Staying Hydrated with Fruits and Veggies

hydrating-with-fruits-and-veggiesVariety may be the spice of life, but it’s water that sustains life.

We all know that water is important- right?

With summer right around the corner, it’s time to make a game plan for staying hydrated when the temperature won’t stop rising.

Water is an important part of that game plan, but these fruits and veggies can help too and, let’s face it, sometimes we can all do with a little pizzazz.

Served ice cold, cucumbers or cantaloupe can really hit the spot and provide lots of water.

Staying hydrated has never been this easy or this delicious with these high water fruits and veggies! They will give you that extra burst of hydration to get you through the dog days of summer (trust me, they are coming!) hydrated and feeling your best!

A quick rundown on the reasons to stay hydrated:

  • When exercising, even mild dehydration (as low as 2%) increases fatigue and decreases our motivation and endurance. And, it tricks us into thinking that we are doing more than we are by increasing the perceived effort. So we are accomplishing less, but feeling like we are doing more.
  • Dehydration leads to a disruption in our mood and decreases our ability to concentrate and decreases our short term memory.
  • Our kidneys need to be well hydrated to get rid of all the gunk and filter out the toxins in our body.
  • Our blood pressure, heart rate, and blood volume are all linked to our hydration levels.
  • Adequate hydration makes our skin look better.
  • Being adequately hydrated can decrease symptoms of headaches.

Foods That Help Keep You Hydrated


Cucumbers are 96% water.

A 1/2 cup sliced cucumber is only 8 calories and almost no sodium. Cucumbers are said to have cooling abilities, definitely a check in the “pro” column in the summer, if you ask me! They are also a source of lignan, a soluble fiber that lowers the risk of cardiovascular disease and some cancers like breast cancer and prostate cancer.

Cucumber Basil Infused Water


Cucumber Lime Agua Frescas



Watermelon is 92% water.

A 1/2 cup cubed watermelon provides 23 calories, plenty of electrolytes and almost no sodium. The electrolytes in watermelon help keep you hydrated and prevent heat stroke. Watermelon is also high in antioxidants and helps lower inflammation. Plus, everything from the seeds to the rind is edible!

Cucumber Watermelon Summer Salad



Strawberries are 92% water.

A 1/2 cup of sliced strawberries is 27 calories, plus 1.7g fiber. Strawberries are also shaped like a heart for a reason- their high anthocyanin content has been shown to reduce the risk of heart attacks. They also rank in in the top 10 for highest antioxidant capacity of fruits and veggies.

Strawberry Tomato Bruschetta



Peaches are 88% water.

One medium peach is 58 calories, plus 2.2g fiber and 258mg Potassium. These classic summer fruits can help keep your skin looking its best all summer long by reducing damage from the sun, improving texture and fighting wrinkles, all thanks to their high vitamin C content.

Homemade Peach Salsa



Cantaloupe is 90% water.

A 1/2 cup cubed cantaloupe is 27 calories and 214 mg Potassium, which helps counteract a high sodium diet (ya know, from the nachos and the peanuts and the other summer staples that taste so darn good!). Cantaloupe is also loaded with antioxidants including zeaxanthin which helps keep eyes healthy and prevents damage from macular degeneration.

Summer Breeze Salad with Granola Croutons


Sweet Peppers

Sweet Peppers are 92% water.

A 1/2 cup of sliced green bell pepper is 9 calories, plus more than half of your daily vitamin C requirement. Want more bang for your buck? Go for red bell peppers, for only five addition calories you get a days worth of vitamin C, and almost 30% of your daily vitamin A needs. The vitamin C helps to boost your immune system, because nothing is worse than a summer cold!

Zesty Mini Bell Pepper Salad


Detox Quinoa & Veggie Salad



Tomatoes are 94% water.

A 1/2 cup sliced tomato is 16 calories, 1.1 gr fiber and 213 mg Potassium. Tomatoes also contain lots of antioxidants from lycopene to beta carotene. Need another reason to enjoy a tomato? Their high vitamin A content (1/2 cup = 15% of your needs) works to keep your hair shiny and strong and keep your skin looking its best- perfect for all the sun, heat and pool damage that can happen in the summer!

Turkey and Tomato Panini


Spicy Vine Tomato Relish


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