The 10 Best Ways to Hydrate That Don't Involve Water
Here in New York, everyone is ecstatic that the weather has finally warmed up. Outdoor cafes are packed, hemlines are rising and if you're not congested from all the pollen, you can smell the sunscreen being slathered on bare shoulders. With so many other wonderful distractions, you may forget about one warm weather must: hydration.
As you ramp up the number and intensity of your workouts this season, it's smart to boost your hydration plan too. Aim for three liters of water daily, which translates to about 12.5 cups. Of course, I'm all for simply drinking tons of water -- it's cheap, calorie-free and should be your go-to beverage all summer long.
But so many people have told me they're drinking as much water as they can and just can't possibly drink another glass. That's fine, because there are plenty of other ways to get hydrated.
Most fruits and veggies have a high percentage of water. Even bananas, which don't seem watery at all, are 74 percent water.
Here are 10 summer favorites that top the hydration chart, plus tasty ways to use them:
Cucumber: 96 percent water
At just 16 calories per cup, cucumbers are super slimming. Dice them up and toss with tomatoes for a classic pairing, or blend them with plain yogurt and fresh dill to make a refreshing soup.
Iceberg lettuce: 96 percent water
Iceberg gets a bad rap because it's not a nutritional powerhouse, but while it may not pack a big punch in terms of minerals and vitamins, it's a star when it comes to water content. Simply core, cut in quarters (just 19 calories!) and serve with a creamy buttermilk-herb dressing for a refreshing wedge salad.
Tomatoes: 94 percent water
The quintessential summer ingredient, tomatoes can thankfully be used in hundreds of ways. My favorite is gazpacho, which is an excellent way to satisfy your thirst and your hunger at the same time. Throw cucumbers, bell peppers and even melon into your gazpacho to make it extra hydrating.
Radishes: 95 percent water
Not many people love radishes. Maybe it's their bite, or perhaps folks just don't know what to do with them, but they should definitely be on your summer menu. At just 19 calories per cup, they are a super low-cal way to add flavor to salads and sandwiches. Radishes also add a pop of color to your crudité platter and provide a nice crunch in fish tacos. Here's a tip: Make radishes extra crunchy by placing them in an ice bath for an hour before serving. Add a little sprinkle of sea salt, and get crunching!
Zucchini: 95 percent water
It's time to break out the spiralizer! Zucchini is wonderful grilled and sautéed, but when you eat it raw it retains all of its hydrating power. Slice zucchini into noodles and top with pesto, use them as a bed for grilled salmon or lightly sauté with onions and garlic for a delicious side. Zucchini is also amazing pickled.
Cabbage: 93 percent water
Crunchy cabbage is a fun addition to salads, wraps and burgers. There's no reason to skip that summer slaw -- just don't add too much mayo. Or try my Rainbow Slaw recipe.
Strawberries: 92 percent water
Everyone's favorite red berry is delicious on its own, and it's also a sweet addition to arugula and spinach salads. Throw strawberries on top of your morning bowl of oatmeal or yogurt, blend them into smoothies and freeze them into ice pops. And hey, why not use them to dress up a good old glass of H2O?
Watermelon: 92 percent water
Sweet, juicy and super refreshing, this pink melon should get heavy rotation in your fridge this summer. Snacking on wedges and cubes is great, and don't forget to try watermelon in savory salads with feta and mint. Pair it with coconut water in smoothies for an extra boost of hydration. And don't throw out the juice when you cut into that melon! Save it and freeze it to make melon ice cubes, which add a pop of flavor and color to sparking water.
Sweet peppers: 92 percent water
These sweet members of the capsicum family make a crunchy and cool addition to a veggie tray. We snack on them nearly nightly before dinner. Cut them into thin strips and load them into wraps, sauté them and serve over burgers, throw them onto pizza or stuff them and bake them.
Cantaloupe: 90 percent water
Your grandmother probably served you cantaloupe topped with cottage cheese at some point. She was onto something -- that pairing is an amazing combo of protein, potassium and water -- perfect for keeping muscles strong and cramp-free. I love cantaloupe mixed with other summer fruit, and it's really excellent in smoothies. Also try it on a charcuterie plate, as it's an excellent foil to salty meats, cheeses and olives. Make sure to rinse the rind before slicing into any melon.
Focusing on getting more of these fruits and vegetables during the summer is a smart move. Not only will you stave off the risk of suffering from muscle cramps and dizziness, but by staying hydrated, you'll keep your skin glowing all summer long. Here's to a happy, healthy, hydrated summer!
Frances Largeman-Roth, RD, is a best-selling author and nationally recognized health expert, and the former Food and Nutrition Director at Health magazine for nearly eight years. Prior to that, she was part of the editorial team at the Discovery Health Channel and was managing editor at FoodFit.com. Frances is the author of Feed the Belly: The Pregnant Mom's Healthy Eating Guide and co-author of the best-selling The CarbLovers Diet and The CarbLovers Diet Cookbook. Her cookbook, Eating in Color: Delicious, Healthy Recipes for You and Your Family will be published in January 2014. Frances earned her undergraduate degree from Cornell University and completed her dietetic internship at Columbia University in New York.
