Hydrating Foods You Might Be Missing Out On
Hydration can often be an afterthought when our days get busy, but considering that our bodies are made up of about 60% water (Opens in a new tab or window), it deserves more attention. In fact, water makes up 64% of our skin, 73% of our brain and heart, 79% of muscles and kidneys and around 83% of our lungs. With water playing such a vital role in our body’s composition, staying hydrated is essential. It supports cell reproduction, saliva production, joint lubrication, oxygen delivery, digestion, body temperature regulation, waste elimination, hormone production and even shock absorption.
How much water should you drink a day? This answer varies based on several factors, including activity level, age, sex, overall health, climate, medications and certain medical conditions like kidney disease or congestive heart failure. As a general guideline, women should aim for about 11 cups of fluid per day, while men should target around 15 cups — this includes fluids from both beverages and food. Here are some symptoms of dehydration to be aware of: feeling tired, thirsty or lightheaded; dry mouth, lips and eyes; headache; dark-colored urine and urinating less than usual. While water is often the first thing that comes to mind when we think of hydration, there are also many foods high in water content.
Hydrating Foods
Let’s shift our mindset to not only focus on water intake but overall fluid intake. Fluid intake encompasses fluid from water and foods. Several foods yield a high percentage of water to aid in our daily hydration. These hydrating foods (Opens in a new tab or window) typically come from four food groups: fruits, vegetables, grains and dairy. Soups, broths, juice, fresh herbs, eggs, sauces and condiments also aid in fluid intake. Not only are these foods high in water, but they also provide nutrients like vitamins, minerals, protein and fiber.
Click to explore the percentage of water in the foods below!
Hydrating Meals and Snacks
Now that we have a list of foods high in water, how do we incorporate them into our daily lives? Let’s start by combining at least two food groups together. This could look like pairing cottage cheese with berries, eating a bowl of oatmeal with apples or making a soup with rice and mushrooms. Here are some yummy meal and snack ideas to get the creative juices flowing on how to incorporate hydrating foods into your day!
When opting for a specialized eating pattern, be aware that hydrating foods can often be removed from certain eating styles. Adjust your fluid needs appropriately. Hydrating foods not only provide water but also an array of other nutrient-dense benefits. When prioritizing hydration, be sure to include water-rich foods in your diet. To learn more ways to increase your hydration, schedule an appointment with a Kroger Health registered dietitian, our nutrition experts.
Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.
