Foods that help you stay hydrated
Introduction
The human body is complex. It’s made of multiple components – bones, muscles, nerves, etc., but water stands out in being present almost *everywhere* in the body. Water is such an essential nutrient in our body, and possibly an underrated superstar, without which we can hardly survive [1].
Why do we need water?
Water does many functions for the body [2]
- Regulates Body Temperature—Our body's core temperature needs to be maintained for us to function properly. When we lose too much water and don’t replenish it, the core body temperature can rise, causing discomfort.
- Alert! It keeps us alert, keeps our minds sharp, and helps us concentrate better by supporting the nervous system, including the brain!
- Movement is necessary—It is involved in transporting materials and nutrients across the body. The blood consists of water, which helps carry all the essential items from one part of the body to another. Think of it as a postman for the letters of health!
- Body’s Inbuilt Messenger—Water acts as a medium inside which the many chemical reactions in the body occur. It enables multiple chemical reactions in the body. It helps pass on messages from one cell to another, from one tissue to another, and even across organs.
- Waste Removal—Water even helps remove waste products from the body through the kidneys and the gastrointestinal tract. Waste is excreted from both systems, and water plays a vital role in eliminating waste.
Foods that help hydrate the body
It’s no surprise that water is essential for the body. Hydrating regularly becomes a must-have move in our arsenal. A superhero is just more powerful with their team!
This hydration team mainly consists of water, sure, but it is joined by other very important members called electrolytes. Electrolytes are charged chemical substances that help water go where it needs to go. These little pals make water enter cells or leave them by giving water molecules directions like a compass! Therefore, effective hydration comes not only from water but also from having an adequate amount of electrolytes in the system.
When we get dehydrated, we also lose water and electrolytes. To restore balance, it's essential to replenish them in the body! How do we do this? Well, quite a few water—and electrolyte-rich foods can help you hydrate effectively. What are these foods? Let’s find out!
Cucumber
Are we even surprised? Cucumbers are some of the most hydrating veggies out there. [3]. With over 95% water in them, and many other nutrients like electrolytes and vitamins, it packs a punch in terms of hydration!
Watermelon
There’s a reason it’s called a watermelon! [1] This summer, special fruit contains over 90% water, which can intensely hydrate the body. It has to be one of the best hydrated foods there is!
Tomato
This juicy fruit is a low-key icon. With over 90% water content, the humble tomato boasts added nutrients as well [4]. It has vitamin C, potassium and many antioxidants. Include tomatoes in your list of hydrating fruits!
Strawberry
If watermelons are a summer thing, the winter G.O.A.T. is the strawberry! [1] They also contain over 90% water, so you can incorporate these delish fruits into smoothies, milkshakes, or—best of all—just as is!
Lettuce
Ain’t no sandwich without the good ol’ lettuce [1]. But who would’ve thought this crunchy green leaf is a super hydrated food? Going neck-to-neck with watermelon and strawberry, this is one of those contenders we never thought would make the list!
Soup
Who says only plain water contributes to hydration? While plain water is the major hydrating liquid we consume, we also get water from other food items. The humble, nourishing soup is mainly made of water or broth, which in turn, adds to the hydration level of the body [1]. A bowl of soup is a warm hug and a source of hydration!
Orange
This bright citrus fruit is a certified slay. With more than 80% water and an enviable amount of nutrients, it can’t get any better than this. If the orange had an Instagram account, it would surely be an influencer! [1]
Yoghurt
This creamy delight is a show-stopper. It is a semi-liquid green flag. It not only has over 80% water content [1], but also boasts a nutritional profile [5]. It is a source of electrolytes, protein and vitamins too!
Conclusion
Hydration is not complicated at all! It involves drinking adequate water but ensuring that it hydrates us effectively. This is made possible by including foods that are naturally hydrating—they must be rich in water content and also have electrolytes that can help direct water into necessary places in the body. Opening a stick of an electrolyte mix like Liquid I.V. in a 500 ml bottle of water gives us a faster hydration option, too.
FAQs
- What is the most hydrating food?
Fruits are very hydrating. Many fruits, such as watermelons, strawberries, and oranges, help tremendously.
- Which fruit is best for hydration?
Watermelons and strawberries have some of the highest water content among fruits, with over 90% water in them. For a hydration boost, include them in your mid-meal snack. However, having fresh fruits handy is a trouble, hence it’s a good idea to have a packet of Liquid I.V. stocked consistently.
- Do bananas hydrate you?
Yes and no. Bananas contain a little over 70% water and electrolytes, but don’t rely solely on them for hydration. It would be wise to include them in your diet, along with other hydrating foods.
- Is milk hydrating?
Yes! Fat-free milk is more than 90% water and is incredibly hydrating. It also contains many nutrients that make it a superfood to have daily.
