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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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