Juicy fruits and vegetables help you stay hydrated
There is no denying it. A cold glass of water, iced tea, or lemonade is nothing short of a saving grace when thirst strikes. Especially during the long hot days in the Florida heat. But, did you realize that by the time your mouth is dry and throat parched, your body is already in the early to moderate stages of dehydration?
Since H2O makes up well over 50% of the human body, there is little surprise that it’s a key component in a multitude of processes that include kidney function, regulation of body temperature, transportation of nutrients throughout the body, and a host of other operations that are necessary to life.
Because of this, it is important to recognize the signs of dehydration, which include dark yellow urine or no urine output, sudden weight loss, sunken eyes, mental confusion, dizziness, feeling tired and lethargic, heart palpitations, rapid heartrate, a lack of sweat, chills, and cool clammy skin. Sadly, heat-related illness claims over 600 lives per year with seniors and children being the most vulnerable.
Keeping thirst at bay and controlling dehydration is most effective when preventative measures are taken. Drinking fluids regularly throughout the day is highly encouraged, even if you are normally indoors in the air conditioning. Consuming roughly five to six 20-ounce water bottles per day will get you to the average recommendation of 91 ounces (women) to 125 ounces (men), under normal circumstances.
But because our bodies use water for respiration and sweating, the requirement for water naturally increases with environmental heat stress. Bump up the extra water when exercising, working outdoors, or on those extra hot days.
Reaching a fluid intake goal can be challenging, and carrying your own bottle and refilling it throughout the day is definitely a step in the right direction. But, did you know water is the main component in many foods and actually contributes around 20% of our daily fluids?
In particular, fruits and vegetables rank high in water content. Adding more fruits and vegetables to your diet will not only provide optimal hydration, but also vitamins, minerals, antioxidants, and fiber. Regularly eating a variety of fruits and vegetables is best, but not all are nutrient powerhouses.
For example, cucumbers, iceberg lettuce, and celery are remarkably high in water and low in calories but are not a great source of nutrients.
Watermelon contains 92% water. A two-cup serving has 80 calories, 30% of daily vitamin A and 25% of vitamin C.
Strawberries contain 92% water. Eight medium berries has 50 calories and 160% of daily vitamin C.
Grapefruit contains 91% water. Half a medium fruit has 60 calories, 35% of daily vitamin A and 100% of vitamin C.
Cantaloupe contains 90% water. One quarter of a medium fruit has 50 calories, 120% of daily vitamin A and 80% of vitamin C.
Oranges contain 87% water. One medium sized orange has 80 calories and provides 130% of daily vitamin C.
Cabbage contains 93% water. One serving has 25 calories and 70% of vitamin C
Cauliflower contains 92% water. One serving has 25 calories and 100% of daily vitamin C.
Bell peppers contain 92% water. One medium pepper has 25 calories and 190% of daily vitamin C.
Broccoli contains 91% water. One medium stalk has 45 calories, 220% of daily vitamin C and is as high in potassium as a medium banana.
The Dietary Guidelines for Americans recommends eating at least 2 cups of fruit and 2 ½ cups of vegetables every day as part of an overall healthy eating pattern. Making fruits and vegetables part of your lifestyle will not only help keep you properly hydrated, but will provide a foundation for healthy habits, weight management, and the prevention of certain chronic diseases.
Think outside the grocery store. Whether you are an experienced gardener or a rookie like myself, nothing can replace the satisfaction and pride that comes along with growing your own fresh produce.
The convenience of having what you need for fresh salads, soups, and sides right outside your door can enable you and your family to have a healthier diet. And did you know that when children are involved in the gardening process, they are actually more likely to eat what they helped grow?
Pull the kids off the couch and get whole family involved in garden planning, planting, maintaining, harvesting, cooking, and enjoying delicious and nutritious produce.
Amy Mullins is a Family and Consumer Sciences Educator and Registered Dietitian with UF/IFAS Extension Leon County. For health, food, and nutrition information, email AmyMullins@ufl.edu. For gardening questions, email the extension office at AskAMasterGardener@ifas.ufl.edu.