In general, fresh, whole foods tend to contain more water than those that are processed or come in a package.
It’s likely that you are familiar with the suggestion to consume a minimum of eight 8-ounce glasses of water on a daily basis. However, do you have knowledge about the origin of this recommendation for preventing dehydration and whether or not it is still applicable today?
According to Sean Hashmi, MD, who serves as the physician director in charge of weight management and clinical nutrition for Kaiser Permanente in Southern California, the recommendation can be traced back to 1945 when it originated from the U.S. Food and Nutrition Board. However, Dr. Hashmi notes that the statement has been misinterpreted as people often overlook the fact that food contributes to their water intake.
Proper hydration is vital to avoid health hazards, as per an article in Nutrients’ January 2019 edition. It helps maintain cognition, minimize kidney stone risk, and manage weight. The eBioMedicine’s January 2023 publication revealed that adequately hydrated individuals were healthier, had a lower chance of chronic ailments (including heart disease), and had a longer lifespan than those not adequately hydrated.
What is the definition of adequate hydration? According to a 2005 report from the National Academies of Science, Engineering, and Medicine (previously known as the Institute of Medicine, or IOM), women who consume roughly 2.7 liters of water per day and men who consume approximately 3.7 liters per day (from both fluids and food) are deemed properly hydrated.
According to Rachel Lustgarten, a registered dietitian based in New York City, the quantity required is also influenced by variables such as age, gender, level of activity, as well as pregnancy and breastfeeding status.
For those struggling to drink water consistently throughout the day, it is encouraging to know that what you eat can help keep you hydrated. The National Academies of Science, Engineering, and Medicine have reported that approximately 19% of daily water consumption is derived from food.
According to Shreela Sharma, PhD, RD, who is a professor of epidemiology at UTHealth School of Public Health in Houston, around 20% of the body’s required hydration can come from eating foods. She adds that these foods are not only hydrating but also nutritious, offering a range of nutrients like fiber and vitamins.
It’s easy to meet the requirement, and you don’t have to stress about it. “As long as you consume a diet that consists of a lot of fruits and vegetables, fulfilling this requirement should not be a challenge,” according to Julie Devinsky, RD, a private practitioner in New York City and an outpatient nutritionist at the New York Presbyterian Digestive Disease Clinic. To fulfill the requirement, aim for two to three servings of fruit and five or more servings of vegetables each day, following well-established nutritional recommendations.
However, certain foods provide better hydration compared to others. According to Garth Graham, MD, MPH, a cardiologist based in Hartford, Connecticut, who serves as the director and global head of healthcare and public health partnerships for YouTube and Google Health, foods that have high water content are the ones that contribute more to rehydration.
Bear in memory that cooking will result in a water loss for fruits and vegetables. “For maximum hydration benefits, it’s advisable to consume them in their raw or lightly cooked form,” Devinsky advises. Also, to achieve optimal hydration, pair these foods with a glass of water. “While it’s essential to fulfill your daily fruit and vegetable intake, don’t neglect drinking enough water,” she emphasizes.
Presented below are the most moisture-packed foods along with some suggestions on how to relish them.
1. Cucumbers
According to Devinsky, cucumber is an extremely hydrating option, as it contains 95 percent water. Furthermore, the green vegetable has more uses than simply being a topping for salads.
Dr. Sharma recommends being innovative when it comes to including cucumbers in your meals. One idea is to substitute cucumber slices with dip or hummus for chips, or serve chilled cucumber soup as a refreshing summer starter. It is important to keep the skin on to gain the maximum amount of vitamins and minerals.
2. Celery
There isn’t a lot about them.
Celery is a highly hydrating vegetable primarily composed of water and is low in calories and essential vitamins and minerals, as per the U.S. Department of Agriculture (USDA). While munching on celery sticks might not be the most exciting thing, you can jazz them up by stuffing them with peanut butter or tuna salad as a low-carb substitute for bread, according to Devinsky’s suggestions.
