9 Best Foods to Help You Stay Hydrated

You will receive an estimated 20% of your fluid needs of food. Therefore, it can help you improve your hydration game. Spoiler alarm: The most moisturizing foods are usually fruits and vegetables. It is one of the many reasons why they are of central importance for a healthy nutritional pattern.

We spoke to dieticians to collect the best foods to help them wear moisture. All fruits and vegetables on this list consist of at least 84% water. In addition, many of them have electrolytes such as potassium and magnesium to further support hydration. In this article you will find out that the TOP -NE FOOD DIATASSISTENTER recommend helping you to remain hydrated.

1. Watermelon

It is probably no surprise that watermelon is one of the best foods for moisture. (It’s called WaterMelon finally). “Watermelon consists of about 92% water and is also rich in vitamin C and lycopine,” says water Sarah Nash, MS, RD, LDN. “It is a refreshing option that helps with both hydration and antioxidation intake.”

“It also contains a small amount of potassium and magnesium electrolytes that support the fluid compensation,” says Samantha Devito, MS, RD, CDN. This helps to fill up electrolytes again on hot days. In addition, the sugar in watermelon helps to rehydrate your body after training and to make watermelon the ideal snack outdoors for an active day. “This delicious pleasure is perfect for a hydration pick-me-up after the exterior game or at the pool on a hot summer day,” says Jamie Baham, MS, RDN, LD.

2. Blueberries

Blueberries consist of 84% water and their high season is summer. “These blue gemstones are not only great sources of hydration, but are also packed with polyphenols that play an important role in reducing the risk of chronic diseases,” says Baham. In fact, studies show that the food of blueberries in front of cardiovascular diseases, type -2 -diabetes and cognitive health problems can regularly contribute. “I love adding them to my pancakes on a Saturday morning or throwing them in my Greek yogurt parfaits to burst a little taste,” says Baham.

3. Strawberries

Try strawberries for an even more wet berry that consist of about 91% water. “Strawberries are full of flavonoids that are strong antioxidants and anti -inflammatory antioxidants that have been shown that they reduce the risk of heart disease and cancer,” says Baham. In addition, only one cup of strawberries offers a whole day vitamin C. “I love to give my mixed green salad strawberries with a balsamic vinaigrette or throw them into my heart-healthy oatmeal in order to achieve an additional taste,” added Baham.

4. Paprika

With over 90% water, peppers are an amazing vegetables to improve their hydration game. They are also rich in antioxidants such as vitamin C, carotenoids and phenolic compounds. For most advantages of the centuries -old language “Eat the Rainbow” with a mixture of red, yellow, orange and green paprika. Everyone has different types and quantities of antioxidants to support general health.

“Paprika can be eaten or grilled, roasted or sought with hummus or Greek yogurt dip and used in many dishes,” says Lisa Andrews, M.Ed., RD, LD.

5. Cucumber

Cucumbers are undoubtedly one of the best foods for moisture – they are almost exclusively from water. “Of course, cucumbers are 95% water and make them an excellent selection of food to stay hydrated!” says Alexia Zolis, RD, PHEC. You will also receive electrolytes such as potassium, magnesium and calcium for additional hydration advantages.

“Cucumbers are a versatile vegetable that can be enjoyed as a snack or in a salad or sandwich, which makes it a simple option to integrate,” says Zolis.

6. Zucchini

Summer squash or zucchini is a perfect summer vegetables because it is full of water. “With over 90% water, zucchini is moisturizing and adaptable,” says Nash. “It can be eaten raw or cooked and contributes to a general fluid intake while offering fiber and vitamin C.” You will also receive antioxidants such as Lutein and Zeaxanthin, who are known for their role in eye health. To enjoy zucchini, grill it as a side dish or dice it for a salad.

7. Salad

Although you may have heard that dark leafy vegetables are the most healthy, lighter green salt crops are ideal for the liquid intake. “Ice mountain salad is often overlooked, but it’s about 96% water,” says Devito. “It is an easy way to increase liquid intake, especially if it is used as a basis for meals or in wraps and sandwiches.” In addition, a cup of iceberg salad has 11% of the daily value (DV) vitamin K. This vitamin helps with blood clotting and with strong bones.

8. celery

Celery is another vegetable that can help you reach your hydration goals. “Celery consists of about 95% water and also contains natural sodium and potassium that help support the fluid balance and the liquid intake,” says Nash. These are minerals that we lose in sweat and filling with food can help promote rehydration.

For a moisturizing snack in summer, make a vegetable bowl with celery, peppers and cucumbers. Immerse yourself in hummus for healthy fats, protein and fiber.

9. Orangen

Orange slices are a common snack after the game for young athletes for a good reason. “With a water content of around 87%, oranges offer vitamin C, potassium and natural sugar that support hydration and electrolyto filling,” says Nash. You will also receive about 10% of the DV for fiber in just one navel orange – a large bonus for digestive health.

Patricia Kolesa, MS, RDNMandarin -Orangen particularly loves for simple fluid intake. “Mandarine can be enjoyed as an independent snack or thrown in yogurt and salads for a hint of sweetness,” she says.

Our expert

Drinking water is not the only way to stay hydrated. The food also helps a lot of fruit and vegetables. According to nutritionists, some of the best foods for fluid intake are watermelon, cucumbers, oranges, strawberries and peppers. They also recommend blueberries, zucchini, celery and salad. These foods have a high water content along with vitamins, antioxidants and electrolytes. Especially in hotter months in which your moisture requirements are higher, you should eat many of these nutritious, moisturizing food.