As the heat of the summer arrives it becomes even more important to be mindful of the amount of water we are drinking throughout the day.  Almost every system in our body relies on having enough water or fluid to function properly.  Maintaining adequate nutrition and hydration can also improve your activity endurance and tolerance to pain!

Waiting until we are thirsty is too late – we are already in the beginning stages of dehydration.  Signs of dehydration include dry mouth, dark colored urine, urine passed infrequently throughout the day, muscle cramps, drop in blood pressure, dizziness, confusion and constipation.  Dehydration can negatively impact your mood, cause fatigue, lead to hunger cravings, and can cause or increase headache symptoms.  Excessive sweating can quickly lead to dehydration. People working outdoors (welders, landscapers, mechanics, construction workers) who are exposed to excessive heat are at a greater risk of dehydration.

Of course, the main way to ensure proper hydration is by drinking plenty of water.  However, we can also utilize foods to help keep us hydrated. The following foods have a high water content, and contain several other health benefits:

Watermelon – 92% water, contains an antioxidant called lycopene.

Cucumbers – 95% water, high in potassium.

Strawberries – 91% water, an excellent source of vitamin C, high in antioxidants.

Iceberg lettuce – 91% water, high in vitamin K, low calorie count.

Celery – 95% water, high in vitamin K, low in calories.

Cauliflower – 92% water, contains almost every vitamin and mineral we need, and is high in fiber – which is needed for digestive health and may reduce the risk of several chronic diseases.

Cantaloupe – 90% water, high in vitamin A.  One serving provides 100% of your daily requirement for vitamin C.

Tomatoes – 94% water, contains a significant amount of vitamins A and C and the antioxidant lycopene.

Lastly, another great way to boost water intake is to add sliced oranges, lemons, limes or cucumbers to your water to make it more interesting!

We want you to stay on top of your Nutrition and Hydration. Visit PDRclinics to find out other ways we can help.