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Health & Fitness
19 Water-Rich Foods That Help You Stay Hydrated
06th August 2018 Posted by Tia No comments
Filed in: Health & Fitness

Most of us living in Thailand have some interests or concerns over health and fitness issues, so Inspire will each week share some of the most relevant articles for you

Proper hydration is extremely important for your health.

In fact, not drinking enough water can lead to dehydration, which can cause fatigue, headaches, skin problems, muscle cramps, low blood pressure and a rapid heart rate (1).

What’s more, prolonged dehydration can lead to serious complications like organ failure (1).

Experts generally recommend drinking several glasses of water per day to meet your hydration needs.

But while drinking water is very important, you can also get it from foods. There are many healthy foods that can contribute a large amount of water to your diet.

This article discussed 19 water-rich foods that will help you stay hydrated.

1. Watermelon

Water content: 92%

Watermelon is very healthy and one of the most hydrating foods you can eat.

A 1-cup (154-gram) serving contains over a half cup (118 ml) of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A and magnesium. It is also quite low in calories, providing only 46 calories per cup (2).

Because of their high water content, watermelons have a very low calorie density. That means that a relatively large portion of watermelon contains very few calories.

Foods with low calorie densities have been shown to help with weight loss by promoting fullness and reducing appetite (3, 4).

Furthermore, watermelon is rich in powerful antioxidants, including lycopene.

This compound has been studied for its ability to reduce oxidative damage to cells, which has been linked to diseases such as heart disease and diabetes (5).

You can add watermelon to your diet by consuming it as a refreshing snack or side dish. It’s also commonly used to make salads.

2. Strawberries

Water content: 91%

Strawberries have a high water content, making them a very hydrating food.

Because about 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake.

Furthermore, strawberries provide lots of fiber, disease-fighting antioxidants and vitamins and minerals, including vitamin C, folate and manganese (6, 7, 8).

Eating strawberries on a regular basis has been shown to reduce inflammation, which can help protect against heart disease, diabetes, Alzheimer’s and various types of cancer (9, 10).

It is easy to include strawberries in your diet by blending them into smoothies or incorporating them into salads. They also make for a unique addition to sandwiches and wraps.

3. Cantaloupe

Water content: 90%

Cantaloupe is a melon that’s extremely nutritious and may boost your health in several ways.

One cup (177 grams) of cantaloupe is composed of about 90% water and delivers more than a half cup (118 ml) of water per serving (11).

One cup of cantaloupe also contains 2 grams of fiber, which works together with water to promote fullness and reduce your appetite (11, 12, 13, 14).

Additionally, cantaloupe is rich in vitamin A, providing 120% of your daily needs in a 1-cup (177-gram) serving. Studies have shown that vitamin A may boost immune health by protecting against infection (11, 15).

You can consume cantaloupe plain or add it to salads, smoothies, yogurt or salsa. It also makes a great side at breakfast.

Read more at https://www.healthline.com/nutrition/19-hydrating-foods#section3

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