Eat Your Way to Hydration!

August 31st, 2020

Staying hydrated may seem like a difficult task on a regular cool day - on a hot summer day it becomes even more daunting. Hydration is as essential for our bodies as oil and gas are for a car. It keeps all the parts functioning properly. Increasing water intake prevents dehydration which can cause confusion, headaches, and dizziness. When you are hydrated, you can help maintain proper body temperature and prevent constipation and kidney stones. Hydration may play a role in weight loss and portion control. The body can even confuse thirst for hunger, so reach for a glass of water before reaching for a snack. Recommendations on hydration can vary based on your age, sex, and activity level. A good goal to aim for may be 64oz/day or half of your ideal body weight in ounces. 

Besides drinking your way to hydration, you can also eat your way by increasing water containing fruits and vegetables. The list below highlights foods containing the most water. 

Water containing foods:

  • Cucumbers – ~96% water
  • Celery ~95%
  • Tomatoes ~94%
  • Romaine Lettuce ~93%
  • Zucchini 92%
  • Watermelon- ~92% water
  • Strawberries ~90%
  • Cantaloupe ~90%
  • Peaches ~88%
  • Oranges ~86%

If drinking water seems boring, make it more interesting by infusing water overnight with herbs, fruit, and vegetables. Some popular combinations to try include: cucumber and mint; blueberry, lemon, and rosemary; strawberry and basil. 
Looking for a refreshing way to cool off this summer? Try making this Watermelon & Cucumber Salad at home:

  • Watermelon, cubed
  • Cucumber, sliced, & halved
  • Mint, sliced
  • ½ Lime, Squeezed
  • Reduced Fat Crumbled Feta Cheese (optional)

Add watermelon, cucumber, mint, and feta in a bowl. Squeeze lime over top, mix well until combined, and serve!
The Rothman Orthopaedics team of dietitians are always available by phone or email and are offering nutrition counseling appointments in offices. To request an appointment, click here and select the Nutrition button. 

Phyllis LoDuca is a registered dietitian and sees patients at Rothman Orthopaedics in Center City. For more information or to set up an appointment, please contact her at

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