Stay hydrated this summer

As the weather turns hot, it is so important to stay hydrated.  This week my husband and I went on a long bicycle ride.  It was going to be 95 degrees that day, so we rode in the morning, found a shadier bike path to ride on and definitely brought some water with us.  Water and other liquids are great for hydration, but there are also foods that are hydrating. 

My daughter said she loves watermelon in the summer.  Watermelon is a great food for hydration.  What foods can you add to your diet to help you stay hydrated?  Students in my class are often surprised to learn there are foods loaded with water that help with hydration.

Our bodies need water and water is actually a required nutrient.  We lose some water every day from sweat, urine and even breathing.  In the summer, we sweat more and we lose more water.  It is important to restore “your body’s water supply regularly”.  Most of our daily water does come from the fluids we drink each day, about 80%.  But the other 20% of water intake comes from the foods we eat.  Are your kids in sports over the summer?  What foods can you pack that will help with hydration? 

The top 10 foods with the most water content (adapted from Foods High in Water):

• Cucumbers – so low in calories (only 8 calories a serving) and high in water content.  Cucumbers are about 95% water and provide some good nutrition in fiber, vitamins A and K.
• Tomatoes – Enjoy some sliced tomatoes on a sandwich, in a salad or add some cut up fresh tomatoes to some spaghetti sauce.  We like bacon, lettuce and tomato sandwiches with tomatoes fresh from the Farmer’s market.  Tomatoes are a good source of water as they are 94% water.
• Apples – they don’t seem like they would be a good source of water, but enjoy snacking on a medium size apple which is about 86% water.  Apples also add fiber and some good phytochemicals to your day as well as some vitamin C.
• Watermelon – who doesn’t enjoy some fresh watermelon in the summer?  Even my daughters’ dogs love to eat some watermelon.  Each serving is about 92% water.  And so healthy – full of antioxidants, fiber, a good source of vitamins like vitamin A, and some healthy antioxidants like lycopene which is good for your eyes.  Watermelon.org (yes, there is a website devoted to watermelon) notes that watermelon is a “Lycopene Leader”.  Watermelon also is a good source of vitamin C, B6 and potassium.  Watermelon.org notes, “At 92% water, watermelon is an excellent and delicious way to help hydrate your body”.  And enjoy some watermelon for healthy skin.  Vitamin C is important for collagen production and vitamin A helps in repair of skin cells.  Watermelon.org notes that lycopene also helps with healthy skin as helps protect your skin from the sun.

Watermelon is about 92% water.

• Celery – low in calories and a good way to hydrate as it is about 95% water.  Enjoy some celery not only to hydrate but to add some vitamin K, fiber, folate and the minerals potassium and molybdenum to your day.
• Peaches – This fruit is about 85% water, and their fiber content helps fill you up.  Like most fruits, peaches are a good source of fiber.  They are also rich n antioxidants including vitamin C.  Peaches provide some vitamin A, iron and zinc all of which are good for boosting your immune system.  Another mineral in peaches is potassium which is a mineral that helps fight high blood pressure.
• Zucchini – Soon zucchini will be plentiful in gardens.  Zucchini is about 90% water, provides fiber and is low in calories.  Zucchini adds vitamin C, B6 and many other vitamins to your day.  Also, the minerals potassium, magnesium, zinc and copper.  Vitamin C helps you absorb iron so this vegetable has the C and some iron.  Manganese is a mineral that helps your body produce energy and helps you build stronger bones and a stronger immune system.
• Strawberries – Strawberries are about 91% water and provide a wealth of nutrients.  One cup of strawberries has only 53 calories.  They provide vitamin C, folate, vitamin A, and minerals including magnesium, potassium, iron phosphorus as well as fiber.  The antioxidants in strawberries help lower your risk of heart attacks and the potassium content also reduces the risk of heart attacks and helps lower blood pressure. 

• Oranges – A great snack for hydration and nutrition.  Eat a medium sized orange and you get about ½ cup of water.  No wonder so many parents bring sliced oranges as snacks for kids playing sports.  Eating a medium sized orange also supplies you the vitamin C you need each day.  They are good sources of fiber, vitamin A, potassium and provide some calcium.  The high vitamin C content in oranges means they are good for your skin as vitamin C not only protects your skin cells from damage, C, helps your body make collagen.  Because of the high C content and the antioxidants in oranges, they are anti-inflammatory so another good reason oranges are great snacks for kids in sports. 
• Avocados – Not as high in water as some other foods, at about 72% water.  But avocados are packed with good nutrition.  NIH notes avocados provide fiber, vitamins K and E and the minerals potassium and magnesium.  Along with these nutrients avocados provide antioxidants and the healthy omega-3 fats. (See:  What are omega 3 fats and why are they good for you? )  Unlike other fruits, avocados are very low in sugar. 

So many healthy ways to stay hydrated this summer.  Review the list and find some fruit or veggies you enjoy and be sure to have them on hand for the hot days of summer.  Drink plenty of water but also hydrate with some fresh fruit or vegetables.

Sources:  restore , top 10 foods , apple , phytochemicals , Watermelon.org , Celery , fruit , Zucchini , Strawberries , They , orange , anti-inflammatory , NIH , What are omega 3 fats and why are they good for you? )     Image Sources:  Strawberries, High water content fruits , Hydration