salt! When you are sweating a lot, you do need salt! Just don’t ever do it!
Baby Carrots
These little guys actually contain more water than full-size carrots do, so definitely keep a bag on-hand. They’re perfect for kids’ lunches or adult snacking, with some hummus on the side.
Salad Greens
Dark greens like spinach and kale are packed with nutrients, but other varieties of lettuce shine when it comes to their water content. Iceberg has the most of all—the perfect excuse to make a wedge salad for dinner—followed by butter, green leaf and romaine lettuce.
Fat Free or Skim Milk
Instead of reaching for sugary sports drinks, pour yourself a glass of milk to quench your thirst. Depending on which variety you choose, milk is between 85% and 95% water, and the rest is a combination of protein, sugar, fat, and other nutrients to help your body recover from dehydration.
Celery
Don’t just save celery for eating alongside buffalo wings! The stalks are about 96% water, plus they are packed with potassium, magnesium, calcium, iron, zinc and fiber. It may not feel like you’re eating much, but celery can even help curb your appetite. Throw celery in your tomato and cucumber salad!
Yogurt
Start hydrating at breakfast with a serving of plain yogurt which, surprisingly, is around 85% to 88% water. The fuller-fat varieties are the best option, full of potassium and sodium that can replenish electrolytes when your bodies in need. I have been on a big tzatziki kick lately!
Smoothies
Double up on the benefits of fruits and yogurt by combining them into one super-hydrating drink. Toss strawberries, yogurt and ice cubes (maybe even some veggies, if you’re feeling daring) into your blender and you’ve got a refreshing breakfast to take on-the-go.
Bell Peppers
Bell peppers are made up of about 92% water, and the green varieties often edge out the red and yellow ones. Their Vitamin C content is an added benefit.
Coconut Water
Check the label to make sure you’re not getting a sugar-packed version of this refreshing drink, but coconut water has plenty to offer. It’s lower in calories and sodium than sports drinks, and the natural sugars and potassium help restore your blood sugar levels faster than water after exercising.
Cantaloupe
Make sure to get this juicy melon into your diet for added potassium and vitamins A and C. The fruit is about 90% water, and a quarter of a melon contains around just 50 calories.
Pickle Juice
The liquid in your pickle jar contains sodium and potassium which have the power to hydrate you faster when you’re short on electrolytes (i.e. after a workout, or when you’re hungover).
Zucchini
Zucchini is about 95% water, but cooking it can eliminate that handy quality. Thankfully, raw, spiralized zucchini noodles are an easy and tasty way to take advantage of the H20 content, as well as the folate, potassium, vitamin A and vitamin C inside.
Soup and Broth
Broths and soups are made with lots of water, and the sodium from chicken stock and other seasonings provides sodium, which allows your body to retain that precious H20.
Jell-O
Jell-O is one of the easiest treats to whip up thanks to the fact that you just add water, and that makes it a surprisingly hydrating dessert, as well. Opt for the sugar-free kind to keep calories down.
