The start of the warmest season of the year, when temperatures rise, perspiration rages, and we are more likely to become dehydrated, is imminent due to an oppressive “heat dome.” We are also on the verge of a record heat wave.
According to Courtney Smith, a Florida-based registered dietitian, diabetes specialist, and founder of the Keys to Nutrition, “hydration requirements differ widely between individuals, and it varies depending on your age, your activity level, your weight, and the temperature outside.” Smith also discusses the spectrum of hydration with the Post.
According to UCLA Health, experts like Smith advise drinking between half and one ounce of water for every pound of body weight each day. But when the temperatures climb as predicted during this week’s heat wave, staying properly hydrated means being more watchful and consuming more.
Here are some foods high in water content and healthful advice to help you stay hydrated.
How can you tell if you’re dehydrated?
Since 60% of the human body is made of water, maintaining adequate hydration helps to control body temperature, ward off infections, get rid of waste, and improve nutritional absorption. Research indicates that drinking enough water improves your mood, sleep quality, and cognitive function—all of which are related to mental wellness.
Conversely, or conversely, a recent study discovered that middle-aged people who drink insufficient amounts of water have a 20% higher chance of dying.
The majority of us, Smith says The Post, suffer from chronic dehydration.
We frequently mix up thirst with hunger. Since thirst is a delayed reaction, it is possible for you to be thirsty even when you just had a meal, the expert says. “Until we are mildly dehydrated, the majority of us do not experience the sensation of thirst.”
Dehydration symptoms include:
- Constipation
- Dry mouth
- Dull skin
- Fatigue
- Headaches
The simplest method to determine your level of hydration is to look at the colour of your pee, says Smith. It’s not very attractive. It ought to be a soft yellow. Though great, clarity isn’t always achievable, particularly for athletes.
Conclusions? Have a glass of water handy and your urine pale.
This TikTok tip says that you may tell if you’re dehydrated in an emergency by pinching the skin on your knuckles or the back of your hand.
Eat foods with a high H2O content
Smith reassures that sources other than simple H2O can provide the daily necessary amount of water.
You can meet your daily hydration targets by drinking coffee.
Coffee lovers, take heart: according to Smith, your cup of java even counts.
The studies on caffeine’s diuretic effects have been reexamined. You added a lot of water to the coffee, when you think about it. It’s not as potent a diuretic as we previously believed,” she says. “You can count coffee towards your daily fluid intake!”
Roughly 20% of the water required by the body is absorbed through diet. Which ones make you feel more hydrated?
Some vegetables and fruits might increase your daily water intake.
“High water content fruits and vegetables are the foods you should eat more of to stay hydrated. Celery, cucumbers, watermelon and zucchini are among them. They aid in hydration because they contain 90% or more water, according to Smith.
These meals also contain fibre and other vitamins and minerals. In terms of overall health, the majority of Americans do not get enough fibre in their diets. Therefore, you’re accomplishing three goals at once; it’s really a multitasking method.
Try experimenting with adding herbs like basil or mint if simple water isn’t sufficient.
Smith also offers a tasty and simple method for increasing your fluid intake.
Many people find that drinking water all day is tiresome or simply dislike the taste of it. To enhance our consumption, we want to flavour the water,” she says. “A pro tip: Add some strawberries or other slightly soft but still edible fruits to your water if you have them in your refrigerator. You might add them to a large pot of herbal iced tea or create an agua fresca.
Foods for Beating the Heat
The most hydration is found in each bite or drink of the following fruits and vegetables. Even better, the most of them are healthier when eaten raw if you want to avoid the scorching heat of a hob or oven.
Cucumber
More water can be found in cucumbers than in any other solid food.
At 96% water, cucumber has the highest H2O content of any solid food.
Iceberg Lettuce
Iceberg lettuce is a close second to cukes, and while darker greens are more nutrient-rich, iceberg — which is 96% water — is where it’s at for hydrating properties.
Celery
In addition to topping out at 95% water, celery is an excellent source of fiber.
Radishes
Because they are high in fibre and vitamin C and comprise 95% water, radishes make a refreshing addition to any meal throughout the summer. To make your Caesar salad sing, think about adding radishes.
Romaine lettuce
Apart from being primarily composed of water, romaine is a great provider of fibre, folate, and vitamins A and C.
Asparagus
Since 92% of raw or roasted asparagus is water, you could want to grill some of the spears or combine them into a cold asparagus bisque.
Watermelon
A tasty and nutritious approach to remain hydrated is with watermelon.
Watermelon, as its name suggests, contains 92% water. Apart from its ability to aid in hydration, watermelon is a fantastic source of lycopene, which increases cell viability.
Strawberries
92% water, strawberries are high in fibre, low in calories, and a good source of vitamin C. A savoury and sweet summer salsa can be made by substituting strawberries for tomatoes.