Myth: You need to drink a gallon of water every day.
Struggling to stay hydrated in this heat? I recently read an interesting article on nutrition myths, one of which was regarding hydration: “…hydration status is extremely individualized and many need about 64 ounces of water…,but most people don’t realize…part of the fluids your body needs can also be taken in by eating fruits, vegetables and other high-water content foods.”
This is good news for those of us who go through the day guzzling (dehydrating) caffeinated beverages followed by adult beverages at 5 PM or who have a tendency to get caught up and forget to drink (water). If this sounds familiar then you might want to try incorporating 5 of the most hydrating foods into your summer meals.
1) Cucumber - about 95% water.
Whether you choose to slice it or dice it cucumbers are great for hydrating and cooling you down. Scoop up your favorite hummus, top with your favorite spread, dropped into a beverage or tossed into salad.
Benefits:
Low in calories, making them great for weight management.
Rich in vitamins K and C, potassium, and magnesium.
Contains antioxidants like beta-carotene.
Supports skin health due to its high water content.
2) Watermelon - about 92% water
The all-American summer staple and hydration hero. Try it 3 ways.
Benefits:
Excellent source of vitamins A, B6, and C.
Contains antioxidants like lycopene and cucurbitacin E.
Helps improve heart health and reduce inflammation.
Supports healthy digestion due to its fiber content.
3) Strawberries - about 91% water.
There’s nothing like a fresh and juicy strawberry fresh from the farm. Have you tried our Strawberry Prosecco Pop recipe? It’s not technically hydrating since it contains alcohol but it’s still a fun and grown up way to cool down. Watch the pre-Zest throwback video .
Benefits:
High in vitamins C and manganese.
Rich in antioxidants and plant compounds.
Supports heart health and helps regulate blood sugar.
Contains fiber, aiding in digestion and promoting fullness.
4) Lettuce - about 96% water (particularly iceberg lettuce)
Iceberg lettuce is highly underrated. Who doesn’t love a cool and crisp wedge salad?
Benefits:
Low in calories, making it ideal for weight loss.
Contains small amounts of fiber, vitamins A, C, K, and folate.
Supports hydration and provides a crunchy texture to meals.
May aid in improving sleep quality due to its lactucarium content.
5) Celery - about 95% water.
Probably my least favorite. But it has it’s benefits. So I sneak it into my own diet where it will go unnoticed like in mirepoix, pureed into gazpacho or finely chopped into salads.
Benefits:
Low in calories and high in fiber, promoting digestive health.
Contains vitamins A, K, and C, as well as potassium and folate.
May help reduce inflammation and improve cardiovascular health.
Acts as a natural diuretic, helping to flush out toxins and reduce bloating.
By incorporating these foods into your daily meals, you can boost your hydration levels, improve digestion, and enjoy a range of health benefits.
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