Outdoor fun and summer sun can drain a lot of you, especially water. Water is around 60 percent of your body and plays a crucial function in keeping your body operating in the way it does. But extreme temperatures and sweating could cause your shed water fast.
The good thing is you do not have to drink huge amounts of water every day to remain well-hydrated. You can also get water from the foods you consume.
Here’s what you must be aware of:
The importance of hydration
You might not be aware however, water is a key ingredient to feeling great. It aids in controlling your body’s temperature, fight illnesses, eliminate excess waste, and provide the right nutrients to cells. It also plays an important role in maintaining your mental health. Insufficient water can cause you to suffer from sleep issues and memory, as well as mood and information processing.
Common indicators that you’re beginning to lose fluids could be:
- Constipation
- Dry mouth
- Dull skin
- Fatigue
- Headaches
How much water do you need to take in a day?
Sarah Adler, MS, RDN, a dietitian who works as a performance coach who works for UCLA Health Sports Performance, Powered by Exos, suggests taking 1/2 to 1 ounce water for each 1 pound of body weight every day. The amount of water consumed will differ based on the weight of a person and their intensity of exercise, in addition to other variables.
The recommended daily dose of water might seem overwhelming. However, the good news is, it doesn’t require plain water. Like you’d imagine it is possible to get the hydration you need from tea, coffee and sparkling or still water. Your body also absorbs water from food items.
Foods that help you hydrate
Your body generally gets about 20 percent of the fluid it requires from the foods you eat during the day. The food items that have the most water include raw fruits and vegetables. A diet that is rich in fruits and vegetables is a great way to supply your body with nutrients, minerals and fiber in addition to increasing your water intake daily.
All fruits and vegetables that have greater than 80percent water content make a good option. However, these food items (all that have higher than 92 percent) provide the most value for your money in terms of getting the water your body requires:
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1. Cucumber (96%)
If you are a fan of the crunch of cucumbers You’re in good company. Cucumbers are the most amount of water in any solid food item.
2. Iceberg Lettuce (96%)
Greens that are darker in color do offer more folate, fiber along with vitamin K. However, in terms of drinking water, icebergs that are crisp provides the benefits.
3. Celery (95%)
Apart from being a great source in water, the celery plant is also a excellent food source for fiber. Combine it with nut butter that is protein-rich and you’ve got a nutritious (and water-sucking) snack.
4. Radishes (95%)
This root vegetable is packed with taste, vitamin C, and fiber, but is it is low in calories. Include them in the salad, or blend them into an slaw for summer.
5. Romaine Lettuce (95%)
This dark leafy green is packed with plenty of water, but it also has numerous health advantages. Romaine is a rich supply of vitamin C and A as well as folate and fiber.
6. Tomatoes (94%)
Most people see tomatoes as a vegetable, but they’re actually the fruit with the highest amount of water. Additionally, tomatoes contain lycopene which can help prevent cell damage.
7. Zucchini & Summer Squash (94%)
No matter if you eat your the squash raw or cooked it’s got exactly the same quantity of water. Don’t be afraid put some squash on your grill in addition to your turkey hamburger.
8. Asparagus (92%)
Its rough texture is why the majority of people prefer eating cooked asparagus. However, the water content of asparagus is the same regardless of whether you cook it or eat it raw, so you can go ahead and grill your spears.
9. Bell peppers (92 percent)
Bell peppers of all colors are a great source of water However, green bell peppers are the most popular in terms of the quantity of water. In addition bell peppers are rich in antioxidants.
10. Cabbage (92%)
All varieties of cabbage have a significant amount of water when raw, and more if cooked (94 percent). Certain Chinese cabbages, for example the bok choy, contain 96 percent water. They taste delicious added to salads.
11. Cauliflower (92%)
If you’re a fan of riced cauliflower but don’t want to eat raw, then you’re in good company. Cauliflower cooked, just like cabbage, has more water (93 percent) when compared with eating raw.
12. Mushrooms (92%)
The benefits of mushrooms to your health are astounding. To get the maximum out of your mushrooms take them in raw form.
13. Spinach (92%)
Spinach is an excellent summer salad and smoothies. Along with its water content that is high it’s also loaded with nutrients like calcium, magnesium iron, and potassium.
14. Strawberries (92%)
The sweet fruits are great for those who are sweaty and hot. They’re low in calories but they’re packed with water as well as fiber and vitamin C.
15. Watermelon (92%)
It’s not a surprise that watermelon is hydrating. Like tomatoes, and other red vegetables and fruits it’s also a good food source for lycopene.
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