Water is required for survival. Preventing dehydration has been an important factor in primate survival since they first emerged from the waters to live on land. Critical adaptations are seen in a wide range of organisms, including humans. Humans can only survive for a few days without water. Water is required for cellular homeostasis and life, ranging from 75 percent of body weight in babies to 55 percent in the elderly. Despite this, there are several unsolved concerns about this vital component of our bodies and food.
Why hydration is important
We all know how vital it is to eat nutrient-dense meals like fruits and vegetables to maintain our general health. Even if your food is completely balanced, neglecting your hydration can have some unpleasant consequences that you should be aware of.
Water makes nearly 60% of our whole body weight. This liquid, in particular, makes about 95 percent of our brains. We must consume water in the form of food or drink in order to provide our bodies with this essential component so that they can perform their functions.
People’s fluid requirements vary depending on a variety of circumstances, including how hot it is where they live, how much exercise they do, their health status, and whether they are pregnant or breastfeeding. However, an average person will need roughly 2 litres of water each day, or eight 8-ounce glasses.
So, what makes hydration so crucial? Keeping your body properly hydrated is critical for a variety of reasons. Staying hydrated can help ease fatigue and sluggishness, drain toxins from your body, lower the risk of constipation, promote the proper working of your organs, aid in the conversion of food into energy, and keep joints lubricated.
It is critical to maintain proper hydration for your health. Dehydration can cause weariness, headaches, skin problems, muscle cramps, low blood pressure, and a high heart rate if you don’t drink enough water.
Furthermore, dehydration for an extended period of time might result in catastrophic problems such as organ failure. To meet your hydration needs, experts recommend consuming several glasses of water every day. While drinking water is essential, you can also obtain it from food. There are a lot of healthy items that can help you get a lot of water in your diet.
8 foods that are high in water content
Water Content: 92%
Watermelon is a healthy food that is also one of the most hydrating.
A 1-cup (154-gram) meal contains more than half a cup (118 ml) of water, as well as fibre and other vital nutrients like vitamin C, vitamin A, and magnesium. It also has a minimal calorie content, with only 46 calories per cup.
Watermelons have a low calorie density due to their high water content. That suggests that a huge portion of watermelon has a low calorie content. Low-calorie foods have been demonstrated to aid weight loss by increasing feelings of fullness and decreasing hunger.
Watermelon also contains a lot of antioxidants, including lycopene. The ability of this molecule to prevent oxidative damage to cells, which has been linked to disorders like heart disease and diabetes, has been explored. Watermelon can be consumed as a pleasant snack or side dish to add variety to your diet. It’s also widely used in salad dressings.
Water Content: 91%
Strawberries are a hydrating food because of their high water content. Because water makes up 91 percent of the weight of strawberries, consuming them will help you meet your daily water requirements.
Strawberries also contain a lot of fibre, disease-fighting antioxidants, as well as vitamins and minerals like vitamin C, folate, and manganese.
Regularly eating strawberries has been shown to lower inflammation, which can help protect against heart disease, diabetes, Alzheimer’s, and other cancers.
Strawberries can be easily incorporated into your diet by blending them into smoothies or adding them to salads. They’re also a fun way to dress up sandwiches and wraps.
Water Content: 90%
Cantaloupe is a melon that is high in nutrients and may benefit your health in a variety of ways. One cup (177 grammes) of cantaloupe contains around 90% water and provides more than a half cup (118 ml) of water per serving.
One cup of cantaloupe also provides 2 grams of fibre, which, when combined with water, promotes fullness and suppresses hunger.
Cantaloupe is also high in vitamin A, with a 1-cup (177-gram) serving supplying 120 percent of your daily needs. Vitamin A has been found in studies to improve immunological health by defending against infection.
Cantaloupe can be eaten simple or mixed into salads, smoothies, yoghurt, or salsa. It’s also a fantastic breakfast side dish. Cantaloupe is a nutritious fruit that contains a lot of water and a lot of vitamins and minerals that are good for your health.
