6 Foods Science Shows Are More Hydrating Than Water

We are currently in the summer test and we sweat in the stifling heat. So it’s the best time to reassess your hydration goals. Do you drink enough water? Symptoms of dehydration include muscle cramps, headache, fatigue and dry skin. It is particularly important that you pay attention to your hydration levels during these warm months and tights.

Most people will tell you to drink more water to stay hydrated. Although this is the best way, what do you do if you don’t like it? Fortunately, according to an expert, there are moisturizers full of electrolytes that can help you reconstruct minerals in your body while satisfying your thirst. These are the best moisturizing foods on which to concentrate this summer.

How to know if you are hydrated

The hydration needs vary depending on your size, your activity level and the quantity of transaction. Gabriela Barreto, a dietitian and sports nutritionist, says that there are two indicators of hydration level: your thirst and the color of your urine. “Drinking thirst can be appropriate for most individuals to keep their hydration level and as for urine, you are looking for a pale yellow color,” explains Barto. She says the only times you should not Be concerned about the color of your urine during your first pee in the morning, because it tends to be dark, or if you take vitamin B supplements, which makes urine more likely to appear bright yellow.

BARTO recommends that in addition to food and water, a hydration supplement such as SKRATCH can benefit people with active jobs and people working or spends a lot of time in the heat outside. “The use of a hydration product can be useful for increasing your body’s water stores,” she said. “I recommend a hydration product with 300 to 500 milligrams of sodium and preferably about 20 grams of carbohydrates.” Keep in mind that a carbohydrate -free electrolytic drink will also help rehydration, but not as effectively. So be sure to read the labels first to choose the best option for your needs.

What foods are the most moisturizing?

Most foods contain a certain amount of water, but that will probably not surprise you to learn that fruits and vegetables are at the top of the list.

To make the most of these moisturizing fruits and vegetables, be sure to follow the standard food directives. BARTO says: “Food guidelines recommend two to three portions of fruit and three to four portions of vegetables for most adults.” There are no specific guidelines for the hydration of fruits and vegetables, but by eating the daily quantity of recommended products that you will add to your hydration, she says.

It is estimated that 20% to 30% of fluid needs can come from food, including fruits and vegetables. By combining certain foods, you can increase your hydration. “When you are looking to rehydrate adequately, carbohydrates, liquid and sodium are essential”, explains Barreto, adding that “carbohydrates are important to optimize the absorption of water and sodium in the body”.

Watermelon and other melons

Watermelon is not only a fruit synonymous with summer, it is also very hydrating. It is made up of 92% water and has antioxidants, significant nutrients such as vitamins A and C, magnesium, fibers and lycopene (a pigment found in red, yellow or orange fruits). Other melons such as Cantaloup are also made up of 90% of water and are a good source of potassium, folate, as well as vitamins A and C.

BARTO says that a moisturizing recipe to try is a cucumber and watermelon salad with lime, mint and salty feta. As mentioned above, sodium and carbohydrates will help the body easily absorb fruit from the fruit. Barreto stresses that for this reason, you will also notice that some sports dietitists recommend sprinkling salt on your watermelon.

Cucumbers

Cucumbers consist of 95% water and consist of vitamins such as vitamin K, magnesium and potassium. This refreshing vegetable can be easily added to salads, sandwiches, water or eaten alone. Its high water content also makes it a vegetable with a low calorie content and is an ideal food to add to your diet if you are looking to lose weight and feel full longer.

Squash

This versatile vegetable does well as added to soups, stir -fry, salads and as on the side. Popular summer squash and zucchini are a good source of vitamin C, potassium and fiber and consist of 94% of water. The high content of water and fibers will keep you full and hydrated for an extended period.

Strawberries

This popular summer fruit is full of antioxidants, vitamins and minerals such as vitamin C, manganese and folate. It is an easy -to -add fruit in smoothies, yogurt, salads or eating alone. Strawberries are made up of 91% water, making it the perfect fruit to quench your thirst and satisfy your sweet tooth.

Lettuce and other green leafy vegetables

Make a salad from lettuce and other green vegetables such as lettuce, watercress, spinach or bok choy, which have a high water content and offer a lot of vitamins and minerals. Lettuce consists of 96% of water and has a folate, fibers and vitamins K and A. The spinach is rich in iron, folic acid, calcium and vitamins C and A. Watercress, on the other hand, provides 100% of the food intake recommended for vitamin K, which is an essential nutrient for coagulation of blood and healthy bone. Bok Choy is abundant in K and C vitamins, which means that any combination of these greens is guaranteed to provide you with a salad full of nutrients.

Citrus

If you like oranges, grapefruits, limes and other citrus fruits, then eat. Citrus fruits tend to be made up of around 80% water, making good hydration options. They are also rich in vitamin C and fiber and are good for supporting your immune system. They are even versatile enough to add to the fruit salads, eat alone, add to water or salads and even as a marinade for proteins, such as chicken or fish.