Sometimes drinking your recommended daily intake of water can seem daunting. On average, approximately 20 per cent of our daily water intake comes from solid foods, such as fruits and vegetables. Many vegetables that are more than 90 per cent water are low in calories and are easy to digest, making them a great idea for a pre-work out snack.
According to research carried out by the University of Aberdeen Medical School in Scotland, water-rich fruit and vegetables may hydrate our bodies twice as effectively as a glass of water.
Research suggests that they may be more hydrating than some isotonic sports drinks, due to their content of mineral salts, natural sugars, amino acids and vitamins lost during exercise.
“To be properly hydrated, you need to replace fluid lost from the body with one that’s similar to the body’s natural composition,”
– Dr Susan Shirreffs, exercise physiologist and hydration expert at Loughborough University.
“Watery fruit and vegetables often contain levels of minerals and sugar that mirror this, so they can hydrate you more effectively than water alone.”
Here’s what you need to know:
Water content: 96.7%
Cucumber has the highest water content of any solid food. Great in salads or served with hommus, it can be blended with yogurt, mint and ice cubes to make a refreshing and delicious chilled soup. A cucumber can produce similar hydration levels to twice the volume of water with the bonus of calcium, magnesium, sodium and potassium.
Water content: 95.6%
Although iceberg lettuce lacks the fibre, folate and vitamin K nutrients found in darker greens such as spinach and romaine lettuce, it has the highest water content of any lettuce. Instead of adding it to a sandwich, it can be used as a wrap for tacos and burgers.
Water content: 94.4%
Celery’s high water content helps neutralize stomach acid and it is commonly recommended as a natural remedy for heartburn and acid reflux. White containing folate and vitamins A, C and K, celery’s fiber content helps you feel full and curbs your appetite.
Water content: 95.3%
Radishes are filled with catechin, an antioxidant that is also found in green tea. They spicey-sweet flavour of radishes can be enjoyed by slicing them up and tossing them with other ingredients in a summer salad.
Water content: 94.5%
An excellent hydrating snack that is well-paired with basil and mozzarella as an appetizer.
Water content: 91.5%
Watermelon is one of the richest sources of lycopene, a cancer-fighting antioxidant. Containing essential hydration salts calcium, magnesium, potassium and sodium, watermelon is also high in vitamin C, beta carotene and lycopene, which helps protect the body from UV light.
Water content: 91.4%
Raw spinach leaves are rich in lutein, potassium, fiber and folate. One cup of spinach will give you 15 per cent of your daily vitamin E intake, an antioxidant that fights damaging free radical molecules.
Other fruits and vegetables to note are the star fruit, strawberries, broccoli, grapefruit, baby carrots, green peppers, cauliflower and cantaloupe, which are all more than 90 per cent water.