Stay hydrated: Which tasty foods can help?
Learn how what you eat can help you get the fluid you need
Think hydration — and you probably think water, the body’s essential fluid. But did you know you can eat your H2O too?
It’s true — when you choose foods that are high in water content.
For example, some varieties of fruits and veggies are more than 90 percent water. On hot days, these foods — along with other fluids — can help you stay hydrated. And there’s a bonus: Water-rich fruits and veggies can also help replace key minerals (electrolytes), which your body sheds when you sweat.
Enjoy a thirst-quenching menu
When the temperature rises, make a splash in your daily diet with these ideas:
Super salads. Watermelon, oranges, tomatoes, peppers, cantaloupe, berries, celery and cucumbers are all flush with fluid. These water-rich foods make great low-calorie snacks too!
Berry-delicious smoothies. Add berries — fresh or frozen — to low-fat or fat-free yogurt or milk. Puree in a blender.
Summer salsas. These can be made from vegetables, fruits or a combination of both. Enjoy your favorite variety as a snack — dip into it with cut-up veggies or whole-grain pita chips. Or top grilled fish or chicken with it. Have a sweet tooth? Give orange or pineapple salsa a try.
Chilled soups. You can serve these as a light meal — or as an appetizer or dessert. Here are three cool and soothing options:
- Gazpacho. A summertime favorite that’s typically rich in tomato, cucumber, onion, bell pepper and garlic.
- Vichyssoise. This creamy French classic is made with pureed potatoes and leeks. To keep it on the healthful side, use low-fat, low-sodium chicken broth. For an even creamier soup, stir in a little plain low-fat yogurt or low-fat sour cream.
- Fruit soups. Strawberries, raspberries and cantaloupe puree nicely. See “Chilled melon soup” for a recipe to try.
Frozen nibbles. Freeze grapes or berries. Grab them for a quick and cold snack.
More hints on hydration
Perhaps you’re wondering, How much water do I need? Maybe you’ve heard it should be eight glasses a day. Actually, there’s no set amount that’s right for everyone.*
Staying hydrated is important, though. So carry a refillable water bottle with you — and sip from it throughout the day. Don’t wait until you’re thirsty.
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