How to Stay Hydrated With Fruit and Veggies All Day Long

The human body is like the ocean: 70% water. We use water for digestion, temperature control and elimination, and it’s essential for transporting nourishment and energy throughout the body. In fact, according to (look up lecturer’s name for Water Lecture), aging is really just the process of the cells drying out over time. Not enough water means not enough nourishment, and an undernourished cell can’t survive.

The average body needs somewhere between 64 and 96 ounces (8-12 glasses) of water daily. This changes depending on your level of activity, the climate in which you live and your body’s unique makeup.

Even still, sometimes hitting this many ounces each day can be tricky (and if you do manage it, you might find yourself running to the bathroom more often than is convenient).

A great way to increase your body’s overall hydration is by incorporating plant foods with high water content. If you work out heavily – or participate in other high sweat-activities, like hot yoga – hydrating fruits and veggies can provide effective electrolyte replenishment; that is, they contribute fluids and essential minerals in nature’s perfect proportion, which won’t throw your body’s sodium/potassium/water balance out of whack.

In general, these are great foods to incorporate every day. Read on for a selection of fruits and veggies that can add ample water to your day. Eat them raw or steamed for optimal hydration.

Strawberries and Raspberries

Juicy berries like strawberries and raspberries contain 92% and 87% water, respectively. Work them into this Vegan Strawberry Mousse or these amazing Raw Raspberry Truffles to satisfy your sweet tooth and your cells.

Watermelon and Cantaloupe

There’s a reason summer and melon go so well together! Cantaloupe is a surprisingly excellent source of Vitamin A (over thirty times that of oranges!) and over 90% water. Get the most of your cantaloupe by eating it solo. Watermelon, which is 92% water, works brilliantly in this Watermelon Summer Salad.

Grapefruit

The very act of trying to eat a grapefruit shows just how water-packed it is: 91%, in fact! Try it in this Liver Cleanser Smoothie or sprinkle with a little granola for a hydrating breakfast.

Cranberries

We don’t tend to think of cranberries as an everyday food, but they’re a veritable superfood. Packed with Vitamin C and fiber, cranberries are also 87% water. Not sure what to do with them outside of Thanksgiving? Check out 6 Incredible Ways to Cook with Cranberries for new ideas.

Peaches

A perfectly ripe peach contains 88% water. Blend it up in this Fig Peach and Chia Smoothie for a great post-workout drink.

Tomatoes

Cooked or raw, tomatoes are 94% water. Work them into this gorgeous Fennel Tomato Sauce, Grilled Avocados With Roasted Tomatoes, or blend them into a homemade raw juice. The sheer volume one tomato will produce will show just how liquid-tastic they are.

Lettuce and Spinach

Lettuce – although not tremendously nutrient-dense – is 96% water. Spinach, which packs more minerals and vitamins, is 92% water. Use them as a base for any salad, particularly ones packed with with nutritious veggies, or try out this Raw Vegan Pizza with Spinach Pesto (even blended spinach retains its moisture). For more ideas on what to do with lettuce and other greens, take a peek at  this Essential Guide to Work with Every Kind of Green Vegetable.

Radish

Those crunchy little salad toppers are 95% water! Skip the ranch dip and get creative with your radishes in this Sprouted Green Lentils and Peanut Salad or make Indian Radish Pickle.

Cucumber and Zucchini

Super alkaline and relatively neutral in flavor, cucumber and zucchini make great pasta alternatives, containing 96% and 95% water respectively. Try this 5 Minute Raw Zucchini Pasta or Sesame Ginger Cucumber Noodles with Mint and Edamame. When it comes to nutrients and hydration, wheat pasta has nothing on these.

Peppers

Bell peppers contain 92% water. Eat them raw for optimal hydration, like blending them with raw tomatoes in this Raw Tomato Red Pepper Soup.

Of course, any fruit and vegetable you enjoy will hydrate your body, so fill your diet with these as much as possible. Fiber and water from fresh, whole foods make for a happy environment for you and your body.

What foods do you eat to stay hydrated?

Lead Image Source: Strawberry Rhubarb Smoothie