Water Content: 89%
Peaches are a hydrating and nutrient-dense fruit. Water makes up over 90% of their weight. They contain vitamins and minerals like vitamin A, vitamin C, B vitamins, and potassium.
Additionally, eating peaches with the peel on may provide disease-fighting antioxidants such as chlorogenic acid.
Peaches are satisfying and low in calories due to their high water and fibre content, with only 60 calories in a medium peach. Peaches are easy to incorporate into your diet. They’re typically used in smoothies and salads, and they’re also delicious with cottage cheese and yoghurt.
Peaches are high in water, fibre, and antioxidants, as well as a variety of vitamins and minerals that may help with hydration.
Water Content: 88%
Oranges are high in nutrients and may provide a number of health benefits. One orange contains nearly a half cup (118 ml) of water, as well as fibre and numerous nutrients.
Vitamin C and potassium are two of them, and they can help your immune system and heart health. Oranges are also high in disease-fighting antioxidants, such as flavonoids, which may reduce inflammation and hence prevent cell damage.
Oranges’ water and fibre content may help you feel fuller for longer, which is beneficial for controlling your appetite.
Additionally, consuming citrus fruits like oranges on a regular basis may help prevent kidney stones. This is because the citric acid in them can bind to calcium oxalate, which creates stones, and help the body wash it out.
Another crucial component in preventing kidney stones is proper hydration, which oranges’ high water content might aid with.
Oranges are high in water, fibre, antioxidants, and a variety of nutrients, and they may help to prevent kidney stones and a variety of ailments.
Water Content: 91%
Skim milk is high in nutrients. It’s largely made up of water and contains a lot of vitamins and minerals like vitamin A, calcium, riboflavin, vitamin B12, phosphorus, and potassium.
Milk not only aids in overall hydration, but it may also aid in the rehydration process after heavy activity.
Low-fat milk, as opposed to sports drinks or plain water, has been demonstrated in a few trials to assist people stay hydrated after a workout.
This is due in part to milk’s electrolytes and protein content, which may aid in rehydrating the body. Milk is simple to integrate into your diet because it is commonly available and reasonably priced. Milk is high in water, vitamins, and minerals, and it has been demonstrated to aid hydration, particularly after exercise.
Water Content: 95%
Cucumbers are another hydrating and healthful food to add to your diet. They’re virtually entirely made of water, with a minor quantity of vitamin K, potassium, and magnesium thrown in for good measure (28).
Cucumbers have the lowest calorie count of all the water-rich veggies. A half-cup (52-gram) portion has only 8 calories and is highly refreshing due to its high water content.
Cucumbers can be eaten in great quantities without adding a substantial number of calories to your diet, which is beneficial for weight management.
Cucumbers are simple to integrate into your diet. They’re frequently used in salads and sandwiches, but they can also be used in cooked foods such as stir-fries and soups.
Cucumbers contain a lot of water but very little calories. This combination is good for your health in several ways, including hydration.
Water Content: 96%
Lettuce offers a number of health-beneficial characteristics. In addition to 1 gram of fibre, one cup (72 grams) of lettuce contains more than a quarter cup (59 ml) of water. It also delivers 5% of your daily folate requirements.
Folate is essential for pregnant women because it helps to prevent neural tube abnormalities. Furthermore, lettuce is strong in vitamins K and A, both of which have been examined for their involvement in maintaining the health of your bones and immune system.
Furthermore, lettuce’s combination of water and fibre makes it particularly satisfying for a low-calorie food. A single cup contains only 10 calories. Salads are a simple way to incorporate lettuce into your diet. Lettuce contains a number of vital nutrients.
It’s critical to stay hydrated for your overall health. To meet your hydration demands, health experts often recommend drinking several glasses of water per day, but the water content foods is often disregarded. While drinking water is crucial, having a range of water-rich fruits, vegetables, and dairy products in your diet can help you ingest a considerable amount of water.
This is why the majority of people do not need to drink a lot of water. You won’t have any trouble staying hydrated if you eat plenty of water-rich foods and drink water whenever you’re thirsty.