Nutrition Research

High Quality H2O

June 20, 2017
Hydrating foods!

Water.  Totes important.  Majority of our bodies are water.  Needless to say, hydration is very important.  “They” say 8 glasses of 8 ounces of water a day.  But, actually, fluid needs are quite individualized.  Fluid needs vary greatly from person to person due to age, height, weight, gender, sweat rates, climate, and activity levels.   The best way to check your hydration status is to take a look at your pee (yep, I went there).  If your urine is dark and concentrated, it’s time to step it up and push fluids.  Signs of dehydration include thirst, fatigued, headaches and muscle cramps.   Dehydration can be dangerous as it raises your body temperature and increases your heart rate.  Electrolytes help keep water in the right balance both inside and outside your cells.  Sodium, potassium, calcium and magnesium, all electrolytes, play a role in regulating your fluid stats.  Great news!  Certain foods contain both water and electrolytes!  In fact, the average person takes in 20% of their fluid needs from food.

As a dietitian, when I discuss high water content foods, celery, which is 96% water, usually is top of mind.  But there are so many more options!  Besides good, old H2O, try incorporating some of these foods throughout your day:

Cantaloupe, honeydew melon, papaya
These fruits are high in potassium.  Perfect to nibble on during a hot summer afternoon!

Watermelon, citrus, kiwis and bell peppers
They are also a great source of vitamin C! 

Yogurt and Kefir
These foods (or drinks!) are good for your probiotics, which helps keep your gut bacteria happy and you healthy. 

Heirloom Tomatoes
95% water and phytochemicals like lycopene!  Lycopene has been shown to lower your risk of chronic diseases and some form of cancers. 

Broccoli
Did you know broccoli is 90% water? True story. One cup has a day’s worth of vitamin C.

Grapes
Water + antioxidant resveratrol, which has been shown to reduce your risk of heart disease.

Raspberries
At 8 grams of fiber per cup, these berries can help hydrate you and help get things moving.

It’s hot y’all.  Stay hydrated out there.

xoxo,

Caroline

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  • dixya @food, pleasure, and health June 20, 2017 at 3:43 pm

    yasss 8 glasses of water is something i still get asked…so many ways to stay hydrated!