3. Watermelon
The refreshing summertime fruit has water built into its name, and that’s no coincidence. Watermelon is high in water and low in calories (just 46 calories per cup), according to the USDA. It’s a welcome addition to many summer dishes and works well in gazpacho and fruit salads. Devinsky says watermelon also plays nicely in an arugula and mint salad.
In one serving of 154 grams, there is more than 118 ml of water, along with fiber and crucial nutrients such as vitamin C, vitamin A, and magnesium. Furthermore, it is a low-calorie option that offers just 46 calories in a cup.
4. Cantaloupe
While watermelon is the most known melon for hydrating, other sensible options like cantaloupe should not be disregarded, according to Sharma. The USDA reports that a serving of 1 cup cantaloupe contains 427 milligrams (mg) of potassium, which makes it a satisfactory source of the nutrient.
MedlinePlus states that potassium serves a vital role in keeping the body hydrated as an electrolyte that aids in regulating water levels. Devinsky recommends consuming cantaloupe singly or as part of a fruit salad, as an ingredient in smoothies, or together with prosciutto as a delicious sweet-salty treat.
5. Strawberries
As per the USDA, one cup of sliced sweet, red fruit contains almost 100mg of vitamin C, making it a great source of this nutrient.
In addition, strawberries are highly hydrating with a water content of 91 percent, according to the Cleveland Clinic. Devinsky recommends serving a strawberry and basil salad to satisfy your craving. You could also try dipping the fruit into melted chocolate or mixing it into chia seed pudding for a healthy dessert option.
6. Lettuce
According to the Cleveland Clinic, although all lettuce varieties, including kale and spinach, contain a significant amount of water, iceberg lettuce is considered the most hydrating due to its weight containing 95 percent water. While the most conventional method of consuming it is by adding it to a salad, it can also be used as a substitute for a burger bun, as Devinsky recommends.
7. Tomatoes
As per UT Southwestern Medical Center, tomatoes contain approximately 94% water and are also a potassium source with 292 mg of potassium present in one medium-sized tomato, according to the National Institutes of Health. Moreover, tomatoes are not only delicious but also versatile, as they can be used in various dishes such as pasta sauce, stew, fresh salsa, gazpacho, or even when simply sliced and seasoned with salt and pepper.
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In addition, including the skin of peaches in your diet can provide beneficial antioxidants such as chlorogenic acid that combat diseases. Despite their satiating nature and low calorie count, which stands at just 60 calories for a medium-sized peach, the high water and fiber contents of peaches are what make them so filling.
Incorporating peaches into your dietary routine is an effortless task. They can easily be included in smoothies and salads, as well as added to yogurt and cottage cheese. Peaches possess a plethora of nutrients, such as water, fiber, antioxidants, vitamins, and minerals, which not only promote hydration but offer numerous health benefits.
With almost a half cup (118 ml) of water, fiber, and various nutrients, oranges are extremely nutritious and could potentially contribute to various health advantages. Among these nutrients are vitamin C and potassium that can potentially elevate your heart well-being and immune function.
Additionally, oranges contain an abundance of antioxidants that combat illness and inflammation by decreasing cell damage. The presence of fiber and water in oranges promotes a sense of satiety, thereby aiding in hunger management.
Eating oranges on a regular basis can potentially serve as a safeguard against kidney stones due to the presence of citric acid. This particular acid can combine with calcium oxalate, a material that forms stones, and subsequently facilitate its elimination from the body.
In order to prevent kidney stones, it is essential to stay properly hydrated. Oranges can aid in achieving this goal due to their abundance of water. Additionally, they are a rich source of fiber, antioxidants, and various nutrients which can assist in the prevention of not only kidney stones, but also numerous other illnesses.
