The average human can last up to weeks without eating any food. On the other hand, a completely healthy person can only last about three days with no water. Comprising over half of your body’s composition, water is the single most important nutrient for human life. Water regulates dozens of systems in your body that help maintain optimal health. Of these, some of the most important are digestion, circulation, temperature regulation, and energy levels. While most people think of drinking water when it comes to hydration, there are certain foods that can significantly contribute to total hydration and also offer extra nutritional benefits. Let’s explore the top hydrating foods and how they will help you keep energy levels high and promote overall well-being.

So we can fully understand how certain foods can help us hydrate, here is a quick summary of the role water plays in our body. Down to the cellular level, water helps facilitate transportation of nutrients and removal of wastes in our cells. Water is our body’s built-in thermostat. It allows us to regulate temperature automatically through heat storage internally and sweating externally. Maintenance of energy levels are also highly influenced by water. Water is a key nutrient in a healthy metabolism, improved circulation, and cognitive function. All of which are crucial to high energy levels. Low intake of water from food and liquid form can lead to fatigue, headaches, dry skin, and impaired concentration. To ensure good hydration, ensure that a portion of your water intake comes from food.

So how do we “chew” our water? Most water-dense foods come from fruits and vegetables. Of all the following foods that will be mentioned, all are at least 90% water or more, making them some of the best options to include in your diet. Out of the vegetables, cucumbers, celery, and leafy greens like lettuce and spinach are super low in calories but are mostly made of water and contain some extra vitamins and minerals great for health. These are great bang for your buck if you are trying to watch your calories but maintain good nutrient balance and hydration. Most fruits are hydrating but there are a few that top the list. Watermelon, berries, and melons, and citrus fruits are the tastiest way to hydrate. While slightly higher calorie, they are still a great option and are mostly comprised of water. Jon Carlson, Produce Manager for Strack and Van Til, says “July is the major kickoff for local produce”. He mentions that July will feature notable hydrating produce like cucumbers, squash, zucchini, watermelon, and more. There is no better time to buy local produce than the middle of summer!

Not considered solid foods, there are some honorable mentions that shouldn’t be overlooked when it comes to hydrating. Coconut water is very well known for being hydrating because it contains natural electrolytes in potassium and magnesium. Coconut water is an excellent alternative to high sugar electrolyte beverages. Milk is another great alternative to water when needing to hydrate. While being mostly water, it also provides a great source of protein, vitamin A, calcium, and potassium. Milk is a great option for a drink before or after physical activity to keep electrolytes high and get some extra protein.

With the popular emergence of “functional beverages”, electrolyte enhanced drinks and powders are becoming the most convenient and quick way to hydrate. All Strack and Van Til locations carry three popular brands, Liquid IV (powder), Leisure Hydration (ready to drink can), and Nuun (dissolvable tablets). Strack’s makes it easy to find the most convenient form of hydration. With flavors like Watermelon, Grapefruit Orange, and Wild Blueberry, there are several tasty options to choose from. Jim Banks, account manager at Strack and Van Til, enjoys the new Leisure Hydration beverages and recommends the Wild Blueberry as his “personal favorite”.

Incorporating hydration besides water into your diet is fairly simple. When snacking throughout the day, put a focus on including fresh fruits and veggies. During main meals of the day like breakfast, lunch, and dinner, try sneaking in veggies like cucumber or leafy greens. They can be added into salads, sandwiches, soups, omelettes, smoothies, and more. Another great option is to make large batch soups or stews. Chicken or beef broth can be very hydrating itself and with added veggies and spices it becomes a delicious and nutritious way to hydrate without even realizing. Lastly, it is very easy to make a healthy alternative to hydration beverages like Gatorade. Combine two or three of your favorite fruits like watermelon and strawberries in a blender. Squeeze in the juice of a lemon and lime. Add 1-2 tablespoons of honey. Sprinkle a pinch of sea salt, blend it up, and you have a refreshing, electrolyte packed beverage.

Staying hydrated comes down to more than just drinking water. It is vital for our body to have adequate amounts of electrolytes such as sodium, potassium, and magnesium to function properly. We can obtain these through a balanced diet that has a high intake of hydrating foods covered previously. These foods will provide us hydration AND essential nutrients – making them a smart, health-supporting choice. So drink your H20 and combine it with a colorful, water-rich diet to feel and function your best.