Hydration! Hydration! Hydration!


Hydration! Hydration! Hydration!

Hydration! Hydration! Hydration!

Water is Important For more reason than Hydration So Many Reason!! Here are some of them…..


Hydration and water is the key component of our body. Every, cell, tissue and organ is dependent on having enough H20. Our body should be between 50-60 percent water, with at least 30 percent of this water being in our cells. Water is crucial for our body’s homeostasis mechanism; meaning that it is needed to regulate our internal condition, maintaining our temperature and pH. Water additionally lubricates our joints and of course is a vital element in waste elimination.

Drinking water every day is important especially in the hot summer months however it is recommended that you should aim to eat at least 20 percent of your daily water intake from foods.

What happens if you do not consume enough water?  At the extreme your organs can start to fail but day to day dehydration can cause a number of problems, including dry skin and hair, fatigue, headaches, dry mouth and dizziness.

Hydration is more than just consuming water; it is consuming water with the right nutrients for proper uptake by the organs, tissues and cells; as to keep the water balanced both inside and outside the cells.

When we sweat we lose electrolytes and so it is vital that we replenish them.

So what are electrolytes? They are minerals found naturally in the body such as sodium, magnesium, potassium and chloride.

Importance of potassium.

Potassium is one of the most important minerals for proper cell function. It assists with heart function, digestive health, muscle contraction and muscle function.

Potassium can be found in fish, fruit, vegetables, legumes and dairy products.

Importance of Magnesium

Magnesium is one of the most important mineral for good health as it regulates a diverse number of the biochemical reactions in the body; such as muscle and nerve function, glycolysis and the body’s production of energy.

Good hydration has many benefits; heightened mental clarity, disease prevention, improved digestion, soft healthy skin, healthy joints and healthier body weight.

10 Great Hydration Foods

  1. Watermelon (91.5%)

Is not the highest water content but the water levels with its salt, calcium, potassium, vitamin A, vitamin C and magnesium levels make it one of the best of the summer hydration foods. Studies have also show that watermelon has the many great health benefits such as; enhanced bone and cardiovascular health, reduces body fat, acts as an anti-inflammatory and support immune health.


  1. Iceberg lettuce (95.6%)

These days everyone is always keen to consume dark leafy greens, but other leafy greens do not have as high a water content as iceberg. Iceberg is also packed with vitamin K and vitamin A for healthy blood, eyes and skin.

  1. Cucumber (96.7%)

Not only do cucumbers have the highest water content they are also packed with vitamin K and vitamin B complex.


  1. Celery (95.4%)

Is high in water, fibre and rich in potassium and vitamin K.

  1. Cooked Oatmeal

This one is a little different but cooked oats are actually a great source of fluids as when they are cooked (or left to soak overnight) they absorb the liquid. Serve with your favorite high water fruit and you have a great hydrating meal.


  1. Strawberries (92%)

Has the highest water content out of all the berries. It is again also high in vitamin C, potassium and fibre.

  1. Radishes (95.3%)

These are not only a great source of water but packed with antioxidants, fibre, vitamin C and B6 as well as zinc, potassium, magnesium and calcium.

  1. Green Peppers (93.9%)

Like watermelon and strawberries, green peppers are enriched with vitamin C.


  1. Cantaloupe (90.2%)

As well as being high in water again they are enriched with the electrolyte potassium.

  1. Fat Free Milk

It might surprise you to know that some studies have shown that milk is actually a better form of hydration than water after physical activity. This is because not only is it a source of water, it is also a source of protein, calcium and electrolytes.


Other Foods that are over 90 percent water are egg whites, baby carrots, grapefruit, star fruit, cauliflower, papaya, apples, tomatoes, chickpeas/hummus, spinach, zucchini, and cabbage. 

A fun alternative to plain water or high calorie drinks is Infused Water.

Try these fun flavors:

  • Cucumber Water
  • Mint & Pineapple Water
  • Strawberry Water
  • Watermelon Water
  • Pineapple Water

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About the Author
Anna Baker

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