We’re on the verge of a record heat wave – thanks to an oppressive “heat dome” – and the start of the hottest season of the year, when temperatures soar, sweat rages and we’re at increased risk of dehydration.
“Hydration requirements vary widely among individuals and vary based on age, activity level, weight and outside temperature,” says Courtney Smith, a Florida registered dietitian, diabetes specialist and founder of Keys to Nutrition. Post about the spectrum that is hydration.
Experts like Smith suggest consuming half an ounce to 1 ounce of water per pound of body weight per day, according to UCLA Health. However, when temperatures rise as expected during this week’s heat wave, proper hydration equals vigilance and increased intake.
Here are some tips and water-rich foods to help you stay healthy and hydrated.
How do you know when you are dehydrated?
The human body is made up of 60% water, and proper hydration helps regulate body temperature, prevent infection, eliminate waste, and increase nutrient absorption. In terms of mental well-being, water is critical in optimizing sleep, cognition and mood with studies suggesting that adequate hydration makes you a better person.
On the other hand – or the edge of the grave – a recent study found that not drinking enough water increases the risk of death in middle-aged people by 20%.
Yes.
Smith tells The Post that most of us are chronically dehydrated.
“We often confuse hunger and thirst. Thirst is a delayed response; so sometimes if you think you’re hungry but you’ve just had a meal, you might actually be thirsty,” she explains. “Most of us don’t get that feeling of thirst until we’re a little dehydrated.”
Signs of dehydration include:
- constipation
- dry mouth
- dull skin
- fatigue
- headache
“It’s not super sexy, but the easiest way to measure your hydration level is the color of your urine,” says Smith. “It should be a pale yellow. Clear is great, but not always realistic, especially for athletes.”
Agreement? Keep your pee pale and a glass of water ready.
In short, this TikTok hack suggests that touching the skin on your knuckles or the back of your hand can reveal whether or not you’re dehydrated.
Eat foods with high H2O content
Smith assures that the recommended daily amount of water can come from sources other than plain, old H2O.
Coffee drinkers rejoice: Smith says your cup of joe even counts.
“There has been a reevaluation of the research regarding caffeine as a diuretic. If you think about it, put a lot of water in that coffee. It’s not as strong a diuretic as we once thought,” she explains. “Coffee counts towards fluid intake!”
The body absorbs approximately 20% of the water it needs from food sources. Which ones boost your hydration?
“The foods that should be consumed more for hydration will be fruits and vegetables that have a high water content. These include celery, cucumbers, watermelon and zucchini. These help with hydration because they are 90% water or more,” explains Smith.
“You’re also getting vitamins and minerals from these foods, as well as fiber. From an overall health standpoint, most Americans don’t consume enough fiber. So you are killing three birds with one stone; it’s basically a way to multitask.”
Triple threat – can dig.
Smith also recommends an easy and delicious way to double your hydration.
“A lot of people just don’t like the taste of water, or think that drinking water all day is boring. We want to add flavor to water to increase our consumption,” she says. “A pro tip: If you have strawberries or some fruit in the fridge that’s a little soft but not rotten, throw them in your water. You can make a fresh agua or incorporate them into a large batch of iced herbal tea.”
The best foods to beat the heat
The following fruits and vegetables provide more hydration per bite or sip. Better yet, for those looking to save themselves from the punishing heat of a griddle or oven, most are better for you when eaten raw.
Cucumber
At 96% water, cucumber has the highest H2O content of any solid food.
Iceberg lettuce
Iceberg lettuce is second only to zucchini, and while darker greens are richer in nutrients, iceberg lettuce—which is 96% water—is where it’s at for hydrating properties.
Celery
In addition to being 95% water, celery is an excellent source of fiber.
radishes
Radishes are 95% water and high in fiber and vitamin C, making them a welcome addition to any hot weather meal. Consider adding radishes to make your Caesar salad sing.
Romaine lettuce
In addition to being 95% water, romaine is an excellent source of folate, fiber, and vitamins A and C.
TOMATO
Tomatoes are often classified as vegetables, but they are a proud and mighty member of the fruit family – and one with the highest water content (94%). Tomatoes also contain lycopene, an antioxidant that helps protect the body against cell damage.
Zucchini and summer squash
Cooked or raw, zucchini and squash, both 94% water, provide equal levels of hydration. For those looking to eat brighter and lighter this summer, pumpkin noodles are a great low-calorie pasta substitute.
Asparagus
Raw or cooked, potassium-rich asparagus is 92% water, so consider grilling a few spears or mixing them into a cold asparagus bisque.
Bell peppers
At 92% water, bell peppers offer an antioxidant-rich combination of crunch and crunch.
wrong conceptions
When cooked, most cabbages contain even more water (94%). Varieties like bok choy are 96% water, making them a choice addition to a salad or stir-fry.
cauliflower
Like cabbage, consuming cooked cauliflower provides even more water (93%) than eating it raw.
Mushrooms
Mushrooms, known for their anti-inflammatory and antioxidant properties, are also 92% water. Eat live mushrooms for maximum health and hydration.
watermelon
As the name implies, watermelon is rich in water, with 92% H2O. In addition to helping with hydration, watermelon is another excellent source of lycopene for cell growth.
spinach
Composed of 92% water, spinach is a nutritional powerhouse and a great source of calcium, magnesium, potassium and iron.
strawberry
Strawberries, which are 92% water, are low in calories, high in fiber, and rich in vitamin C. Strawberries for tomatoes undergo a sweet and delicious summer sauce.
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