Hydration Through Foods: What to pick?
Who knew the crisp, juicy, sweet and refreshing taste of watermelon on a hot summer day was helping keep you hydrated. This bright pink fruit weighs in at 91 percent water and provides Vitamin A and C, lycopene, fiber and potassium.
For some people, staying hydrated is a daily struggle. It is reported that 75% of Americans are ‘chronically’ dehydrated. Checking daily the color and quantity of urine is the simplest way to tell if you are dehydrated. Check out this chart below to see how you compare.
The Institute of Medicine’s Dietary Reference Intake (DRI) for water differs with age and gender. DRI’s state Males 19 years and older need 3.7 liters (125 oz) of water a day, and females 19 year and older need 2.7 liters (91 oz) of water a day.
As a general rule of thumb, health care providers will recommend drinking 8 cups of water a day (1 cup = 8oz.) However once you do the math, the recommendations really come to 11.4-15.6 cups a day.
Now a question for you all…. be truthful: Are you meeting your water needs?
Now nothing tops a nice tall glass of ice cold water, but luckily, for most people, 20%- 30% of our hydration needs are met through foods with high water content. Summer is a great time of year to find these foods fresh and affordable. What perfect timing; the time of year when we are increasing our outside activity and our sweat rate.
Pictured below are high water content foods that can keep you hydrated, provide nutrients that your body craves, AND are low in calories.
Find your favorites and “drink” up!
Written by: Christina Schoerner, MS, RD