Our bodies are made up of 70 percent water. Every organ, tissue and cell depends on water to function properly. This is why it is so important to stay hydrated, especially during the summer months. Even though we have temporary reprieve from the record-breaking, triple-digit heat, heat-related illnesses can still occur if we’re not careful.  

Drinking water is the number one way to stay hydrated, but here’s some juicy news: it’s not the ONLY way. According to the Institute of Medicine, 20 percent of our water intake comes from food, mostly in the form of fruits and vegetables. Fruits and vegetables are not only a rich source of water; they also provide us with vitamins, minerals and phytonutrients. The combination of salts, minerals and natural sugars in some fruits and vegetables can actually hydrate more effectively than water or even sports drinks.

 So, in addition to filling your water bottle, add these foods to your diet for hydration, nutrients, and a tasty change of pace.

 Watermelon

As mentioned in last week’s article, this sweet and juicy red-fleshed fruit is one of the best hydrating foods. Watermelon is composed of about 92 percent water. Besides it’s extremely high water content, watermelon is also rich in vitamin C, vitamin A, and potassium, which are ideal for replenishing our bodies on hot summer days.

Cucumbers

Like watermelon, cucumbers are also composed of a high amount of water, 95 percent to be exact.  Eating a three-ounce cucumber is like drinking three ounces of water, but better.

Besides the water content, the flesh of cucumbers also contains caffeic acid and vitamin C, both help to reduce swelling and help soothe skin irritations. This is part of the reason cucumbers are used to ease sunburn and swollen eyes.

Apples

Apples and applesauce both are good hydrating foods. One medium size apple contains almost 4 oz. of water. This delicious fruit is a good source of the antioxidant quercetin and a great source of fiber.

Salad Greens

Most salad greens are loaded with more than 90 percent water. Its high water content is why two cups of lettuce greens contain fewer than 15 calories.  Try Romaine, it may have slightly less water than iceberg lettuce, but romaine contains 3 times more folate, 6 times more vitamin C, and 8 times the beta-carotene. Use it as a sturdy base for a more substantial salads.

Cantaloupe, Strawberries, Peaches

All three fruits are mostly composed of water. As well, they contain potassium in abundance. Potassium is an electrolyte, which can be lost through our sweat. The electrolytes sodium and potassium work together and maintains fluid levels in the body; this ultimately helps to regulate your blood pressure.

Zucchini

Zucchini is one of the best hydrating vegetables. It contains about 95 percent water, and is incredibly low in calories. A half cup serving provides less than 25 calories. It’s also an excellent source of fiber, potassium, folate, and vitamins A & C, which are essential for good health.

Tomatoes

Tomatoes maybe me composed of 94 percent water, but are also a rich source of lycopene; studies link this antioxidant to a reduced risk of lung, stomach, prostate, breast, colon and cervical cancer.

Pineapple

Pineapple is 87 percent water. Beside its hydrating elements, it also contains bromelain. Bromelain is a mixture of compounds that have potent anti-inflammatory powers which helps in reducing inflammation.

Cantaloupe

Even though this popular melon is 90 percent water, it’s still packed with refreshingly rich flavor—for just 56 calories per cup. One cup of cantaloupe also provides 103 percent of the daily value for vitamin A.

Pears

Not only are pears 84 percent water, they’re also a good source of fiber. A medium sized pear packs 6 grams of fiber, which equals 24 percent of your daily value (DV) for fiber.

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic. 706-473-5801