Sip and snack: The best foods to boost your hydration

Did you know water makes up about 60% of the adult body? Water is vital for many bodily functions, such as temperature regulation. The Institute of Medicine recommends men drink 13 8-ounce glasses of water per day and women consume nine, more if they are pregnant or breastfeeding.

Not drinking enough water can cause serious health issues. Dehydration is especially risky for young kids and older adults. Dehydration can also happen if you don’t drink enough fluids in hot weather or during exercise. Severe dehydration requires immediate medical care. To avoid it, drink plenty of water, especially when you’re sick, hot or physically active.

But drinking water by the glass isn’t for everyone. Luckily, there are other ways to get enough water. Around 20% of our hydration comes from eating water-rich foods, and they’re easy to find.

According to Penny Kris-Etherton, a professor of nutritional sciences at Penn State University, fruits and vegetables are high in water content and provide good hydration. “The neat thing about fruits and vegetables is they bring with them some important nutrients in addition to water,” she said. The important thing is to stay hydrated, Kris-Etherton said, regardless of where the water comes from.

Some water-rich fruits and vegetables you can easily find at the grocery store or while you are out to eat include:

Snacking on fruit is a good way to get the extra hydration needed after exercise or other activities that cause a lot of perspiration, Kris-Etherton said. But it’s important to remember to eat a variety of water-rich foods. Otherwise, Kris-Etherton said, “You’d be eating a lot of cucumbers.”

Of course, remember to also drink at least some water because fruits and veggies can’t completely replace daily fluids. A 100-gram cucumber is about 95% water, so that’s 95 grams or 3.3 ounces of the 72 ounces of water recommended for women each day.

Drinks containing alcohol or caffeine are not good for hydration. This includes many popular energy drinks. “They can worsen dehydration,” said Kris-Etherton. “And sports drinks often contain a lot of sugar. They’re really not a good source of fluid for staying hydrated. You need to read the labels.”

Incorporating water-rich foods into your diet is a delicious and effective way to boost hydration, get some essential nutrients and support your overall health. By combining these hydrating foods with plenty of water, you can easily keep your body well-balanced and feeling great, all summer long!