With a composition that mostly consists of water, skim milk is a highly nutritious beverage that offers a significant quantity of essential vitamins and minerals like vitamin A, calcium, riboflavin, vitamin B12, phosphorus, and potassium. Besides aiding in maintaining overall hydration levels in the body, milk may also facilitate post-workout rehydration.
Several studies suggest that individuals who consume low-fat milk following a workout are better hydrated compared to those who opt for sports drinks or water. This may be attributed to the presence of electrolytes and protein in milk, which aid in replenishing lost body fluids.
Incorporating milk into your diet is a simple task due to its wide availability and affordability. Milk is a valuable source of vitamins, minerals, and water, and has been proven effective in aiding individuals in maintaining proper hydration, particularly after physical activity.
and soups are usually water-based and have the potential to be very hydrating and nutritious. For example, 1 cup (240 grams) of chicken broth is made almost entirely of water, which contributes a decent amount to your daily hydration needs.
Eating foods that contain a high amount of water, such as broths and soups, can aid in weight loss because they are low in calories. Research has shown that people who have soup before their main meal tend to consume fewer calories overall, resulting in a decrease in their daily calorie intake.
According to a research, individuals who had two portions of low-calorie soups daily lost 50% more weight than those who had an equivalent amount of calories through snacks. To enhance the nutritional value of soups and broths, a considerable quantity of vegetables like broccoli, carrots, onions, mushrooms, and tomatoes can be incorporated.
Including broths and soups in your diet is a great way to stay hydrated since they are abundant in water.
With its high water content and significant fiber content, a 1-cup (124-gram) serving of chopped zucchini has the potential to offer numerous health benefits and leave you feeling satiated.
Due to its significant water content, zucchini has a low calorie-to-volume ratio with just 20 calories in a 1 cup (124 gram) serving. Zucchini consumption can enhance your nutrient intake, particularly vitamin C, as a 1 cup (124 gram) serving contains 35% of your daily requirements.
A healthy immune system requires Vitamin C, and it may offer protection against various illnesses.
Incorporate zucchini into your meals by consuming it as a side dish or incorporating it into soups, salads, and stir-fries. Consider slicing it into strips to make “noodles” as a substitute for traditional pasta.
Including zucchini in your diet can provide a considerable quantity of water and essential nutrients. This can assist in maintaining hydration and positively impact your overall well-being.
Plain yogurt is rich in water and nutrients that can enhance various aspects of your well-being. One cup (245 grams) of plain yogurt is composed of over 75% water and is also a good source of various vitamins and minerals, including calcium, phosphorus, and potassium, all of which are recognized for their ability to boost bone health.
With over 8 grams and around 17% of your daily protein requirements, a 1-cup (245-gram) serving of yogurt is an excellent source of protein. Consistently consuming yogurt has been demonstrated to aid in weight loss, mainly due to the hunger-reducing qualities provided by its abundance of protein and water content.
In order to fully experience the advantages of yogurt, opt for plain varieties rather than those that are flavored. The reason being that flavored yogurt generally contains excessive amounts of unhealthy added sugar, which should be restricted in one’s diet due to its contribution to the development of conditions such as obesity, heart disease, and diabetes.
Plain yogurt is an excellent source of hydration, essential vitamins, and minerals, as well as protein. In contrast, fruit-flavored yogurt contains a staggering 47 grams of sugar in just one cup (245 grams), more than quadruple the amount contained in plain yogurt of the same serving size.
Additional comments.
Maintaining adequate hydration is crucial for optimum health. Health professionals frequently suggest drinking numerous glasses of water daily to fulfill your hydration requirements, though the hydrating properties of food are frequently ignored.
Incorporating water-containing foods and beverages such as fruits, vegetables, and dairy items into your daily intake can provide you with a substantial amount of hydration, making it unnecessary for most individuals to consume excessive amounts of water, although the importance of drinking water should not be overlooked.
Staying hydrated won’t be a problem if you consume foods that are rich in water content and drink water whenever you feel thirsty.