We all know that keeping hydrated is vital for good health; every cell, tissue and organ needs water. If you’re struggling to reach your recommended (by the NHS) 6-8 glasses of water a day, combine drinking water with eating your way to boosted hydration. We’ve spoken with our experts on why it is so important to keep hydrated, and the top foods to up our body’s water levels…
How can you tell if you’re dehydrated?
“Symptoms of dehydration can include headaches, dry skin, irritability, lack of concentration and dizziness amongst others. The best way of checking your hydration levels is to look at your urine. Aim for it to be as clear as possible – dark urine is a clue that you might be dehydrated,” explains Shona Wilkinson, nutritionist at SuperfoodUK.com, the online shopping destination for health & wellbeing
Not a fan of the taste of water? Get fruity with it!
If you find water a bit tasteless and unappealing, so struggle to drink the recommended amount, try adding fruit! “You can infuse water with cucumber, lemon, mint, strawberries or blueberries overnight for refreshing flavoured water,” Lily Soutter, nutritionist and weight loss expert at lilysoutternutrition.com.
Shona shares her top 8 hydrating foods…
Cucumber
Cucumbers are one of the top hydrating foods. They are thought to be composed of a massive 96% water. They are therefore great to eat to keep our water levels up. Try adding them to juices, or snacking on them. In the summer consider a delicious cold cucumber soup.
Grapefruit
Grapefruits are composed of 91% water. They are also often eaten to help with weight management. A word of caution though if you are on any prescription medication, as grapefruits can interfere with them so check with your healthcare provider first.
Watermelon
The name is a bit of a give away! Watermelon is made up of 92% water. It is also a good source of lycopene, which is a potent antioxidant. Add a slice of watermelon to your glass of water to add flavour, and then eat the watermelon when you’re finished!
Pineapples
Treat yourself to a pineapple. Pineapples contain 87% water. They are delicious and also help our digestive system, as they contain a digestive enzyme called Bromelain. Try making your own pineapple ice-lollies for a tasty and refreshing source of water.
Celery
Celery has water content of 94%. In addition, they are exceptionally low in calories – a mere 6 calories per stalk. They are also high in fibre and Vitamins A, C and K. Snack on these throughout the day and remember that they can easily be added to foods such as soups and stews.
Blueberries
Blueberries along with most berries are composed of approximately 85% water. Blueberries are one of our superfoods, due to their high antioxidant content, so are a great fruit to snack on. Pop them into the water when you’re making ice cubes for a healthy and pretty option!
Lettuce
Lettuce is exceptionally high in water (approx. 96%). Nutritionists tend not to recommend lettuce too often, as there is very little nutritional content. It however great to add bulk to a meal and of course add to your water intake!
Tomatoes
Tomatoes contain about 94% water. They also contain a rich concentration of lycopene. Remember that tomatoes are one of the very few foods, which are even better for you when they’re cooked! Add them to stews and soups and have cooked tomatoes on wholegrain toast as a great snack.