I talk alot about staying hydrated and how important it is (however, no matter what I say here, it’s important to discuss your hydration needs with your doctor as certain health conditions may require specialized fluid monitoring).
Generally speaking, how much hydration you need depends on a number of different factors- your age, your gender, your weight, the climate you are in, your level of activity, and your overall health all influence your individual needs.
Whether you’re pedaling uphill in a spin class or going for a trail run in the mountains, any activity that makes you break a sweat means you need to bump up the water intake. Why? Sweat is made almost completely of water, and it’s important to replace any of the fluids you are losing during your workout.
Hold onto your laptop or your phone as you read this- there are other ways to quench your thirst besides drinking H2O.
Oatmeal- Not only is it hearty and filling, oatmeal is also very hydrating. When oats are cooking, they expand and absorb the water or milk they’re being paired with. Too hot in August for a warm breakfast? Try overnight oats. Served cold, overnight oats pack all the benefits of hot oatmeal with no heat. And as an added boost, sprinkle chia seeds in your overnight oats when preparing, which soak up 10 times their weight in extra liquid and keep you full all morning. Add some berries and fruit for some more deliciousness!
Milk- milk is more hydrating than water or sports drinks due to its source of protein, carbohydrates, calcium, and electrolytes.
Vegetables- Salads are a great way to give you a hydrating punch. Most lettuce greens contain at least 94 percent water. It’s great to include celery, tomatoes, bell peppers, and carrots. Also zucchini noodles (zoodles) are a great alternative to pasta. And zoodles contain about 95 percent water. When paired with a tomato sauce, which usually has about 90 percent water, this meal can pack a hydrating and healthy punch.
Drink Smoothies- Between the yogurt and all the fresh fruit, smoothies are a fantastic and easy way to stay hydrated. You can’t go wrong with strawberries, peaches, cucumbers, spinach, and blueberries as they are all excellent options.
Soups- Want a filling and hydrating meal, look no further than broth-based soups or cold soups including gazpacho. Click here for a healthy gazpacho recipe.
I hope this has given you some ideas for what to eat to stay hydrated. And for more information, feel free to contact me at rachel@livehealhthynyc.com