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How to Meet Your Water Goals with 8 Foods

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It is difficult to drink enough water. Even so, you may still satisfy your hydration demands by consuming certain delectable meals that are high in water content.

Maintaining an appropriate level of hydration is one of those things that, like flossing or putting down your phone at night, you know is really beneficial to you but find it difficult to actually do. There are a lot of different reasons for this, such as the fact that some individuals don’t like the taste of plain water, while others neglect to replace the fluids that they lose when exercising.

According to Isabel Maples, RD, a registered dietitian who practices in Washington, District of Columbia and is a representative for the Academy of Nutrition and Dietetics, your fluid levels may be affected even by things like the amount of coffee and fiber you consume. And as we grow older, the thirst mechanism in our bodies (the part that tells us when to drink) becomes less sensitive, which means that if you are having trouble with it now, you should be aware that it is unlikely to get better in the future.

However, there is still a glimmer of hope (even if you’ll never be the champion of a chugging competition), since some meals may also help you stay hydrated. According to her calculations, a person who consumes a diet with an average of 2,000 calories would drink between 2 and 3 cups worth of water only from the food they eat.

If you have a problem with drinking, as in, you don’t do it enough (Maples suggests a pee check: the color of lemonade or lighter is good; apple juice or darker, and you’re in need of a refill), then try gobbling down any of these delicious and refreshing options:

1. Watermelon (1 cup Equals 5 oz. H2O)

You probably already knew this, but watermelon is an excellent yardstick to use when comparing the hydrating properties of other meals because of its high water content. All types of melons are excellent sources of hydration, but watermelon in particular is notable not just for its pink flesh but also for its high levels of the cancer-fighting component lycopene and citrulline, an amino acid that research suggests may enhance athletic performance. (Here you’ll find some of our favorite nutritious watermelon recipes.)

2. Apple (1 medium = 5.5 oz. H20)

Apples are often near the top of the scale due to their high density, despite the fact that the majority of fresh fruits and vegetables are high in water content. Although apples contain just 86% water compared to the 95% water content of celery and lettuce, it is far simpler to consume one apple as opposed to the same quantity of greens. Kids, portion size is important as well.

3. Tomato (1/2 cup = 3 oz. H20)

Not only do tomatoes taste best when they are at their peak in season during the summer, but they are also composed of 94% water. And we are certain that the remaining 6% is composed entirely of taste. Even while there is nothing quite like fresh food when it is in season, Maples maintains that canned tomatoes provide an equally hydrating option during the off-season. For the time being, however, we are going to take advantage of this as an opportunity to prepare a dish that is ideal for the summertime called Grilled Zucchini with Tomato-Mint Relish.

4. Baked potato (1 medium = 4.5 oz. H2O)

Indeed, the lowly potato is composed of almost 75 percent water. If you eat a complete baked potato (with the skin), you will get a surprisingly large quantity of water in addition to a respectable amount of fiber and potassium.

5. Kidney beans (1/2 cup canned, drained = 3 oz. H2O)

Beans are one of the healthiest foods available. These proteins derived from plants include a variety of minerals, including antioxidants, fiber, and iron. And despite the fact that you emptied them, they are still still simmering in the water bath. Drink-er, eat up!

Check out this recipe for a Moroccan salad made with chickpeas and kidney beans.

6. Yogurt (1 cup fat-free vanilla = 6.8 oz. H2O)

The dairy product that is everyone’s favorite provides a number of health benefits in addition to protein and probiotics. In addition to that, it satisfies your thirst. However, you should be aware that the straining procedure that gives Greek-style yogurt its characteristic thicker consistency. Creamier texture, and higher protein content also removes part of the water from the yogurt. (Kefir and yogurt smoothies purchased pre-made contain more liquid, but you should watch out for the added sugar.)

7. Cooked brown rice (1/2 cup = 2.5 oz. H2O)

Rice and dry pasta are examples of foods that, during the cooking process. Take in a significant amount of water, making them an unexpectedly good source of hydration. According to a recent research, the majority of Americans are not getting enough whole grains in their diets. Eating more whole grains may help remedy this problem.

8. Tuna (3-oz. can, drained = 2.3 oz. H2O)

Even when the water that the tuna is packed in is not taken into consideration. Water-packed tuna is still water-packed tuna. Due to the fact that one serving of this canned fish includes more than 2 ounces of water. Consuming it as a post-workout snack is an excellent idea since it will help you replenish both protein and fluids at the same time. Plus, it’ll get you some omega-3 fatty acids. Because of the potentially high quantities of the neurotoxin mercury that may found in tuna. It is important to avoid eating too much of this fish.

When you are refueling, it is important to keep in mind which meals provide the least amount of water. The majority of these items are fats and oils, such as butter and cheese, as well as dried fruits. If you have a habit of not drinking enough water. You should limit how much of these items you consume in favor of choices that contain more liquid.

Novella Lui, RD, M.H.Sc. headshot Geometry Dash, RD, M.H.Sc. Reviewed by Dietitian Emily Lachtrupp, M.S., RD

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