We’ve all heard that we need to drink 8 glasses of water a day. But how many of us actually do drink the full quota? I know it’s a challenge for me to keep up with!
But dehydration is no small matter. That’s why you need to know these early warning signs and stay vigilant to keep your body hydrated for optimal health.
Warning signs of dehydration
According to WebMD these are the signs and symptoms of dehydration ranging from minor to severe:
- Increased thirst
- Dry mouth and swollen tongue
- Palpitations (feeling that the heart is jumping or pounding)
- Sluggishness fainting
- Inability to sweat
- Decreased urine output
Urine color may indicate dehydration. If urine is concentrated and deeply yellow or amber, you may be dehydrated.
If not addressed, dehydration symptoms can escalate to chest and abdominal pains and even seizures! So it is not safe to ignore your body when it’s telling you it needs more fluid. If you’re still not keen on wetting your whistle with water alone, you can try some of these highly hydrading foods.
Top 10 hydrating foods
Drinking 8 glasses of water a day is completely and totally unnecessary if eating any of these foods with relative consistency. Our bodies are made up of more than 70 percent water and it drives practically every bodily function — from regulating body temperature to removing waste to lubricating joints to carrying oxygen to the cells.
1) CUCUMBER – 95% water
A cup of cucumber slices is as thirst-quenching as a glass of water, or very close. The flesh of cucumbers is primarily composed of water but also contains vitamin C and caffeic acid. They have no saturated fat or cholesterol, and are very high in vitamin K, vitamin B6 and iron.
2) CELERY – 95% water
Celery is high in fiber and rich in vitamins and minerals including potassium, folate and vitamins A, C, and K. Like all foods that are high in water, celery has very few calories–just 6 calories per stalk. And its one-two punch of fiber and water helps to fill you up and curb your appetite.
3) ZUCCHINI – 95% water
Zucchini is one of the most hydrating vegetables you can eat. A healthy serving has less than 25 calories and is an excellent source of folate, potassium, and vitamins A and C.
4) PINEAPPLE – 95% water
This exceptionally juicy fruit is packed with bromelain, a mixture of compounds with potent anti-inflammatory powers. In other words, eat pineapple now and you may avoid pain meds in the future.
5) SALAD GREENS – 94% water
Most salad greens contain 94 percent water, making it a low-energy density food. In other words, you’ll feel fuller on fewer calories and lose weight faster. They are also packed with nutrients, such as folate, vitamin C, fiber and the antioxidant beta carotene, which helps keep your eyes and skin healthy.
6) WATERMELON – 92% water
The combination of salts, minerals and natural sugars in some fruits and vegetables can actually hydrate people more effectively than water. This juicy melon is also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. In fact, watermelon contains more lycopene than raw tomatoes–about 12 milligrams per wedge, versus 3 milligrams per medium-sized tomato.
7) BELL PEPPERS – 92% water
Bell peppers contain hydrating water and antioxidants that will make your skin glow if you consume them regularly. Rich sources of some of the best nutrients available, including vitamin C, thiamine, vitamin B6, beta carotene, and folic acid, peppers are best consumed organic.
8) STRAWBERRIES – 91% water
Strawberries deliver the most vitamin C of all berries and also provide folate, a B vitamin that’s essential for the healthy growth of new cells. And, since they’re 91 percent water, they’ll contribute significantly toward your overall fluid intake.
9) CANTALOUPE – 90% water
Even though this popular melon is 90 percent water, it’s still packed with refreshingly rich flavor–for just 56 calories per cup. One cup of cantaloupe also provides 103.2 percent of the daily value for vitamin A.
10) GRAPEFRUIT – 90% water
Eating half a grapefruit–roughly 40 calories–before each meal helps dieters lose about three and a half pounds over 12 weeks. Researchers say that compounds in the fruit help fuel fat burn and stabilize blood sugar, therefore helping to reduce cravings.