5 Foods to Help You Stay Hydrated

Created by Morrison Living dieticians for Sequoia Living

As summer temperatures rise, staying hydrated is important for everyone, especially older adults. Proper hydration is vital for the body and core function. If you’re not properly hydrated, basic functions like circulation and organ function may suffer. Proper hydration also helps to regulate body temperature, prevent infections, and keep joints lubricated for movement. 

Proper hydration has been linked to better sleep quality, mental clarity, and mood stabilization. Hydration is important year-round, not just in the hot summer months. Over 60% of the human body weight is from water, so it is an important piece of daily life. 

Fluid needs increase with physical activity, elevated atmospheric temperatures, fever, vomiting, intestinal issues, or trauma such as burns. Drinks and fluid-rich foods like fruits and vegetables can help you remain hydrated.

To keep fluid intake interesting, you can infuse fruits into your water, drink sparkling water, or consume milk (depending on your preference).

Many fresh foods can also help with hydration- water is not the only way to hydrate! Some foods that can be consumed to help with hydration are:

• Watermelon (and other melons):
  Watermelons are ~90% water and can be a very refreshing snack! In addition to their high water content, they are a great source of vitamins and antioxidants! Watermelon is also surprisingly versatile and can be used in salads, soups, and smoothies! So grab a slice and enjoy!

• Cucumbers:
  Cucumbers are ~95% water by weight. They are a crunchy treat that can also help quench your thirst. Try slicing cucumbers to dip in hummus or tzatziki sauce or add to salads or water for a refreshing crunch!

• Popsicles:
  Who doesn’t love a cold popsicle on a hot day? Popsicles are not only a tasty treat that can help keep you hydrated, but they are also extremely easy to make yourself! You only need a blender, fruit, water or lemon juice, and a popsicle mold. Place it in the freezer and enjoy!

• Soups:
  Looking to stay hydrated in the winter or perhaps enjoy a gazpacho (chilled soup) in the summer months? Soups, especially broth soups, are a great way to aid with hydration. Few things are as revitalizing as a homemade bowl of chicken noodle soup. Take note of sodium levels when enjoying a bowl of soup, and choose homemade or low-sodium soup bases when possible.

• Yogurt:
  Did you know that a cup of plain yogurt is ~75% water? Yogurt is a versatile food that can be enjoyed on its own, added to sauces, soups, smoothies, or paired with fruit and other savory dishes. In addition to its high water content, it is a great source of protein and probiotics.

Water-rich foods can prevent dehydration and aid recovery. Make fluids a priority, and carry a water bottle with you.