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Drinking at least eight glasses of water a day is a general rule for healthy hydration. But in the midst of a busy and hectic day, it’s hard to remember to drink that much water, much less keep track of how many glasses you’ve had.
If that sounds like you, you’re not alone: Many news reports estimate that 75% of American adults suffer from chronic dehydration. It’s important for your health and well-being to stay hydrated every day, but water consumption isn’t the only solution for preventing dehydration. Incorporating foods that can hydrate you into your daily meal plan is a great—and delicious—method for boosting your fluid intake every day.
The adult human body is about 55% to 60% water. Plus, water makes up the majority of our organs, such as the heart, lungs, brain, and skin, and it’s in our muscles and bones, too. So it’s not surprising your body needs water to function properly.
In fact, our bodies rely on water in countless ways. We need it for:
Dehydration can throw your body’s finely tuned processes out of whack. As a result, you may experience:
You can avoid these complications by getting enough fluids throughout your day. This is easy to accomplish when you consider how many fluid sources are available. In addition to water, you can also drink tea, juice, or milk to stay hydrated. And what you eat is important, too. One report says 20% of the average person’s water intake comes from food. The secret: Eat hydrating foods throughout each day.
Here are some of the best foods for hydration:
A side or entree-sized salad is rich with water-boosting produce. Salads give you versatility because you have so many mixed greens to choose from—go beyond iceberg lettuce and try romaine, spinach, kale, arugula, or watercress. Plus, you can add on nutrient-packed nuts, seeds, lean proteins, and fruits and vegetables for a tasty and satisfying meal.
This is one of the top fruits that are good for hydration—after all, water is right there in the name. At about 92% water content, watermelon is a terrific snack option that increases your fluid intake. Bonus: You can eat as much as you want because watermelon is also low in calories. Other melons, such as cantaloupe, are also good water sources.
Cucumbers are almost like the veggie version of watermelon: high in water content (95%) and low in calories. There are several ways to fit cucumbers into your daily diet. Stack slices in a sandwich, eat some with a healthy hummus dip, or add them to a salad for the ultimate water-rich meal.
Juicy grapefruits and oranges perk up any day, and they increase your fluid levels, too. Both of these fruits are about 88% water, plus they have fiber that keeps you feeling full and regulates digestion. Citrus fruits taste wonderful on their own, but you can also add them to salads, yogurt (another good water source), or smoothies.
Thick and crunchy cauliflower is roughly 92% water. It’s gained in popularity over the years as a low-carb replacement for everything from rice to pizza crust, so there are many ways to enjoy this veggie while getting water into your diet. Mash it like potatoes for a side dish, or roast it in some olive oil for a plant-based main dish. You can even puree it for a soup; broths and soups are also excellent ways to consume more fluids.
Not only do these foods provide you with plenty of water, but they also nourish your body with the vitamins and minerals it needs for optimal health. Other vegetables and fruits that are good for hydration include:
There are other things you can do to balance your body’s fluid levels besides eating the best foods for hydration. Try some of these smart strategies:
You’ll feel refreshed in body and mind when you hydrate first thing in the morning. Plus, that first glass of water sets the tone for the rest of the day as a good reminder to keep drinking. Need help getting started? Find a carafe and small glass for your night table. Fill the carafe with water before you go to bed, and it will be ready for you as soon as you wake up.
Technology makes it easier to track your water intake. Simply set phone alarms or calendar reminders to ping you throughout the day as a signal to drink a glass of water. You can also track fluids with the help of a smartphone app.
Plain water may be essential to health, but it’s not exactly exciting when it comes to taste. Boost the flavor profile with a twist of lime or lemon, or take a tip from day spas and add slices of cucumber or strawberries for extra refreshment. You can also have a glass or two of sparkling water (either plain or flavored) for something different. And during cold and flu season, add a fizzy supplement with vitamins C or D for immune support.
There are times when dehydration grows chronic, and it can’t be resolved simply by drinking more water or eating vegetables and fruits that are good for hydration. That’s when IV therapy can help you. Rocky Mountain IV Medics provides treatment with different types of IV fluids that rehydrate quickly, and our IV ingredients support your health and vitality. Contact us to learn more.
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