Hydration Heroes: Hydrating Foods Beyond Just Water

Ensuring you stay hydrated is like giving your body a superhero boost because, let’s face it, 50%-70% of us are water – Hydrating Foods! Water is our unsung hero, from powering cells and muscles to keeping that brain ticking.

But beware!

Lose just 2% of your body’s water, and you might find yourself in a showdown with dehydration symptoms – headaches, fatigue, cramps, and the whole dramatic collection.

Now, we’ve all heard the classic advice of eight glasses or 64 ounces of water a day. But guess what? The National Academy of Medicine raises the hydration bar to 92 ounces for the ladies and a whopping 125 ounces for the gentlemen^[1].

Feeling like you’re about to dive into an ocean of hydration? Fear not! It doesn’t have to be all about chugging gallons of H2O.

Enter stage left – hydrating foods! More than 20% of your daily water intake can come from the tasty stuff you eat.

Now, let me walk you through a star-studded cast of hydrating foods that’ll not only quench your thirst but also make staying cool a delicious affair.

Also read – Importance of Hydration

Hydrating Foods

#1 Strawberries

Due to their high water content, strawberries are an extremely hydrating food. Eating strawberries will increase your daily water consumption because they contain approximately 91% water by weight.

In addition, strawberries are a great source of fibre, antioxidants that fight disease, and vitamins and minerals like manganese, vitamin C, and folate ^[2]. Regular consumption of strawberries has been demonstrated to lower inflammation, which may help fend off diabetes and heart disease.

Strawberries are a simple food to incorporate into your diet; you can add them to salads or smoothies. They also bring something unique to wraps and sandwiches.

#2 Cantaloupe or Musk Melon

Strawberries are a simple food to incorporate into your diet; you can add them to salads or smoothies. They also bring something unique to wraps and sandwiches.

A melon rich in nutrients, cantaloupe has the potential to improve your hea lth in several ways. Approximately 90% of a cup of cantaloupe is water, meaning that each serving contains more than half a cup of water.

A cup of cantaloupe also has two grammes of fibre, which, when combined with water, helps you feel fuller and eat less. Furthermore, one cup (177 grammes) of cantaloupe has 120% of your daily need of vitamin A. According to studies, vitamin A may strengthen immunity by fending off infections ^[3].

Eat cantaloupe on its own or blend it into salads, smoothies, yoghurt, salsa, or other dishes. It creates a fantastic side dish at breakfast.

#3 Watermelon

You know, watermelon isn’t just a tasty treat; it’s a health powerhouse! When you grab a 1-cup (154-gram) serving, you’re soaking in over half a cup (118 ml) of hydration, along with some fiber and key nutrients like vitamin C, A, and magnesium ^[4]. The calorie count? A mere 46 calories per cup.

And here’s the magic: because watermelons are bursting with water, they’re like a low-calorie wonder. Also, it can be your ally in shedding some pounds by keeping you full and curbing those pesky cravings.

But wait, there’s more! Watermelon isn’t just about hydration and low calories; it’s also rich in antioxidants. So snack on it, toss it in salads, or let it be the refreshing sidekick to your meals. Watermelon is here to make the hydrating food list exciting!

#4 Grapefruit

The grapefruit is a highly nutritious citrus fruit that offers numerous health advantages. Nearly a half cup (118 grammes) of water is present in half a grapefruit (123 grammes), which helps you meet your daily water needs.

Furthermore, grapefruit is high in fibre, antioxidants, and vitamins and minerals, such as folate, potassium, and vitamin A. With half a grapefruit (123 grammes), you can get 120% of your daily requirement of immune-boosting vitamin C ^[5].

Including grapefruit in your diet can help lower blood pressure, cholesterol, and blood sugar levels while promoting weight loss. Grapefruit is a simple fruit to incorporate into your diet; you can eat it raw, combine it into smoothies, or add it to salads.

#5 Coconut Water

Keep yourself hydrated with the exceptionally nutritious beverage, coconut water. It is high in potassium, sodium, and chloride, among other electrolytes, and has a high water content ^[5].

After working out, coconut water is far healthier than marketed sports drinks, which are sometimes filled with sugar and other harmful components.

Also read – Health benefits of Coconut water

#6 Peaches

Peaches are highly hydrated and nutrient-dense fruits. Water makes up almost 90% of their weight. They also supply potassium, vitamins A, C, and B, and other essential vitamins and minerals ^[7].

