If we’re honest, few of us are totally on top of our daily water intake. The recommendations for daily water intake vary – the Mayo Clinic reports from the U.S. National Academies of Sciences, Engineering, and Medicine that men should drink about 3.7 liters (15.5 cups) while women should consume 2.7 liters (11.5 cups).
Others base their recommendations on weight – between half an ounce and one ounce per pound, per person.
Regardless, adequate hydration is necessary for optimizing bodily function. Water:
· Helps get rid of waste through urination, perspiration, and bowel movements
· Regulates body temperature
· Keeps joints cushioned and lubricated
· Protects and preserves body tissue
While the best way to stay hydrated is to drink water, I know from experience that it’s easier said than done. Between the daily grind and a few cups of coffee, keeping up can be tough. That’s why you may want to supplement your daily water intake by consuming water-rich, hydrating foods!
10 Hydrating Foods to Get More H2O in Your Diet
#1) Melons
Melons like watermelon, cantaloupe, and honeydew have some of the highest water content of any food: upwards of 90%. There’s nothing quite as refreshing as a cold slice of melon on a hot summer day! Eat melon raw, add it to salads and smoothies, or freeze it for a healthy treat.
#2) Strawberries
Strawberries have a 91% water content. Besides their hydrating properties, strawberries also provide antioxidants, fiber, and key vitamins like Vitamin C, folate, and manganese. Eat them plain, in yogurt, with a smoothie, or in salads.
#3) Cucumbers
Cucumbers, both in natural and in pickle form, are high in water content. They’re not the most exciting vegetable, but they add a cool and crisp crunch to just about anything. Whip up a homemade tzatziki sauce with fresh cucumbers and yogurt, add slices to your falafel wraps and salads, and snack on them with hummus. Cucumbers are also great additions to cold-pressed juice.
#4) Lettuce & Cabbage
Lettuce, cabbage, and spinach are all quite hydrating (in the 90-99% water content range!). Spinach is the better choice if you’re seeking nutritional value, but any of these options can add some hydration to mealtime. Have lettuce wraps and salads, throw spinach into a smoothie, add cabbage to a stir fry, and don’t forget the iceberg lettuce on your next hamburger!
#5) Broth & Soup
Soups and broths are obviously quite hydrating. They’re a great option, particularly if you’re having difficulty keeping food down due to nausea or illness. With that said, consume with caution: most canned soups are packed with sodium. Check the nutritional information on any soup you buy in the store.
#6) Squash & Zucchini
Cooked squash, whether crookneck, zucchini, spaghetti, or a variety in between, are great sources of the ol’ H2O. These vegetables release a lot of moisture when cooked and can be used to add fiber and vitamins to your dishes. Add chopped zucchini to taco meat. Make “zoodles” for your next spaghetti dinner. Or just whip up a classic sauté as a side dish.
#7) Plain Yogurt
Yogurt has a water content of between 75 and 88%. Your best bet is to choose plain unflavored yogurt with probiotics. Greek yogurt is my go-to. Not only is plain yogurt more versatile – it can be used in place of sour cream and as a base for healthy dips and sauces – but it doesn’t have the added sugars of the flavored varieties. Add your own berries, chia seeds, nuts, and other topping for a hearty and filling breakfast.
#8) Tomatoes
As one would expect, tomatoes are mostly water. Rich in Vitamin C and A, tomatoes are composed of 94% water. Like yogurt, tomatoes are incredibly versatile. Add them to soups and salads, make pasta sauce or salsa, and add a slice or two to your favorite sandwich.
#9) Coconut Water
Okay, okay. Coconut water is technically a drink, but I want to point it out as a hydrating alternative to sports drinks. Studies show that coconut water is excellent after exercise, with high electrolyte content and no added sugars, artificial colors, or flavors.
#10) Various Fruits
When in doubt, eat more fruit. Just about every common fruit falls into the “high water content” category, with bananas and avocados being on the lower end of the spectrum. But apples, grapes, peaches, pears, citrus fruits, and the like are all great at helping hydrate the body – with the added benefit of vitamins, antioxidants, and fiber.