Eat Some Water

Drink 8 glasses of water per day!

I am sure you’ve heard that recommendation before. While needs vary from person to person (based on a myriad of factors, such as: your age, size, activity level and the climate you live in), 8 cups of fluids per day is a good general goal for most women. But you don’t need to get all of your fluids from drinking alone! You can incorporate water-rich foods to boost your intake.

And, are you ready for even more good news?

The foods that are highest in water are also some of the healthiest foods for you! So, you are getting multiple benefits.  On the top of the list are: watermelon, grapefruit, cantaloupe, strawberries, cucumbers, lettuce, tomatoes, zucchini, cauliflower, cabbage, radish, celery, eggplant, peppers, spinach and broccoli. These fruits and vegetables are all at least 90% water!

For the water content range of a variety of foods, check out this cool table:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/table/T1/

If you need even more convincing to add high water foods to your diet, how about this…

Eating foods that have a high-water content, like many fruits and vegetables, can help you lose weight!  How? These foods fill you up without a lot of calories AND they are full of nutrients. Research shows that people tend to eat about the same amount of food from day-to-day. So, if you start swapping out high calorie foods with high water (lower calorie) foods, you can boost your water intake – while regulating or losing weight.
Try these tips:

  • Trade the bread basket for crudité (veggie platter)
  • Snack on carrots and celery in place of pretzels or chips
  • Start your meal with a healthy soup or salad
  1.  Here is a great table with more specific recommendations for water intake:
    http://www.waterandhealth.org/wp-content/themes/waterandhealth/pdf/daily_fluid_intake_recommendations.pdf
  2. For more information on the science behind hydration and the water
    recommendations, check out this article:
    “Water: How much should you drink every day?”
    http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Jen Kim, RDN

About Jen Kim, RDN

Jennifer is a Registered Dietitian Nutritionist (RDN). She completed her Bachelor's of Science degree at the University of Illinois, and holds a Master's Degree in Business Administration (MBA) from San Diego State University. Jennifer also has a Certification in Adult Weight Management. She has worked in hospitals as a Clinical Dietitian, done obesity research and worked as a Corporate Dietitian for a national weight loss company. Jennifer is passionate about helping people live healthier lives. She believes in a balanced approach to nutrition - where all foods can fit - centered around a natural, plant-based diet. Jen lives in San Diego with her husband and two boys - where she enjoys playing soccer and tennis, hiking, playing on the beach, playing board games and shooting pool.