Eat Your Water

July 20, 2019

 

Credit:
Pamela Budhoo, Nutritionist, Health Influencer, Writer/Contributor for Effective Lifestyle  

 

 

Hydration is extremely important. With hotter temperatures coming our way, our bodies will be requiring more water. Water plays a significant role in a fully functioning healthy body. A hydrated body allows the heart to pump blood through blood vessels to muscles more effortlessly. The muscles are also able to work more efficiently. Water is needed for digestion, absorption, and transportation. It is required for dissolving nutrients and eliminating waste products through perspiration, urination and bowel movements. In order to regulate body temperature, water is vital. Water is also needed for lubrication and cushioning of the joints. To say the least, hydration is critical in maintaining a healthy body.
The amount of water one needs, varies from person to person. Factors like climate, perspiration, medical conditions and medications need to be considered. Warmer climates require more water. An individual who perspires profusely will need to drink more water in order to replenish what is being excreted from the body. Someone with a condition such as diabetes will likely need more water since they experience both polyuria and polydipsia. Some medications act as a diuretic leading to frequent urination. Because of these reasons, the amount of water needed is different for each person. The typical recommendation for water intake is 64-80 oz, which is eight to ten 8 oz. glasses a day. With other factors in play, this amount can easily be increased.
Besides simply drinking water, you can increase your intake through food! About 20% of our daily fluid intake comes from the foods we eat, particularly fruits and vegetables. With that being said, let’s eat our water this summer. We can stay hydrated while benefiting from the vitamins and minerals these food items provide. Many nutritious fruits and vegetables have a high-water content. Most of them are low in calories. This means that you can eat a relatively large portion without worrying about packing on calories. The good thing about many of these fruits and veggies is that most of them are in season. Things like melons, cucumbers, celery, tomatoes, and strawberries are readily available in the summer months. You can enjoy these high-water content foods in a variety of ways. Since the weather is beautiful out, toss some fruits and veggies on the grill. Use them as main dishes and try cauliflower rice or zucchini zoodles. Throw together a delicious salad filled will high-water foods. If all else fails, enjoy them as is and have a nice bowl of chilled watermelon on a hot summer’s day.
Another fun way to incorporate food with our water intake is to try fruit infused water. The flavor combinations are endless. It’s a refreshing take on consuming plain boring water. Fruit infused water has become seemingly popular with many people. Having the option to add a little excitement to simple water is great. Head over to the recipe section to find some delicious options you can test out.
Below you will find a list of foods with a high-water content. They’re all nutritious and low in calories. You’ll be benefiting from the nutrients while feeling refreshed at the same time. Try incorporating these items in your diet to boost your fluid intake.

High-Water Content Foods
1. Iceberg Lettuce (96%)
2. Cucumber (96%)
3. Celery (95%)
4. Radish (95%)
5. Zucchini (94%)
6. Tomatoes (94%)
7. Watermelon (92%)
8. Bell Peppers (92%)
9. Cauliflower (92%)
10. Cabbage (92%)
11. Spinach (92%)
12. Strawberry (91%)
13. Cantaloupe (90%)
14. Broccoli (90%)
15. Grapefruit (90%)
16. Pineapple (87%)
17. Oranges (87%)
18. Raspberries (87%) 

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