Feeling bogged down by the heat of the summer? Eating more hydrating foods—those high in moisture—could be just the thing you need! Not only can they keep you cool inside and out, but incorporating water-rich ingredients into your diet gives your body the extra dose of nutrition it needs for optimal energy levels. In this article, we take a look at how to use hydrating foods to upgrade your diet.
1. Rehydrating with Fruits and Veggies
Did you know that the only way to increase the water content of your body is to deliberately hydrate it? The best way to hydrate your body is to rehydrate it with a concoction of natural fruits and veggies, full of essential vitamins and minerals. What’s more, this tasty elixir has a lot of health benefits too!
Minerals and Vitamins: A wide variety of fruits and vegetables are available to help you rehydrate. Citrusy fruits like oranges, lemons, and grapefruits contain potassium, which is essential for your body to function. Fruits like apples, mangoes, and bananas are chock-full of magnesium, calcium, and sodium – all of which are incredibly important for replenishing your body’s fluids. Furthermore, when you combine these foods with leafy greens and cruciferous vegetables like broccoli and cauliflower, you get an additional dose of vitamins and minerals, helping your body break down what it needs more quickly.
Staying Hydrated: Not only does adding a mixture of fruits and veggies to your water boost the vitamin content, but it can also help to make your drinks more interesting. Drinking the same plain water can get quite boring, so why not spice it up to make it a little more fun and exciting? Moreover, this mixture is easily portable and can be enjoyed at any time.
Substitutes: If fruits and vegetables aren’t your thing, there are plenty of other liquids that can help you stay hydrated. Coconut water and green tea are great options for people looking for a non-vegetable substitute. Coconut water is full of electrolytes, while green tea is a great source of antioxidants, both of which are essential for keeping your body hydrated.
Benefits: Rehydrating with fruits and vegetables is an easy way to stay hydrated throughout the day. Not only will it help you get more vitamins into your body, but it can also help support your immune system and provide energy. Drinking these mixtures of fruits and veggies can also help boost your mental clarity and reduce stress levels.
- Minerals and vitamins
- Staying hydrated
- Substitutes
- Benefits
2. Cool and Refreshing Hydration Options
When it comes to keeping your body cool and hydrated, there is no shortage of refreshing options that provide plenty of benefits. Here are some of the best:
Highly Nutritious Coconut Water: Coconut water is an excellent choice for those looking to stay cool and hydrated. Rich in electrolytes, vitamins, and minerals, it’s an indispensable source of natural rehydration to balance minerals and fluids in the body.
Organic Fruit-Infused Water: Instead of drinking sugary drinks, try this natural and healthy alternative. Add fresh or frozen fruits to your water for a tasty and hydrating treat. Natural fruits like watermelon, strawberries, and citrus fruits provide excellent sources of fluid.
Light and Refreshing Green Tea: Another great way to stay hydrated and beat the heat is to drink green tea. It is not only light and refreshing, but it is also loaded with antioxidants and polyphenols that can help protect the body from harmful toxins.
Healthy Vegetable Juice: Instead of having soda or other sweetened drinks, reach for a glass of fresh vegetable juice. It is nutrient-rich and full of antioxidants that help fight inflammation and keep your body hydrated. Popular juice combinations include carrots, cucumbers, and celery.
Healing Bone Broth: Nothing beats a steaming cup of bone broth when it’s hot outside. It is incredibly hydrating and full of essential minerals and amino acids to keep your body healthy and energized.
Kombucha: This fermented drink provides an excellent way to stay hydrated, as it contains beneficial probiotics and antioxidants. Not only is it incredibly hydrating, but it can also help to improve digestion and reduce inflammation in the body.
