Drinking enough water to stay hydrated is essential. Dehydration can lead to fatigue, headaches, low blood pressure, increased pulse, or muscle cramps. Additionally, studies show that excessive dehydration can lead to organ failure. Adults are supposed to take about 8 glasses of water each day. But you don’t hydrate from water only. If you can’t access unlimited clean drinking water or don’t like the taste of it, you can take certain fruits and other drinks to ensure you remain hydrated.
1. Watermelon
This is one of the most hydrating fruits. It contains 92% water content. Not only is it hydrating, it is also nutritious. One cup of watermelon has 120ml of water. Watermelon also contains fibre, magnesium, and vitamins C and A. It’s also low in calories. They are filling but have a low-calorie density.
Eating watermelon can help you lose weight and control appetite because they leave you fuller for longer, and reduces appetite. It also has the antioxidant lycopene, which reduces the risk of heart disease and diabetes.
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2. Milk
Research shows that milk may be the best drink to hydrate your body. This is because the extra fat, sugar and protein content in milk helps keep it hydrated for longer. They ensure that fluid is released slower from the stomach. Milk is also rich in sodium, which helps with water retention and urinating fewer times. Electrolytes, such as sodium and potassium, and calories in drinks reduce fluid loss.
However, avoiding drinks with high sugar content is important, such as sodas. This is because when these drinks enter the small intestines, they cause water loss from the body through osmosis. The body needs to dilute the sugars to make them easier to absorb. You’re better off taking blended rather than juiced juices with no sugar and plain milk.
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3. Oranges
Oranges contain 88% water. They’re also rich in fibre, vitamin C, and potassium. In addition, they contain flavonoids that help reduce cellular inflammation. The water and fibre content also helps with appetite control. Studies show that oranges can also help lower the risk of developing kidney stones.
Health And Nutritional Benefits Of Oranges
4. Cucumbers
Cucumbers are a great addition to a salad. They contain 95% water and vitamin K, potassium, and magnesium. They’re also extremely low in calories. Raw cucumbers are a great addition to sandwiches and soups.
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5. Lettuce
Not only is lettuce rich in vitamins K and A, they have 96% of water. It is also rich in fibre and folate. Lettuce is eaten raw and can be added to salads. You can also wrap sandwiches with lettuce or use it to replace white bread as a wrap.
The Health And Nutritional Benefits Of Lettuce
6. Soup
Broths and soups that are water-based are a great way to hydrate and increase the nutritional value of a drink. A cup of bone broth is rich in collagen, protein, and healthy fats. Broth can also improve immunity, gut, skin, hair, and nail health. To add even more nutrients, you can add herbs like mint or nettle for more antioxidants, minerals, and vitamins. Taking water-based broths before a meal also reduces potential weight gain from a heavy meal.
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7. Tomatoes
Tomatoes have 94% water, vitamins A and C, fibre and antioxidants. They also contain antioxidants that lower the risk of diabetes, heart disease, and cancer. Tomatoes can be eaten raw in salads, sandwiches, as garnishes for food, salsa, or eaten by themselves.
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8. Cabbage
It has a water content of 92%. It’s high in fibre, vitamins C and K, and antioxidants. Studies show that it contains glucosinolates that can reduce the risk of lung cancer. Cabbage can be eaten raw in salads, slaws, sauteed, or fermented and eaten as kimchi or sauerkraut.
The Health And Nutritional Benefits Of Cabbage
9. Coconut water
Coconut water is a source of low-calorie hydration. It is a great substitute for drinks like soda and juice which are generally high in calories, sugars, and carbohydrates. It’s also free of fat and cholesterol.
Coconut water is the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise. It contains natural electrolytes making it a better natural alternative to sports drinks. It also has fewer carbohydrates than many sports drinks. Electrolytes are minerals that play several important roles including maintaining proper fluid balance. Some vital electrolytes include potassium, magnesium, sodium, and calcium. It is a great source of potassium which many people don’t get enough of in their diet. Health: Benefits Of Coconut Water (Madafu)
Check out:
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Health Benefits Of Drinking Hot Water
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