National Nutrition Week 2023: Hydration Beyond Water- Food Items That Keep You Hydrated

Water is the medium of all cell fluids, including digestive juices, lymph, blood, urine, perspiration and all the physiochemical reactions.

Food Items Apart From Water That Keep You Hydrated

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Good hydration is critical to health and keeps our bodies performing at their best, not only in terms of all the processes that go on but also keeping our levels of concentration up. The absence of water affects us more quickly than the absence of any other nutrient. Meeting our need for a continuous supply of water and maintaining the body water in different compartments are major nutritional and physiologic tasks.

Water is the medium of all cell fluids, including digestive juices, lymph, blood, urine, and perspiration. All the physiochemical reactions that occur in the cells of the body take place in the precisely regulated environment of the body fluids.

In this regard, Dietician Umang Malhotra said, "Adults require 35ml/kg of water. While water is your best friend, there are plenty of tasty foods that can also keep you well-hydrated."

He further went on to list down the water content in other food items:

• Fruits contain 85-90% water, and some even more.
• Watermelons are loaded with 92-94% of water.
• Oranges are rich in vitamin C with 89% of water content.
• Coconut water contains 94% water.
• Water content in cucumbers is 95%.
• Water content in milk is 87%.

"When it comes to hydration, variety is key, these hydrating Indian foods add a tasty twist to your efforts. Thus, refreshing from within with every sip," he further added.

In addition to him, Suvidhi Jain who is a Lifestyle, Exercise and Nutrition Coach & Founder of LEAN by Suvidhi shared the other nutrient contained in the above food items apart from water.

• Coconut Water: This tropical delight not only quenches your thirst but also replenishes electrolytes lost through sweat. Packed with potassium and magnesium, it helps maintain muscle function and prevent cramps.
• Salted Fresh Lime: Zesty and tangy, salted lime water provides a quick dose of electrolytes and minerals. The salt helps retain fluids and balance sodium levels, while vitamin C supports your immune system.
• Watery Fruits and Vegetables: These hydrating heroes are like nature's water bottles. Their high water content helps keep you cool and hydrated, while also providing essential vitamins and antioxidants to fuel your body.
• Veggie Juices: Fresh vegetable juices are a nutritious way to hydrate. They're low in calories and packed with vitamins, minerals, and antioxidants. Carrot, beet, and spinach juices are particularly hydrating and nourishing.
• Chaas (Buttermilk): This traditional Indian drink is a probiotic powerhouse. It aids digestion, provides a cooling effect, and replenishes electrolytes. The addition of spices like cumin and mint enhances its flavor and potential health benefits.

Lastly, Dr. Vishal Sehgal, President, Portea Medical shared how older individuals can stay hydrated saying, "For older individuals, who often struggle with staying hydrated, opting for hydrating soups and fruits like berries and peaches can be beneficial."

"For picky eaters like children, effective strategies like fruit skewers and smoothies provide appealing alternatives. With the changing seasons, our hydration needs shift too. During humid monsoons, litchis and peaches can help restore balance. While water remains crucial, hydrating foods also contribute essential nutrients. By embracing these options, you can maintain optimal hydration and well-being," he further added.