3. Maximizing Nutrient Intake through Hydrating Foods
Proper hydration is essential to your physical and mental health. Eating hydrating foods can be a key part of maintaining good nutrition. Eating these types of foods can be beneficial to supplementing the amount of water you are consuming. Here are some tips on how to maximize your nutrient intake through hydrating foods:
1. Consume More Fruits and Vegetables
Fruits and vegetables are amongst the most hydrating foods, so they can make great additions to your diet. They are rich in vitamins, minerals, fiber, phytonutrients, and antioxidants, which can help nourish your body and reduce inflammation. Fruits and vegetables are great sources of water, with fruits like watermelon comprising of over 90% water. Adding more fruits and vegetables to your meals and snacks can be an easy way to improve your hydration levels and nutrient intake.
2. Eat Whole Grains
Whole grains, such as quinoa, oatmeal, and brown rice, are great sources of hydration and essential nutrients. They are rich in vitamins, minerals, fiber, and healthy carbohydrates. Whole grains also contain a higher water content than processed grains, like white rice. Eating whole grains can help you meet your daily hydration and nutritional needs.
3. Choose Lean Meats and Seafood
Lean meats and seafood are excellent sources of protein, as well as essential vitamins and minerals. Many of these foods are also high in water content, such as tuna and salmon. Eating lean meats and seafood can help keep your body properly hydrated and provide your body with the nutrients it needs.
4. Try Dairy-Based Foods
Dairy-based products, such as milk, yogurt, and cheese are excellent sources of many nutrients, including protein, minerals, and healthy fats. Dairy products are also high in water content, making them great hydrating foods. Try adding low-fat, plain yogurt to your breakfast or lunch, or incorporating some cheese into your dinner recipe.
5. Add Legumes and Nuts
Legumes and nuts are nutritious additions to any meal or snack. Many of these foods are high in healthy fats, protein, fiber, and other essential nutrients. Some legumes, like beans and lentils, also contain a high amount of water. Adding legumes and nuts can help you meet your hydration and nutritional needs.
4. Quenching Your Thirst with Delicious and Healthy Foods
Fruits and Vegetables: Fruits and vegetables are some of the most delicious and nutritious ways to quench your thirst. A blend of various fruits, such as pineapple, strawberries, oranges, and bananas, make an excellent smoothie. It’s a great way to get your daily dose of vitamins and minerals in a tasty, refreshing beverage. Fresh vegetables, such as cucumbers, celery, lettuce, and tomatoes, are also super hydrating. They can be eaten raw or added to a salad or wrap for an extra dose of hydration.
Yogurt: Yogurt is a great way to cool down and quench your thirst. Unsweetened, plain yogurt is a probiotic-rich food that can help support a healthy gut and immune system. If you find plain yogurt too tart, try Greek yogurt which is slightly thicker and sweeter. For added flavor and sweetness, you can add a tablespoon of honey or a few fresh fruit slices.
Hummus: Hummus is a great option to quench your thirst. It’s made from chickpeas, tahini, and other ingredients such olive oil, lemon juice, and spices. It’s usually quite thick and creamy, making it perfect for dip snacks, such as carrots, celery, and bell peppers. Hummus is high in fiber and protein, making it a nutritious and tasty snack.
Vegetable Juice: Vegetable juice can be a great way to quench your thirst. Most grocery stores now sell a variety of fresh, made-to-order vegetable juice blends or you can make your own mix at home. Try combinations like:
- Spinach, celery, and apple
- Carrot, beet, and ginger
- Cucumber, kale, and lemon
These drinks are packed with vitamins, minerals, and antioxidants, and many of them are naturally sweet and delicious as well.
Herbal Tea: Herbal tea is another great way to quench your thirst. Herbal teas like chamomile, peppermint, and ginger can help soothe your throat, while green tea is rich in antioxidants and has many health benefits. You can even make your own herbal tea blend if you’re feeling creative. Try mixing chamomile, peppermint, and lavender for a relaxing and hydrating beverage.
Water is essential to stay healthy and hydrated. Incorporating water-rich ingredients into your diet is a great way to stay hydrated and help your body stay healthy. Try incorporating water-rich foods into your diet today, and be sure to drink plenty of water throughout the day in order to reach your hydration goals. Let’s make hydration a priority in our daily lives!
