The average person is made up of 60% water. Needless to say, hydration is very important. Fluid needs vary greatly from person to person due to age, height, weight, gender, sweat rates, climate, and activity levels. The best way to check your hydration status is to take a look at your urine (yep, I went there). If your urine is dark and concentrated, it’s time to push fluids. Signs of dehydration include thirst, fatigued, headaches and muscle cramps. Dehydration can be dangerous as it raises your body temperature and increases your heart rate. Electrolytes help keep water in the right balance both inside and outside your cells. Sodium, potassium, calcium and magnesium, all electrolytes, play a role in regulating your fluid stats. Certain foods contain both water and electrolytes! In fact, the average person takes in 20% of their fluid needs from food.
As a dietitian, when I discuss high water content foods, celery, which is 96% water, usually is top of mind. But there are so many more options! Besides good, old H2O, try incorporating some of these foods throughout your day:
Cantaloupe, honeydew melon, papaya
These fruits are high in potassium. Perfect to nibble on during a hot summer afternoon!
Watermelon, citrus, kiwis and bell peppers
They are also a great source of vitamin C!
Yogurt and Kefir
These foods (or drinks!) are good for your probiotics, which helps keep your gut bacteria happy and you healthy.
95% water and phytochemicals like lycopene! Lycopene has been shown to lower your risk of chronic diseases and some form of cancers.
Did you know broccoli is 90% water? True story. One cup has a day’s worth of vitamin C.
Water + antioxidant resveratrol, which has been shown to reduce your risk of heart disease.
At 8 grams of fiber per cup, these berries can help hydrate you and help get things moving.
Staying healthy and ensuring you're maintaining the right diet for you can be easy with helpful recipes! Check on the button below to get healthy recipes to keep your heart beating strong!
Caroline manages the internal wellness program to improve the health of Methodist Health System’s employee and dependent population. A University of Oklahoma graduate, Caroline has 10 years experience as a registered and licensed dietitian.