In addition, including peaches with their skin in your diet might increase your intake of antioxidants that fight disease. Because a medium peach only contains 60 calories, peaches are incredibly satisfying and low in calories due to their high fibre and water content.

It is effortless to include peaches in your diet. They are a popular addition to salads and smoothies and delicious with cottage cheese and yoghurt.

#7 Oranges

Oranges are very nutritious and may offer several health advantages. An orange contains fibre, several nutrients, and nearly half a cup (118 ml) of water. These include potassium and vitamin C, which may strengthen your heart and immune system ^[8].

Antioxidants that combat disease, such as flavonoids, which lower inflammation and may shield cells from damage, are also abundant in oranges. Oranges’ water and fibre content may increase feelings of fullness, which can help you regulate your appetite.

#8 Yogurt

Yoghurt is high in nutrients and water, which can improve your health in several ways. Plain yoghurt contains more than 75% water in a 1-cup serving. Additionally, it has several vitamins and minerals known to support bone health, including potassium, phosphorus, and calcium.

Yoghurt is also a fantastic source of protein; a 1-cup serving provides about 8 grammes, or almost 17% of your daily requirement ^[9]. By regularly consuming yoghurt you can reap the benefits of weight loss. This is primarily because of the appetite-suppressing properties of its high protein and water content.

Eat plain yoghurt instead of flavoured variations to get the full health advantages of yoghurt. This is so because flavoured yoghurt usually has a lot of added sugar, which is terrible for you.

#9 Skim Milk

Skim milk has a lot of nutrients. A significant number of vitamins and minerals, such as potassium, calcium, riboflavin, vitamin B12, phosphorus, and vitamin A, are present, while its main constituent is water ^[10].

Milk not only aids in general hydration but also has the potential to aid in post-exercise rehydration. Milk is simple to include in your diet because it is economical and commonly available. So, rush for that glass of milk and get yourself hydrated.

#10 Cucumber

Another nutritious and hydrating food to include in your diet is cucumbers. They contain minimal amounts of several minerals, including potassium, magnesium, and vitamin K, and are practically entirely composed of water.

Cucumbers are low in calories compared to other vegetables high in water. Their water content makes them particularly refreshing, and a half-cup (52 grammes) portion only has eight calories ^[11]. Cucumbers are one of the foods that you may eat in quantity without significantly increasing your calorie intake, which helps you keep your weight stable.

Cucumbers are simple to include in your diet. Although you can frequently add to salads and sandwiches, they can also be used in cooked foods like soups and stir-fries.

#11 Lettuce

Lettuce contains various health-enhancing qualities. A cup (72 grammes) of lettuce has one gramme of fibre and more water than a quarter cup (59 ml). It also gives you five percent of the folate you need each day ^[12].

Plus, lettuce has significant vitamin K and A levels, which have been linked to the immune system and bone health in studies. Furthermore, lettuce is incredibly satisfying for a low-calorie food because of its high fibre and water content.

One cup only contains ten calories. Making salads using lettuce is a simple way to incorporate it into your diet. You may also use it in place of tortillas to make a wrap or as a “bun” for burgers in place of less hydrated grains.

#12 Tomatoes

With their outstanding nutritional profile, tomatoes may offer numerous health advantages. A single medium tomato yields approximately 118 millilitres, or half a cup. Moreover, it provides a substantial quantity of vitamins and minerals, such as the immune-stimulating vitamins A and C ^[13].

Tomatoes are low in calories, with only 32 calories per 1-cup (149-gram) portion due to their high water content. Tomatoes also include a lot of fibre and antioxidants that help prevent disease.

You can eat cooked tomatoes in various ways, including soups and sauces. You can also use them to make salsa and add to salads.

#13 Okra

Raw okra contains 90% water, 2% protein, 7% carbohydrates, and negligible fat. Raw okra has moderate amounts of thiamin, folate, and magnesium, but it is a rich source (20% or more of the Daily Value, DV) of dietary fibre, vitamin C, and vitamin K in 100 grammes [14].

Additionally, it helps maintain a healthy gut by encouraging the development of good bacteria. Okra’s high water content and antioxidants, such as vitamins A and C, help fight free radicals, enhance skin texture, and support a healthy complexion. They might also help to prevent wrinkles and early ageing.

You can eat okra by frying and adding your favourite masala.

#14 Bell Peppers

Another immensely beneficial food with many health benefits is bell peppers. Water makes up more than 90% of the weight of bell peppers. They are high in potassium, B vitamins, other minerals, and fibre. Antioxidants are also present in bell peppers and may lower the incidence of eye disorders ^[15].

