MAX NUTRITION
10 WAYS TO EAT
YOUR WATER
Stay hydrated this summer with these water-filled foods.
BY KAREN MORSE, MPH
WE’VE ALL HEARD the advice,
“Drink eight glasses of water per
day.” But in truth, that number
varies depending on things
like your activity level,
external temperature and
a myriad of other factors.
The Institute of Medicine
(IOM) recommends an
average of 125 ounces of total
water intake per day for men and
around 91 ounces for women, but
that doesn’t mean we have to guzzle
additional glasses of H2O. Our
total water intake comes from all of
the beverages we drink (including
caffeinated ones) and from our food.
In fact, IOM estimates that up to
20 percent of our total water intake
comes from food, namely fruits and
vegetables. Bump up your hydration
by adding these 10 juicy eats to your
diet, all of which provide at least 90
percent of their weight in water.
Cucumber
Technically a fruit, the cucumber is
available year-round and boasts over
96 percent water content. Cucumbers
taste great eaten raw, but are also
perfect sliced and tossed into salads or
added to a glass of water for a flavor
pick-me-up. Add a few slices to your
favorite smoothie or fresh juice – the
mild taste blends well with most fruits
and veggies.
 Other health benefits: Cucumbers
contain high amounts of cucurbitacins,
plant chemicals showing huge promise in
cancer therapies.
Grapefruit
This sour citrus fruit has long
been regarded as beneficial for dieters.
At least one study has shown that eating
half of a hydrating, filling grapefruit
before each meal led the subjects to lose
a significant amount of weight.
Other health benefits: A study published
in the British Journal of Nutrition found
that grapefruit juice reduced the risk of
kidney stone formation.
AVOID DEHYDRATION
 Initial signs and symptoms of dehydration include thirst, lack of energy,
decreased urination and dark yellow-colored urine. As dehydration
progresses, you may experience weakness, dizziness, dry mouth and heart
palpitations.
 The Institute of Medicine determined that an adequate water intake for men
is about 13 cups (of total beverages) daily and 9 cups of total beverages a
day for women.
 Stay safe! During intense exercise and bouts of heat, drink more water due
to fluid loss through sweat.
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Green Bell
Peppers
Celery
With only 3 calories per 5-inch stalk,
celery is more than 95 percent water
and contains a dose of fiber to help
keep hunger pangs away. You’ll find this
little munchy on most vegetable trays
since it pairs well with many dips and
spreads to make a satisfying snack.
All bell peppers have
high water content, but
green ones have a slight edge
over other varieties with more than
93 percent water. Add crunchy sliced
bells to crudite platters with other
raw veggies such as broccoli and
cucumbers. And serve with your favorite
dip for an easy summer appetizer.
 Other health benefits: Green bell
peppers supply more immune-boosting
vitamin C than oranges, providing
approximately 200 percent of the
recommended daily value.
 Other health benefits: Celery is a good
source of vitamin K and folate. Physicians
recommend celery to patients with
gastritis to help with symptoms.
Summer squash
Thin-skinned summer squash are
packed with water and are the perfect
base for meatless summer meals.
Hollow these beauties out and stuff with
cheese and other veggies before baking
or add sliced summer squash to eggbased dishes like quiches and frittatas.
 Other health benefits: Summer
squash varieties are high in lesser-known
carotenoids lutein and zeaxanthin,
important antioxidants for eye health.
Leave skins on to reap the maximum
nutritional rewards.
Tomatoes
The fresh,
flavorful
tomatoes
available in
summer are great
hydrating additions
to salads and sandwiches. Try a caprese
salad made with heirloom tomatoes,
basil and fresh mozzarella for a tasty
treat. Thirsty? Even canned tomato
juices weigh in at over 94 percent
water, so chug away!
 Other health benefits: Eating lycopenerich tomatoes helps protect skin from
dangerous UV rays – a bonus since
we log more hours outdoors in the
summer months!
Watermelon
White mushrooms
People don’t usually associate mushrooms
with high nutritional value, but this might
surprise you: in addition to having more
than 92 percent water content, these
edible fungi are packed with essential
vitamins and minerals like riboflavin,
niacin, copper and selenium. White
mushrooms make great pizza toppings
and are a go-to in summer salads.
 Other health benefits: Researchers
have found that mushrooms contain the
powerful antioxidant ergothioneine,
which protect the body’s cells from
free radical damage.
Cantaloupe
This luscious
melon is more
than 90 percent water,
but it doesn’t skimp on
flavor. A one-cup serving
delivers up vitamins
A and C, as well as
potassium, which plays
a key role in hydration
for athletes.
 Other health benefits: Studies show that
the beta-carotene found in cantaloupe may
help improve skin elasticity and prevent
premature skin aging.
Not difficult to imagine based on it’s
name alone, juicy watermelon contains
more than 91 percent water and like
tomatoes, the red-fleshed fruit is a good
source of lycopene. Make your own spa
water by adding cubes of watermelon
to a fruit-infusing water pitcher, or as a
refreshing ingredient in homemade salsa.
 Other health benefits: This classic
summer fruit contains the amino acid
citrulline, which according to a 2013
study helped reduce post-exercise muscle
soreness in athletes.
Strawberries
Although all berries are
good choices for
hydration, strawberries
reign supreme with
almost 91 percent water
content. For a wellrounded snack with a
good mix of macronutrients,
stir freshly-sliced strawberries
into plain, low-fat Greek yogurt. Keep
summer salads interesting by mixing
strawberries into seasonal greens and
serving with a light vinaigrette.
 Other health benefits: A one-cup
serving of strawberries provides a little
more than your recommended daily dose
of vitamin C. Strawberries are also a
good source of manganese, which aids in
calcium absorption. MS&F
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