Are you feeling thirsty, having a nagging headache, or feeling muscle cramps? You may be dehydrated. Yes, even in winter. As temperatures drop, we often overlook the need for adequate hydration. It’s easy to mistakenly associate dehydration with warmer weather. Cold weather also dulls your sense of thirst, making it easier to miss the signs. Additionally, heating systems dry the air in your home, while thick winter clothing makes you sweat. This means further fluid and electrolyte loss.
To combat winter dehydration, it’s important to drink water regularly, even if you’re not thirsty. However, keep in mind that water alone may not fully hydrate you. Electrolytes are essential to replenish minerals lost through sweat and other bodily functions. many food hydrates Packed with electrolytes and nutrients, it quenches your thirst while keeping you healthy. It also helps you stay hydrated even when it’s cold. We spoke to experts to narrow down the foods you should stock in your fridge and the important hydration benefits they provide.
Also, find out how much water you should drink, why you should drink more water, and get expert electrolyte hacks you can start using today.
How to tell if you’re hydrated
Your hydration needs vary depending on your size, activity level, and sweat rate. Gabriela BarretoAccording to registered dietitians and sports nutritionists, there are two indicators of hydration levels: thirst and urine color. “For most people, drinking until thirsty is a good way to maintain hydration levels. When it comes to urine, you want a pale yellow color,” Barrett says. she only tells you shouldn’t Urine tends to be darker when you first pee in the morning, so if you’re concerned about the color of your urine or are taking vitamin B supplements, your urine is likely to appear bright yellow. It will be.
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In addition to food and water, Barreto recommends taking hydration supplements such as: scratch It is beneficial for people who have active jobs or who exercise or spend long hours outdoors in the heat. “Using hydration products can increase your body’s water stores,” she says. “We recommend hydration products that contain 300 to 500 milligrams of sodium and preferably about 20 grams of carbohydrates.” Carbohydrate-free electrolyte drinks can also help with hydration, but be aware that they are not as effective. . Therefore, read the label first and choose the option that best suits your needs.
When you’re thirsty, a glass of water isn’t your only option.
Which foods hydrate you the most?
Most foods contain some amount of water, but you probably won’t be surprised to learn that fruits and vegetables are at the top of that list.
To get the most out of these hydrating fruits and vegetables, be sure to follow standard dietary guidelines. Barreto says, “Dietary guidelines recommend that most adults consume two to three servings of fruit and three to four servings of vegetables.” Although there are no specific guidelines for hydrating fruits and vegetables, eating the daily recommended amount of produce will enhance hydration, she says.
It is estimated that 20% to 30% of liquid We get what we need from foods such as fruits and vegetables. You can increase hydration by combining certain foods. “Carbohydrates, water, and sodium are key to staying well hydrated,” Barrett said, adding, “Carbohydrates are important for optimizing the absorption of water and sodium in your body.”
watermelon and other melons
Watermelon is not only a summer fruit, but also a fruit with great moisturizing properties. It is made up of 92% water and contains antioxidants and important nutrients. Vitamins A and C, magnesium, dietary fiber, lycopene (Pigments found in red, yellow, and orange fruits and vegetables). Other melons, such as cantaloupe, are also made up of 90% water and are an excellent source of nutrients. Potassium, folic acid, vitamins A, C, etc..
Barrett says one hydrating recipe to try this summer is a cucumber and watermelon salad with lime, mint, and salty feta. As mentioned earlier, sodium and carbohydrates help your body absorb water from fruit. Barrett points out that some sports nutritionists recommend sprinkling watermelon with salt for this reason.
cucumber
Cucumbers are made up of 95% water and contain vitamins and other nutrients. Vitamin K, magnesium, potassium. This refreshing vegetable can easily be added to salads, sandwiches, water, or eaten on its own. Due to its high water content, it is also a low-calorie vegetable, making it an ideal food to add to your diet if you want to lose weight and feel full longer.
squash
Add this versatile vegetable to soups, stir-fries, salads, garnishes, and more. This is what pumpkins are popular in summer Zucchini is a good source of vitamin C, potassium and dietary fiber And 94% is made up of water. The high water and fiber content keeps you feeling full and hydrated for longer.
strawberry
This popular summer fruit is rich in antioxidants, vitamins, and minerals. Vitamin C, manganese, folic acid. It’s an easy fruit to add to smoothies, yogurt, salads, or eat on its own. Strawberries are made up of 91% water, making them the perfect fruit to quench your thirst and satisfy your sweet tooth.
Many seasonal fruits and vegetables can help you stay hydrated.
lettuce and other leafy vegetables
Make salads with lettuce and other vegetables that have a high water content and are rich in vitamins and minerals, such as lettuce, watercress, spinach, and bok choy. Lettuce is made up of 96% water and contains folic acid, dietary fiber, and vitamins K and A. Rich in iron, folic acid, calcium, and vitamins C and A. Watercress, on the other hand, provides 100% of the recommended dietary intake of a healthy food. vitamin Kan essential nutrient for blood clotting and maintaining healthy bones. Contains plenty of bok choy vitamins K and CThis means that no matter how you combine these vegetables, you’re sure to get a nutritious salad.
citrus
I hope you enjoy it orange, grapefruit, lime Eat other citrus fruits. Citrus fruits are made up of about 80% water, making them great for hydration. Also, Vitamin C and dietary fiber Good for supporting the immune system. It’s versatile enough to add to fruit salads, eat on its own, add to water or salads, or use as a marinade for proteins such as chicken or fish.
