8 foods high in water content that can help prevent dehydration

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8 foods high in water content that can help prevent dehydration

by Moira Lawler

 

 

You have no doubt heard the advice to drink eight 8 glasses of water each day. But do you know where that advice for avoiding dehydration comes from, and if it is still relevant? Sean Hashmi, MD, the regional physician director of weight management and clinical nutrition for Kaiser Permanente in Southern California, says it originally came from a recommendation from the US Food and Nutrition Board in 1945. (1) “But people misread the statement,” Hashmi says. “The second part of the sentence said most of that water you get from food.”

 

That said, you still need to drink water during the day to avoid health risks like kidney stones. National Academies of Science, Engineering, and Medicine (formerly the Institute of Medicine, or IOM) generally recommends ½ ounce (oz) to 1 oz of fluid, including water, daily for each pound of body weight. That means if you weigh 150 pounds, you’d need between about 9½ and 18¾ cups of fluid per day. Women who are pregnant or breastfeeding need more. (2)

 

The exact amount you need also depends on factors including age, gender, and activity level, says Rachel Lustgarten, RD, a registered dietitian nutritionist with Weill Cornell Medicine in New York.

 

The good news for those who have a hard time sipping H2O all day: The foods you eat play a big role in keeping you hydrated. Shreela Sharma, an associate professor and registered dietitian at UTHealth School of Public Health in Houston, estimates about 20% of the body’s hydration needs come from foods. “These foods are not just hydrating, but also nutritious and provide various nutrients, including vitamins and fibre,” she says.

 

Another plus: You don’t have to overthink it. “If you are eating a diet rich in fruits and vegetables, this should not be hard,” says Julie Devinsky, RD, a clinical dietitian at the Mount Sinai Hospital in New York City. To hit the mark, you can follow tried-and-true nutrition advice by aiming for two to three servings of fruit and five or more servings of veggies daily.

 

That said, some foods are more hydrating than others. “Foods that rehydrate are typically the ones that hold the most water,” says Garth Graham, MD, MPH, the president of the Aetna Foundation and a cardiologist based in Hartford, Connecticut. Just keep in mind that the fruit or vegetable will lose water if it is cooked. “To optimise the hydration aspect of these foods, it is best to eat them raw or minimally cooked,” Devinsky says. And for the best, most hydrating effect, enjoy these foods with a glass of water. “As much as it is important to eat your daily dose of fruits and vegetables, do not use it as an excuse to skimp on water,” Devinsky says.

 

Here are eight of the most hydrating foods and some ideas for how to enjoy them.

 

1. Swap crisps for cucumbers for a hydrating snack

Devinsky says cucumbers, which are 95% water, are one of the most hydrating options available. The green vegetable is not just a salad topper. Sharma says to get creative about incorporating cucumbers into your diet. For instance, try dipping cucumber slices into dip in place of crisps or making a chilled cucumber soup for a refreshing summer appetiser. Be sure to keep the skin on to reap the most vitamins and minerals.

 

Full Story: https://expatlifeinthailand.com/health-and-beauty/8-foods-high-in-water-content-that-can-help-prevent-dehydration/

 

-- © Copyright Expat Life in Thailand 2020-12-14

 

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