Water is one of the essential components of the human body. It is a must for the biological functioning of the body. We have all heard that we must drink a minimum of eight glasses of water every day. You need to drink the required amount of water to prevent health hazards, reduce the risk of stones, maintain cognition, and manage weight. The amount of water that needs to be consumed depends on age, activity level, gender, pregnancy, and other health conditions.
The foods that you eat also act as an agent to keep the body hydrated. The food eaten daily fulfills around 20% of hydration needed by the body. The foods are a source of nutrients, fiber, and water. Some foods have more water content than others. These foods hold the maximum water and help to meet the hydration levels. It is important to note that the fruits or vegetables lose water when cooked, so to optimize the water content, the food must be either eaten raw or cooked minimally.
Water Content In Fruits
A variety of fruits is rich in water content. The first name that comes to our mind is watermelon that is refreshing and juicy because of its high water content. Some other fruits with high water content are strawberries, cantaloupe, grapefruit, peaches, pears, papaya, blackberries, plums, apricots, oranges, pineapple, apples, raspberries, and mangoes. They all contain about 80-90% water.
Water Content In Vegetables
A lot of vegetables have rich water content. Vegetables like iceberg lettuce, radish, celery, cucumber, tomatoes, zucchini, broccoli, green bell peppers, mushrooms, asparagus, okra, cauliflower, cabbage, and spinach are rich in water content.
A High Intake Of Water Restricts The Calories
Not only does hydration maintain body fluids, but it also aids in weight management. This is because fiber and water do not add up to the daily calorie intake. Consuming more water and fiber restricts the consumption of high-calorie foods as it gives a feeling of fullness. Since you do not consume a lot of calories per portion, it leads to sustainable weight loss.
You do not need to starve anymore, and you can replace the high-calorie food with water and a fiber-rich diet. You will lose weight without limiting the portions. You will restrict the calories, and it will facilitate weight loss.
Symptoms That Show You Are Dehydrated
Dehydration is a condition when the body does not have a sufficient amount of water. It can cause a lot of health issues. Symptoms of dehydration involve dry mouth, cracked lips, dizziness, headache, light-headedness, low urine output, muscle weakness or cramps, and fatigue. In addition, it can cause irritability, lack of sweating, confusion, rapid heart rate, cold hands, fast breathing, blue lips, fever, and meager urine output in extreme cases.
Cucumbers contain about 95% water. Therefore, it is a great hydrating option. Cucumber is a salad ingredient and can be incorporated into the daily diet in many forms. For example, you can eat cucumber slices with your favorite hummus or dip or eat cold cucumber soup as a refreshing appetizer. Do not peel off the skin if you want to lose the extra fiber, minerals, and vitamins.
Celery is a great hydrating option that is extremely low in calorie content and rich in vitamins and minerals. You can enjoy the celery sticks with a peanut butter stuffing or mix it up with some tuna salad. It will reduce the carb intake if you replace the bread with some celery.
The watermelon is an excellent source of hydration in summers. It is almost 90% of water and has a very low-calorie content. Just enjoy it as it is to beat the heat or add it up in the fruit salads. Being low in calories, watermelon also helps in weight loss as it promotes fullness and reduces appetite. It is a rich source of antioxidants too.
Cantaloupe is a type of melon full of nutrients. It boosts your health in many ways. Cantaloupe is about 90% water and a rich source of fiber. This winning combination works together to reduce your appetite and give a feeling of fullness. In addition, it is a rich source of vitamin A and also helps to boost immunity. You can eat a cantaloupe solo or add it to your salads, yogurt, smoothies, or salsa.
Strawberries are a rich source of water content. About 91% of its weight is water. Strawberries are rich in fiber, antioxidants, minerals, vitamin C, manganese, and folate. Eating strawberries reduces inflammation, protects against heart disease, Alzheimer’s, diabetes, and cancer. You may include strawberries in the smoothies or salads. You can also enjoy them as a dessert by dipping in some chocolate or adding them to a pudding.
All leafy greens like lettuce, kale, or spinach are very hydrating. Iceberg lettuce tops the chart with 95% water content. It is rich in vitamins A and K that help keep the bones healthy and strengthen the immune system. You can enjoy it in a salad or add it to your favorite burger or tortilla.
Tomatoes have about 94% water content and provide a significant amount of minerals and immune-boosting vitamins like A and C. In addition, tomatoes are very low in calorie content and are a rich source of fiber and antioxidants. You can enjoy the healthy tomatoes in your pasta sauce, soups, stew, salsa, or just slice and sprinkle them with some pink salt.
Staying hydrated is very to stay healthy. Apart from drinking 8-10 glasses of water each day, you must consider food options with high water content. You must add a lot of water-rich vegetables, fruits, and dairy products to the daily diet. It will keep you hydrated and healthy.