The average person is made up of 60 percent water. Needless to say, hydration is very important.
Fluid needs vary greatly from person to person because of age, height, weight, gender, sweat rates, climate, and activity levels. The best way to check your hydration status is to take a look at your urine (yep, we went there). If your urine is dark and concentrated, it’s time to push fluids. Other signs of dehydration include thirst, fatigue, headaches, and muscle cramps.
Dehydration can be dangerous as it raises your body temperature and increases your heart rate. Electrolytes help keep water in the right balance both inside and outside your cells. Sodium, potassium, calcium, and magnesium — all electrolytes — play a role in regulating your fluid stats.
Certain foods contain both water and electrolytes! In fact, the average person takes in 20 percent of their fluid needs from food. Among high water–content foods, celery — composed of 96 percent water — is usually top of mind. But there are so many more options! Besides good, old H2O, try incorporating some of these foods throughout your day:
Cantaloupe, honeydew melon, and papaya
These fruits are high in potassium — perfect to nibble on during a hot summer afternoon!
Watermelon, citrus, kiwis, and bell peppers
These are also a great source of vitamin C!
Yogurt and kefir
These foods (or drinks) are good for your probiotics, which help keep your gut bacteria happy and you healthy.
These contain 95 percent water and phytochemicals like lycopene! Lycopene has been shown to lower your risk of chronic diseases and some forms of cancer.
Did you know broccoli is 90 percent water? True story. One cup also has a day’s worth of vitamin C.
These guys have both water and the antioxidant resveratrol, which has been shown to reduce your risk of heart disease.
At 8 grams of fiber per cup, these berries can help hydrate you and help get things moving.
Staying healthy and ensuring you’re maintaining the right diet for you can be easy with helpful hydration foods!