4 Great Foods To Improve Your Hydration by Dr. Pervez
Good hydration is one of the most important components of a healthy diet. It boosts up our immune system and prevents us from invading foreign organisms. Good hydration helps the body naturally to eliminate toxins and to fight against infectious diseases. Drinking enough water regularly is a primary factor in order to maintain adequate hydration, and the recommended average water intake is 8 ounce per day, but it varies according to circumstances. About 60% of the human body is made up of water and almost every system in the body performs its function by utilizing an ample amount of water.
Hydrating foods: Source of hydration other than water intake
Drinking sufficient water every day is equally important for every age and in all the seasons, especially in the hot summer months. However, it is recommended that water should not be the only source for you to remain hydrated; you should divide your hydration score as 80:20, meaning at least 20 % of your daily water source should come from your diet and remaining 80 % should be from drinking water. When it comes to hydrating foods, it is important to keep in mind that fruits & vegetables are about 90 % water components of our diet, so a cup of chopped fruit nearly equals a cup of water.
Why hydrating foods are important?
Sufficient hydration is important for your health, and if it is not maintained due to either insufficient drinking water or lack of taking proper hydrating foods, it can lead to dehydration, fatigue, skin problems, headaches, muscle cramps, rapid heart rate, and low blood pressure.
Hydrated healthy cells always promote muscle mass along with the re-shaping of the body in the right direction. There are a number of benefits of proper body hydration including:
- Staying hydrated increases your energy levels and improves your productivity.
- Proper hydration improves your physical performance by balancing the amount of fluids lost during physical activity, thus maintains the fluid balance.
- Proper hydration promotes weight loss by keeping you feel full and satisfied, thus discouraging the extra fats intake. Drink a glass of water before each meal and see the surprising effects.
- Good hydration acts as “Mood Booster” by keeping you more active and increasing your productivity.
- Different types of headaches are often due to dehydration and can be relieved by maintaining normal hydration levels.
Hydrating foods: Helpful for immune enhancement
Hydrating foods stimulate our immune system and help keep us healthy all year round. The kidneys are probably the best example to understand the benefits of hydration. When we take more water and hydrating foods, our kidneys become more active and filter more toxins through increased urination, thus supporting the immune system in the way that our immune system is not weakened by firefighting elsewhere in the body due to these toxins. The brain also gains a boost from hydrating foods, through increased production of melatonin, leading to better sleep and enhancing the immune system.
Another way in which hydrating foods boost the immune system is through the production of lymph for the destruction of bacteria and other microorganisms.
Of course, one of the great things about water is its flexibility and availability, but various other foods should always be used to maintain the hydration levels. Here are four major hydrating foods recommended by nutritionists:
Cucumber is also known as the queen of hydrating foods due to its 95 % water content. In addition to higher water content, they are also embedded with many other vitamins and minerals.
Cucumbers not only promote the hydration, but they also play an important role in regulating the bowel movements and a healthy weight loss.
The watermelon is also known as the superstar hydrating fruit. It is relatively low in fiber and it that may hydrate the body twice as effectively as water. Watermelons contain 92% of water, along with 8% of sugar and a variety of mineral salts that are essential for optimum hydration.
Strawberries have the highest water contents out of all the berries whilst also having a natural sweetness, making them a tasty hydrating food. Strawberries are the best rehydration fruits especially for bodybuilders as they contain 92% water, and a serving of 8 strawberries contributes approximately ½ cup of fluid to their post-exercise rehydration goals.
Radish is a delicious and crunchy vegetable with a high water content. They are very healthy in terms of promoting healthy digestion with antiviral and antifungal properties as well. Since radishes are 95% water, they would make a great snack or salad topping for you if you are feeling dehydrated.
Normal hydration is extremely important for overall health and well-being. Health experts often recommend drinking several glasses of water per day along with hydrating foods to meet the body’s requirements for water. While drinking water is important, we can consume a significant amount of water by including a variety of water-rich fruits, vegetables, and dairy products in our diet. This is why most people with a proper balanced diet don’t necessarily have to drink a lot of water. As long as we are eating plenty of water-rich foods along with drinking sufficient water, we won’t have problems regarding staying hydrated and active.
Hydrating foods that contain water and additional nutrients are vital for good health. Eating a diet rich in fruits and vegetables is a great way of supplying vitamins, minerals, and fibers to the body along with a sufficient amount of water.
DR. KHURRAM PERVEZ,
M.D (DOCTOR OF MEDICINE)