When heat and humidity soar, keeping your body hydrated matters more than ever. Not drinking enough water can lead to dehydration, which can cause fatigue, headaches, skin problems, muscle cramps, low blood pressure and a rapid heart rate.
Did you know you can hydrate with what’s on your plate — not just what’s in your cup?
While drinking water is essential, you can also get it from foods. There are many healthy foods that can contribute a large amount of water to your diet, so read on to see how you can quench your thirst.
Watermelon
No surprises here! Watermelon contains 91% water and is rich in antioxidants like lycopene, which can help protect cells from sun damage and improve your complexion. Because of their high water content, watermelons have a very low-calorie density. That means that you can consume fewer calories and still feel full.
You can add watermelon to your diet by consuming it as a refreshing snack or side dish. It’s also commonly used to make salads.
Strawberries
They’re sweet enough that you can eat them for dessert. But the benefits of strawberries go beyond flavor and 91% water content. They provide a rich source of flavonoids, compounds associated with improved cognitive function. Eating strawberries on a regular basis has also been shown to reduce inflammation, which can help protect against heart disease, diabetes, Alzheimer’s and various types of cancer.
It’s easy to include strawberries in your diet by blending them into smoothies or incorporating them into salads. They also make for a unique addition to sandwiches and wraps.
Peaches
Close to 90% water content, peaches are very nutrient-dense and provide several important vitamins and minerals, such as vitamin A, B, C and potassium. Eating peaches with the skin on may also contribute disease-fighting antioxidants like chlorogenic acid to your diet.
You can add peaches to your diet in smoothies and salads. They also make a great addition to cottage cheese and yogurt.
Broths and Soups
Broths and soups are usually water-based and have the potential to be very hydrating and nutritious.
Consuming soup before the main course of a meal can help you eat fewer calories and therefore end up with a lower daily calorie intake.
You can significantly increase the nutrition content of broths and soups by adding lots of vegetables, such as broccoli, carrots, onions, mushrooms and tomatoes.
Cucumber
Hydrate and replenish your skin with fresh cucumbers. In addition to containing 95% water, cucumbers are rich in anti-inflammatory compounds that help remove waste from the body and reduce skin irritation.
Add cucumbers to your salads and sandwiches, or include them in cooked dishes like stir-fries and soups.
Celery
This fibrous veggie will satisfy your craving for crunch. Made mostly of water at 95%, you can feel good about eating celery because of its low-calorie count and high value in vitamin K, folate and potassium, which may protect against heart disease and certain types of cancer and bone-related diseases.
Raw or cooked, you can add celery to soups and salads, or eat celery sticks along with a healthy dip such as hummus or Greek yogurt.
Cauliflower
Surprised? Cauliflower is actually 92% water by weight. It’s rich in vitamin C, K and other vital essentials. Cauliflower and other cruciferous vegetables contain nutrients that may help lower cholesterol and cancer risk. Try it mashed as a substitute for mashed potatoes.
Staying hydrated is extremely important for your overall health.
Health experts often recommend drinking several glasses of water per day to meet your hydration needs, but the water content of foods is often overlooked.
So as long as you’re eating plenty of water-rich foods and drinking water when you feel thirsty, you won’t have a problem staying hydrated.