Additionally, bell peppers have the highest vitamin C content compared to other fruits and vegetables—just one cup (149 grammes) can provide 317% of your daily requirements.

In addition to strengthening your immune system, vitamin C also improves bone health, increases the body’s ability to absorb iron, and shields your cells from the destructive effects of free radicals. Bell peppers are pretty low in calories, with only 46 calories per cup (149 grammes), mainly due to their high water content. This implies that you can consume many of them without feeling overindulged.

You may incorporate bell peppers into your diet in many ways. They can be added to stir-fries, eaten raw in salads, or combined with sauces.

#15 Cauliflower

Since cauliflower is highly hydrating and nutritious, it’s great to add to your diet. Cauliflower contains 3 grammes of fibre, reducing hunger, and more than one-fourth cup (59 ml) of water per cup (100 grammes) ^[16].

Its low-calorie count is partly due to its high water content. Cauliflower also contains over fifteen different vitamins and minerals. If you slice cauliflower finely for “rice” or use it to make a cauliflower-based pizza crust, you can use it instead of less-hydrating grains.

#16 Cabbage

One cruciferous vegetable that is remarkably healthful is cabbage. It has a low-calorie count but a good nutritional and fibre content. It also contains high levels of vitamin C, vitamin K, folate, and some trace minerals, all of which may have several positive health impacts ^[17].

For instance, vitamin C has been demonstrated to reduce the risk of chronic diseases, including diabetes and heart disease, and is widely known for its ability to reduce inflammation.

Moreover, sauerkraut, which is frequently fermented from cabbage and is high in water content, has the potential to improve digestive health.

Consume hydrating foods to reap the following advantages:

1. Hydrating Foods for Weight Loss

Staying hydrated is essential for overall well-being. For several reasons, eating foods with a high water content is necessary to reduce weight.

First, it’s common to confuse thirst with hunger, leading to excessive eating and mindless nibbling. Hydrating foods will help you suppress false hunger signals and avoid consuming excessive calories.

2. Hydrating Foods For Happy Tummy

Keeping yourself adequately hydrated increases metabolism because water plays a significant role in numerous metabolic processes. Dehydration can cause your metabolism to slow down, which makes it harder to burn calories efficiently.

Conversely, calorie burning is enhanced when a healthy metabolic rate is maintained, and sufficient hydration is obtained from hydrating foods.

3. Hydrating Foods for Better Digestion

Water is also necessary for nutrient absorption and digestion. It facilitates food digestion and transports nutrients throughout the body. A well-hydrated digestive tract reduces better absorption of nutrients and elimination of waste.

You can occasionally feel perplexed regarding your digestive quotient. However, things get simpler with Aashirvaad Digestive Quotient.

Aashirvaad Atta with Multigrains and a team of expert nutritionists, have designed the Digestive Quotient test to check your digestive score out of 100.

Take this two-minute test to determine your Digestive Quotient, then use your scorecard to plan your meals properly and determine whether your road to a Happy Tummy is progressing smoothly.

Make Hydration Fun with Hydrating Foods

Simple consumption of hydrating foods will provide you with all their health benefits. Try these healthy suggestions to make it even more enjoyable:

• To make a fruit salad, combine various chopped fresh or frozen fruit.
• Use fresh herbs like mint or basil, lime juice, or balsamic vinegar to give your fruit salad a unique touch.
• Use fresh sliced mixed fruit to make fruit kebabs.
• Grill fruits and vegetables, such as pineapple and peaches.
• Incorporate spinach, mango, pineapple, and banana into a tropical green smoothie.
• For dips and salsas, use sliced bell peppers, cucumbers, or carrots in instead of chips.
• Prepare a light salad and garnish it with fresh peaches or berries.
• Use grated or finely chopped cauliflower in place of rice.
• Blend frozen peaches to create an incredibly easy “nice cream.”

Long Story Short

Hydrating foods can revolutionise the way someone wants to lose weight sustainably and effectively. Including these nutrient-dense foods in your diet can reduce overall calorie intake, manage portion sizes, and suppress appetite.

To offer you with an overview of the entire article, we have included a graphic that displays the water content of each hydrating food.

Due to their high water content, these foods provide adequate hydration, aiding digestion, metabolism, and nutrient absorption.

From hydrating fruits like watermelon and oranges to refreshing veggies like cucumbers and lettuce, these organic marvels offer a multitude of health benefits.

So, grab some hydrating food to give yourself the watery treat!

Frequently Asked Questions