Don't just rely on drinking your water for hydration levels
Even with the best of intentions, and a large bottle of Evian sat smugly on your desk, it can be hard to keep to the well known “2 litre a day” mantra that forms an important part of our health regimes. Do you ever just forget to drink, or rely on tea and coffee to keep hydrated throughout the day? Is it perhaps not until a real thirst kicks in at the end of the afternoon that you even consider a glass of water? The problem with this is that our thirst sensation doesn't actually occur until we are 1- 2% dehydrated, and by this time it may already be having a negative impact on how our bodies and brains perform.
Common symptoms of dehydration include dizziness, headaches and fatigue. Further to this, research suggests that even mild dehydration (defined as an approximately 1.5 % loss in normal water volume in the body) can have a significant impact on mood, energy levels and cognitive function. Chronic dehydration can result in digestive problems such as constipation, as our bodies need water to both produce the digestive juices to aid digestion, and to keep things flowing through the gastrointestinal tract. If water intake is insufficient, the body will compensate by holding onto water in its cells, which can also lead to the bloating associated with water retention.
Whilst drinking pure, unfiltered water is unquestionably important for good health, hydration is not just about the water we drink. There are a number of fresh fruit and vegetables with a high water content, and incorporating these “juicy” foods into our diets can help ensure that we stay well hydrated. Quench your thirst with the following fruit and vegetables to eat your water, and get the added boost of vitamins and phytonutrients at the same time-
Cucumber – cucumbers are composed almost entirely of water, and form the perfect base for juices and smoothies. Chopped cucumber snacks are also a fantastic to-go snack, delicious dipped in hummus! They are rich in vitamins A, C and folic acid.
Watermelon- as their name suggests, watermelons are high in water, around 92%. Deliciously refreshing, watermelon combines perfectly with feta and mint in a summer salad. It is also a good source of fibre, potassium and the antioxidant lycopene.
Tomatoes – ripe tomatoes consist of around 94% water, and this is one of the reasons why a bloody Mary makes such a good morning-after drink! Great raw in salads, they also take on a delicious sweetness when cooked and can provide the basis of many popular dishes. Tomatoes are nutritional powerhouses bursting with vitamin C, potassium, vitamin A and the antioxidants lycopene and zeaxanthin.
Iceberg lettuce- often shunned in favour of the more nutrient-rich (and trendy) greens such as kale, spinach and watercress, when it comes to water content iceberg lettuce comes top of the leaves! It may have gone out of fashion in the 1990s, but you can boost your water content by incorporating some of this crunchy lettuce into your salads.
Radishes- these little veggies often get overlooked, but in addition to their high water content they also provide a good source of both vitamin C and fibre. Sliced finely, they give a peppery punch to salads and salsas, and are also delicious pickled.
Join Dr Hilary Jones on Wednesday 25th June for a Q&A where he will be answering all your questions staying healthy this Summer. http://nutritionexpert.healthspan.co.uk/june-live-qanda