You may think you are drinking enough water and hydrating foods everyday, but did you know that up to 75 percent of Americans are dehydrated? Yes, 75% fall below the recommendation of about 10 cups of water per day!

We lose water through bodily processes, exercise, and dehydrating ingredients that are found in food and drinks. The obvious food and drinks being alcohol, sugary drinks, foods with high levels of salt and over-consuming caffeinated drinks such as, soda, tea and coffee. Alcohol is the largest offender, as it shrinks our cells, which pushes out water, making you need the bathroom (a lot!) and, ultimately, dehydrating your body so much that it leaves you with a sore headache in the morning – uh oh!

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Though alcohol is one drink that needs to be restricted, tea and coffee drinkers will be relieved as studies suggest that your body won’t be badly affected by the caffeine unless you drink over 500-600 mg per day (that’s upwards of 5 cups of coffee!) and after one too many coffees, the caffeine will have a diuretic effect in the body and make you dehydrated.

On average, 55-60 percent of the human body is made up of water. Keeping ourselves hydrated will provide us with many benefits, such as glowing skin, increased energy, aid digestion, boost your mood, and keep our appetites under control. As well as hydrating your system with glasses of water, try filling your diet with the following fruits and veggies that are made up of at least 90% water. They will keep your hydrated throughout the day!

75 Percent of Americans are Dehydrated -  Eating These Fruits and Veggies Can Change That!

1. Cucumber

With the highest water content in any known solid food, cucumber is the best food for hydration due to it’s 96.7% water content. Throw a cucumber into your juicer, or add some to these filling and hydrating recipes such as a Baked Falafel and Cucumber Noodle Salad, Spicy Asian Cucumber Avocado Salad, or Sesame Ginger Cucumber Noodles with Mint and Edamame!

2. Watermelon

Like name, like nature, the watermelon is packed full of water to keep us easily hydrated. To be exact, they’re about 91.5% water. They make a quick and easy snack, too. Simply slice up and serve! Or, add it to a Summer Watermelon Salad, a Watermelon Gazpacho with Beet Noodles, or a quaint and refreshing Watermelon Rose Drink.

3. Celery

A veggie that is high in hydration and super low in calories (six calories per stalk to be exact), celery makes an excellent food to snack on during the day, or to throw into meals! Dip celery into hummus, add it to this Tempeh “Tuna” Salad, or serve celery stalks with our Buffalo Tofu Fries!

4. Radishes

Radishes are amazing when eaten raw, as they add a unique flavor to any dish. As a child, I remember going to my grandfather’s vegetable garden in the summer, pulling out fresh radishes, washing them under the tap and eating them raw. They are so delicious and crisp! Mix chopped radishes into this Roasted Buddha Bowl, or, this tasty and hydrating Sprouted Green Moong Lentils and Peanut Salad.

5. Grapefruit

Grapefruits are incredibly refreshing, tangy and amazing for our health. Just one grapefruit will provide you with 73% of your Vitamin C RDA! Try them in these Grapefruit Eggplant Fries, or these Grapefruit Coriander Fennel Bites. Or, drink by adding a grapefruit to this Sunshine Anti-Cancer  Superhero Smoothie!

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6. Star Fruit

Star fruit is a not-so conventional fruit to find on your fruit and veggie store’s shelves. It is however, very hydrating! Star fruits are high in flavonoids and antioxidants that keep your body fit and healthy. Prepare your star fruit by cutting off the dark ridge with a knife, then slice off the stem, cut into the star fruit horizontally, and finish by removing the seeds before serving. And, there, you will have lots of star shaped slices of hydrating goodness!

Lead image source: Sesame-Ginger Cucumber Noodles With Mint and Edamame