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With summer in full swing, it’s imperative to stay hydrated. Water is the default beverage and everyone should consume adequate amounts. Eight glasses a day is recommended, but this varies from person to person. Factors such as activity level, temperature, and diet come into play. As a rule of thumb, take your body weight and divide it by half– and then drink that amount in ounces. For example, a 120-pound woman would drink 60 oz a day.
Hydration also comes from food. Incorporating water-rich foods into your diet keeps your body hydrated and refreshed on summer days. Here are ten of the foods with the highest water content:
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1. Watermelon
2. Cucumber
3. Lettuce
4. Zucchini
5. Celery
6. Tomatoes
7. Cauliflower
8. Bell Peppers
9. Plain Yogurt
10. Broths & Soups
Usually, there’s a recipe roundup. This time we’re doing things a little bit differently and presenting ideas for how to combine these foods for maximum benefit. Any of these can be eaten as a snack or a side– but let’s explore ways to get multiple items in the same serving.
Start the day off with plain yogurt and watermelon. Watermelon is more than 90% water– hence the name. Strawberries and peaches are also hydrating, so those can be tossed in as well. Add some granola if you want more texture.
Have a salad with lunch. Lettuce is one of the most hydrating foods, clocking in at a whopping 96% water. Using lettuce as the base, add cucumber and tomatoes for a basic side salad. Bell peppers and cauliflower also make good toppings. Don’t hesitate to pile on additional veggies. Salad can easily be a meal by adding meat, tofu, eggs, nuts, or seeds.
Cucumber, celery, cauliflower, and tomatoes dipped in plain yogurt make a satiating snack. If you must have that ranch flavor, buy a pack of Hidden Valley seasoning and add it to the yogurt. Avoid buying premade dressing from the store as it has lots of additives.
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For pizza cravings, make a cauliflower crust and top with pureed tomatoes. Pile on the veggies for a guilt-free pizza experience. Have a slice with a glass of skim milk, which is a great drink for hydration.
Make a soup with broth. Whether it’s vegetable, beef, chicken, or bone, broths are almost entirely water. Any of the veggies on our list can be added to a soup, as can tomatoes. Instead of purchasing store-bought soup, make your own. Plain broths are available for purchase, as are bouillon cubes that can be added to water and melted on the stove.
A suggested side for any entree is cottage cheese. Filled with protein and quite hydrating, it’s a refreshing addition to a meal. And if it’s a dessert you crave? Serve frozen watermelon cubes. A berry medley and peaches also work well frozen.
How do you stay hydrated with your food? Let’s discuss this in the comments down below. We want to hear your ideas!
