7 of the Best Hydrating Foods to Eat, According to Nutritionists

It’s no secret that hydration is important for overall health, but still, drinking enough water can feel like a daunting task, especially if you hate plain water. . The good news? You don’t necessarily need to drink liquids throughout the day to meet your hydration needs. solid food Also Because it contains water, what you eat can contribute to your daily water intake. Fruits and vegetables are at the top of the list, and some are better at hydrating than others. In the coming days, our nutritionist will share the most hydrating foods and easy ways to add them to your home diet.

cucumber

With a water content of 96 percent, cucumbers are one of the wateriest vegetables you can eat, says Dr. Natalie Allen, a registered dietitian at Missouri State University. You can almost think of it as a natural water bottle, says Lori Wright, Ph.D., RDN, LD/N, FADA, registered dietitian, nutritionist, associate professor, and nutrition program director at the University of South Florida. “In addition to providing hydration, cucumbers are a good source of vitamin K, which supports bone health, and antioxidants such as beta-carotene and flavonoids. [which] It fights inflammation,” says Wright.

How to eat

• For an easy and refreshing snack, Wright suggests pairing sliced ​​cucumber with hummus.
• Add sliced ​​cucumbers to sandwiches and wraps for a delicious crunch.
• Toss sliced ​​or diced cucumbers with herbs, red onion, and your favorite dressing for a simple cucumber salad.
• Wright says infusing your water with cucumber slices and fresh mint will help keep you hydrated.

watermelon

As its name suggests, watermelon is an excellent source of moisture. It is made up of 92 percent water and contains vitamins A and C, two nutrients necessary for immune health. Experts say watermelon is also the best fruit source of lycopene, a powerful antioxidant that reduces the risk of disease. University of Massachusetts Amherst.

How to eat

• Enjoy flavored water, seltzer, or tea with fresh or frozen watermelon cubes.
• Blend frozen watermelon with strawberries, coconut water, and honey for a naturally sweet smoothie.
• Cool down with watermelon sorbet. Simply puree the watermelon with sweetener and freeze the mixture until scoopable.
• For a light side dish, make a watermelon, orange and feta salad.
• Create a summery take on Capri salad by substituting watermelon for tomatoes.
• Season and grill watermelon for delicious desserts, snacks, and side dishes.

tomato

“Tomatoes are a great source of hydration. [about] “The moisture content is 94 to 95 percent,” Wright shares. “For example, a medium-sized, round tomato contains about 1/2 cup of water.” Additionally, tomatoes are rich in disease-fighting lycopene and immunity-boosting vitamin C. , and potassium, which regulates body fluids, Wright said.

How to eat

• Try preparing your own crushed tomatoes and freezing them. This way, you can make pizza, pasta, chili, and more in no time.
• Add sliced ​​tomatoes to wraps and sandwiches.
• Add some pizzazz to your charcuterie board with cherry tomatoes on skewers.
• Stay hydrated with homemade gazpacho made with tomatoes, peppers, and cucumbers.

cantaloupe

One of the most hydrating foods, cantaloupe is a great way to increase your water intake. Not only is it nearly 90 percent water, but it also contains potassium, which supports healthy fluid balance and blood pressure, Wright said. “Plus, it’s rich in vitamin C and beta-carotene, which support the immune system and eye health,” she says.

How to eat

• Cantaloupe balls and mozzarella cheese served uncooked with prosciutto, basil and crunchy bread
  dinner.
• Blend cantaloupe into smoothies or pour the mixture into popsicle molds to make melon ice pops.
• Stir chopped cantaloupe into your fruit salad to add a sweet, unexpected element.
• Puree melon juice and cucumber for a hydrating gazpacho.
• Toss chopped cantaloupe with red onion, tomato, and cilantro and serve with grilled meat.

romaine lettuce

Another hydrating food is romaine lettuce, which is 95 percent water, says Kristine Dilley, LDN, CSOWM, LD, a registered dietitian at The Ohio State University Wexner Medical Center. Additionally, it is rich in potassium, which is key to maintaining fluid balance within cells. These nutritional characteristics are similar to iceberg lettuce, Dilley says. However, you may prefer romaine lettuce because of its slightly more concentrated flavor.

How to eat

• Romaine lettuce leaves are tough, making them a great substitute for breads and tortillas, Wright says. Use it to lighten up your next sandwich, wrap, or taco dish.
• Toss chicken salad, tuna salad, or egg salad with shredded romaine for a filling, hydrating meal.
• Garnish the soup with chopped romaine lettuce to create a unique crunchy topper.
• Add chopped romaine lettuce to the stir-fry. The lettuce will retain its crunchy texture, but will become sweeter and slightly softer.

Japanese white radish

“Radishes have a high water content, about 95 percent, especially when compared to other root vegetables,” Allen says. For example, she points out that parsnips are 80% water. Radishes are also a good source of vitamin C, which supports collagen production and overall skin health, making them a nutrient-rich option for boosting hydration, Wright says.

How to eat

• Incorporate sliced ​​raw radishes into your next charcuterie board to add flavor, color, and texture.
• Add sliced ​​radish to your next sandwich for a peppery, crunchy element.
• Make a radish salad by tossing vegetables with fresh greens and a light dressing.
• Break chopped radishes into guacamole or sprinkle them on soups, tacos, and salads.
• Cooking radishes mellows out the spiciness and brings out the earthy sweetness. Enjoy grilled radishes as a side dish or add sliced ​​radishes to stir-fries.

celery

Celery is 95 percent water, making it a great food for hydration, Dilley said. Additionally, “they contain important antioxidants such as vitamin C, beta-carotene, and flavonoids, as well as fiber, which supports digestive health,” says Allen.

How to eat

• For a healthy, classic snack, Allen suggests pairing celery sticks with peanut butter and raisins.
• Chop celery and add it to light green salads and pasta salads, such as orecchiette, celery and olive salad.
• Blend fresh celery with apple, ginger, and coconut water for a refreshing green smoothie.
• Adding celery to stir-fries adds extra texture and flavor.
• Serve celery sticks with a creamy, protein-rich dip, like hummus or cottage cheese.