Did you know you could be dehydrated without even knowing it? 80% of Australians don’t drink enough water.

The symptoms of dehydration go well beyond just feeling thirsty. They can include tiredness, fatigue, lethargy, feeling weak, brain fog, low mood, digestive issues like bloating and constipation, low energy and cravings! Hydration also gives you plump, supple skin.

We lose more water from our bodies in Summer and after exercise when we sweat, so it’s absolutely essential to have extra water after exercise or when you have sweated.

We all know drinking around 8 cups of water per day is a good way to stay hydrated. But most of us probably don’t reach this mark. So we have created a list of foods and drinks that will help add to your daily water intake and keep you hydrated.

10 foods and drinks to keep you hydrated

1. Cucumber

Cucumbers are almost entirely made out of water with about 95% water content – SO hydrating! Also high in water, vitamin K and potassium, cucumbers are bursting with nutrition. If you suffer from trouble with bowel movements, a cucumber a day might just be what you need to keep things moving regularly down there. Half a cup of cucumber is a great way to boost hydration and nutrients.

2. Lettuce

Lettuce is 96% water, another veggie that is almost entirely made up of water! Also high in fibre and folate, this crunchy veggie is a perfect addition to a hot sweaty day. Mix half a cup of cucumber with half a cup of lettuce and you’ll have yourself the most hydrating salad ever.

3. Watermelon

Watermelons are 92% water, hence it’s name! Along with fibre and several nutrients and antioxidants including vitamin C to keep your immune system strong and skin youthful, this snack is perfect to rehydrate you on a hot summers day! One serving of watermelon is about 1 cup which will give you half a cup of water.

4. Strawberries

These delicious morsels are 91% water. Also extremely high in fibre antioxidants, vitamins and minerals, they are disease fighting, skin plumping and tummy friendly. Have a cup of strawberries for a hydration and antioxidant boost.

5. Peaches

This summer fruit is 89% water. Like all fruit peaches are high in fibre to help keep you full and your bowel moving nicely. Peaches are also high in vitamin C and Vitamin A for a strong immune system, good eye health and lovely skin. 1 large peach should do the trick!

6. Milk

Did you know milk is about 90% water? This means a glass of milk is almost equivalent to a glass of water! Skinny milk contains even more water; about 92%. Alongside its’s hydrating benefits, milk is an excellent source of calcium which is absolutely vital for bone health and longevity.

7. Yoghurt

Yoghurt is made up of 88% water. Full of calcium, protein and healthy gut bacteria this food will make your tummy happy and keep you hydrated. Have ¾ cup of low fat yoghurt with some fruit for the ultimate hydrating snack.

8. Coconut water

Coconut water is a hydrating drink that is also rich in electrolytes like potassium which are extremely beneficial for rehydrating after exercise as it replaces the electrolytes that you have lost when sweating. What’s more refreshing than ice cold coconut water?!

9. Smoothies

When you fill your smoothie up with milk, yoghurt and fruit, you have yourself one hydrating beverage that is also full of fibre, vitamins and antioxidants like vitamin c and calcium. Check out our yummy Smoothie recipes

10. Fruit infused sparkling water

We try to avoid fizzy drinks as much as possible as the sugar content in these beverages can be damaging to your health as well as dehydrating. You can simply infuse your sparkling water with fresh fruits, veggies and herbs to create a deliciously fresh and hydrating thirst quencher. Check out our yummy Fruit Infused Sparkling Water ideas.

Need to make some more healthy eating changes?

Download our Love Your Legumes recipe e-book. We make healthy versions of your favourite meals and boost their nutritional value by adding in legumes. Start feeling healthier now!

Love Your Legumes Recipe e-book

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Need some more inspiration?

Head to our RECIPE VIDEO HUB – we have lots of healthy snack ideas you might want to try!

Download our family healthy eating plan to find a 7-day meal plan full of yummy healthy eating or login to download your personal nutrition plan to help create a healthier eating pattern. This is FREE to all members.

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Sources:

https://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsearch.aspx