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The Quest for Hydration Foods

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Category: Region 9

Water packed foodsDid you know that our body is composed of 60 percent of water? Yes, that’s true! Proper hydration is extremely important because our body constantly loses water within the day through urine and sweat excretion including regular body functions like breathing. Not drinking enough water everyday can lead to dehydration. Dehydration occurs when you use or lose more fluid and your body doesn’t have enough water to carry out its normal function. If you don’t replace the fluid that comes out in your body, you’ll get dehydrated which can cause fatigue, headaches, skin problems, muscle cramps, low blood pressure and a rapid heart rate. Furthermore, prolonged dehydration can lead to serious complications like heat injury, urinary and kidney problems, seizures, low blood volume shock (hypovolemic shock) and even organ failure.

But much water does a person must drink every day? Health experts generally recommend drinking several glasses of water per day to meet the hydration needs of the body. According to Healthline, experts commonly recommend eight (8)-ounces glasses which is equal to about 2 liters. This is called the 8×8 rule and it is very easy to remember. While according to the data study of Institute of Medicine (IOM), doctors recommend 3.7 liters per day for men including about 3 liters of beverages and 2.7 liters per day for women including about 2.2 liters of beverages.

Aside from drinking water, you can also get the fluid you need from the food you eat since 20% of fluid intake comes from the food you eat as reported to Mayo Clinic. There are many foods that can contribute large amount of water in your diet.

The foods with high water content are the following:

  • Watermelon – it is a healthy and one of the most hydrating foods that contains 92% of water.
  • Strawberries – also have high water content amounting to 91%, considering them as one of the hydrating foods.
  • Cantaloupe – it is extremely nutritious with 90% water content and may boost health in several ways.
  • Peaches – are nutrient-dense and hydrating fruit amounting to 89% water content.
  • Oranges – are incredibly healthy and may provide several health benefits with 88% water content.
  • Skim Milk – it is made up of mostly water. It does not only help overall hydration, but it may also help to rehydrate after strenuous exercise. The water content is about 91%.
  • Cucumber – another healthy and hydrating source of food that must be included in your diet with 95 % water content.
  • Lettuce – has several health-promoting properties, including a good source of water which is about 96%.
  • Zucchini – a nutritious vegetable that provide several health benefits including its high value of water content which is about 94%.
  • Celery – it has 95% water content.
  • Plain Yogurt – contains lots of nutrients with 88% water content that may help to boost several aspects of health.
  • Tomatoes – contain 94% of water.
  • Bell Peppers – contain 95% of water.
  • Cauliflower – a very nutritious and hydrating vegetable source which contain 92% of water.
  • Cabbage –it is a good source of water amounting to 92%.
  • Grapefruit – an exceptionally healthy citrus fruit with many health benefits including the high content of water amounting to 88%.
  • Coconut Water – it has a water content which is about 95%.
  • Cottage Cheese – 80% water content.

Being hydrated and maintaining the water balance is essential for one’s health. Drinking enough water have many beneficial health benefits; it can help maximize physical performance, significantly affects energy level and brain function, may help prevent and treat headaches, can relieve constipation, treats kidney stones, prevents hangovers and it can aid weight loss.

Remember to drink enough water every day. It quenches your THIRST!

PNFP Karla P. Calapardo, RND

 

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