By Christina Manian, RDN
Hydration may not be the most exciting topic or fun habit in the world, but it sure is important—and it only gets more important when the weather heats up in the summer. Our bodies are made up of at least 60% water, which our cells use to communicate with each other, deliver oxygen more effectively, and absorb nutrients.
Water also works to lubricate joints, rid toxins from the body, regulate temperature, and protect the spine, skin, eyes, and nose. It even promotes digestion, as well as kidney, liver, and gut microbiome health.
Throughout the day, normal bodily functions, like sweating, going to the bathroom, and even breathing, naturally result in water loss. Ultimately, proper hydration boils down to consuming more fluids than you’re losing every day. But did you know that the food you eat, and not just the water you drink, also contributes to your overall hydration levels and helps prevent dehydration?
Hydration can look (and taste) much more appealing than a boring old glass of H20 thanks to a variety of healthy, high-water-content fruits and veggies. Serendipitously, while summer does require us to up our hydration game, it also provides an abundance of seasonal, delicious, and hydrating produce options—especially fruit. Learn all about the most thirst-quenching fruits to snack on for a healthy boost of hydration—and why it matters for your health.
Hydrating Fruits with High Water Content
Two, one-cup servings of the highest-water-containing fruits can be equivalent to up to eight ounces of water. Let’s jump into some of the most hydrating fruits available to get you well on your way to hydrating deliciously.
1. Watermelon. The name—and telltale juiciness—of this fruit gives it away. Beyond being loaded with immune-boosting vitamin C and plant compounds, refreshing pink watermelon is often considered to be one of the most hydrating fruits, containing up to 91% water. While there’s nothing quite like enjoying a wedge of watermelon on a hot day, if you’re looking for a new way to eat this summer favorite, it pairs perfectly in savory salads and other unexpected dishes (mint and feta complement it especially well)
2. Strawberries (and All Berries!) Almost every type of berry will offer you high amounts of fiber, thanks to their prominent skins and seeds. They also give you a leg up on daily hydration goals, too. Strawberries are the most hydrating berry with up to 91% water content, followed closely by blackberries at 88%. Raspberries also make the list at 86% water as do blueberries at 84%. Cranberries get an honorable mention here as well as they tend to contain lots of water, too.
3. Citrus Fruits, Especially Grapefruits and Oranges. It’s no coincidence citrus fruits are commonly juiced—they offer so much hydrating water from their sweet-tart interiors. Grapefruit is a high-water citrus fruit with up to 91% total water content, and oranges contain 87% water. Enjoy alongside your morning oatmeal, as a bright afternoon snack, or as the star in your favorite salad or dessert.
4. Cantaloupe. It’s tough to beat a perfectly ripe cantaloupe in the summer months, and it so happens to be conveniently seasonal and packed with water during the most dehydrating months of the year. Cantaloupe melon is 90% water, in fact! Beyond playing a starring role in many a fruit salad, cantaloupe pairs beautifully with savory ingredients like prosciutto, arugula, and mozzarella cheese—a classic, Italian-inspired appetizer to snack on year-round.
5. Pineapple. With up to 86% total water content, pineapples deserve a spot on the list. Beyond their hydrating capacity, pineapples are loaded with vitamin C, with one cup offering over 100% of your daily needs, helping you to maintain a healthy immune system. Pineapple is also uniquely healthy in that it’s full of bromelain, an enzyme that aids in the digestion and absorption of protein. But the benefits of this enzyme don’t stop there as it can also help to reduce pain, swelling, and inflammation.
6. Pears. There’s so much to love about the humble pear — fiber, vitamin C, folate, copper, and potassium. These nutrients help our bodies to optimally digest, repair, and develop. Unsurprisingly, these hand fruits are also super great sources of water. The Asian pear is the highest water-containing variety of pear at 88%. Though not as popular as your everyday anjou or bartlett, Asian pears’ irresistible crunch make them extra-satisfying. It’s also not overly sweet, lending it nicely to savory dishes like slaws, marinades, flatbreads, and even soups.
7. Mango. This tropical go-to will help you meet your daily fluid goals with its high water content of 83%. Like many of its fellow hydrating fruits, mangoes are high in vitamin C, as well as vitamins A and B6 to promote immune, eye, and brain health.
source: realsimple.com
Download the full issue of the March-April 2024 Healthy Options News Digest here.
