As the weather warms up over summer, your body’s need for water increases. To keep your body functioning normally and to prevent dehydration, you need a constant supply of water throughout the day. Fresh water is the best drink to quench your thirst and hydrate your body and it doesn’t contain any kilojoules.
But did you know that foods can also supply some of your daily water needs? Most foods, even those that look hard and dry, contain water. The body can get approximately 20 per cent of its total water requirements from solid foods alone. The digestion process also produces water as a by-product and can provide around 10 per cent of the body’s water requirements. The rest must come from liquids.
Top 20 Hydrating Foods:
| Food | Water Content |
| Cucumber | 96 %. eg. 1 cup of sliced cucumbercontains 100 ml water. |
| Iceberg lettuce | 96 % |
| Celery | 96 % |
| Radishes | 95 % |
| Zucchini | 95 %. eg. 1 cup of cooked zucchinicontains 211 ml water. |
| Tomatoes | 95 % |
| Watermelon | 95 % |
| Capsicum | 94 % |
| Strawberries | 92 % |
| Cauliflower | 92 % |
| Spinach | 91 % |
| Broccoli | 90 % |
| Grapefruit | 90 %. eg. Half a grapefruitcontains 151 ml water. |
| Cantaloupe | 90 % |
| Peach | 88 % |
| Carrots | 87 % |
| Pineapple | 87 %. eg. 1 cup of fresh pineapplecontains 142 ml water. |
| Orange | 87 %. eg. 1 large orangecontains 160 ml water. |
| Apple | 85 %. eg. 1 large applecontains 191 ml water. |
| Banana | 74 % |
Top 5 Hydrating Drinks:
- Water – Drink water close to room temperature so your body doesn’t have to expend energy stabilizing it to your body’s temperature. Drink it cooler if it entices you to drink more! If you want to add flavour, throw in a slice of lemon or lime (vitamin C) or add home-made watermelon cubes.
- Coconut Water – For centuries, people in Southeast Asian and Pacific Island countries have been drinking the water from young coconuts for hydration. Coconut water contains vitamins, minerals and electrolytes that perfectly replenish the body after a long day in the sun.
- Tomato Juice – Another way to get lycopene is through raw tomato juice, which mixes easily with other juices.
- Watermelon Juice – Throw some watermelon in a blender and you have juice in seconds. Mix in a little lime juice and you’ll think you’re drinking a soft-drink.
- Green Tea – Turn your glass of water into a cup of green tea for the antioxidant EGCG, which supports the metabolism.
The Australian Dietary Guidelines recommend that all Australians drink plenty of water and limit their intake of drinks containing added sugar, including sugar-sweetened soft drinks and cordials, fruit drinks, vitamin-style waters, flavoured mineral waters, energy and sports drinks. Sports drinks which contain electrolytes have been shown to have benefits only when you exercise for more than one hour.
Milk is approximately 87% water, so it is a good source of water in the diet. Fruit juice is preferable to soft-drink but fresh fruit is best because it has more fibre and nutrients, and less sugar. Try not to drink more than a cup of fruit or vegetable juice in a day to avoid those extra kilojoules. Also, fruit juice can be detrimental to your oral health.
A moderate amount of tea or coffee (3 – 4 cups or less daily) is acceptable according to the Australian Dietary Guidelines. It does count towards your water intake even though it contains caffeine. Remember, any added sugar means added kilojoules. If drinking tea and coffee is part of your daily routine, it is an important source of fluid – especially for older people. Since your ability to recognize your thirst worsens as you age, the sooner you start making regular fluid intake a part of your routine, the better!
Water is the best hydrator – so simple, cheap and without any added kilojoules. Choosing to use a home water filter gives you maximum value from your water for your body by protecting against micro-organisms and other residual chemicals like chlorine and aluminium sulfate. Filtering water also improves taste and odour. The Australian Drinking Water Guidelines specify “the safe, tolerable levels” of chemicals used during water treatment. The water suppliers then must ensure that any chemicals that may remain in the water when it reaches the consumer, do not exceed these levels. Are you willing to risk any level of residual chemicals in the water you drink and cook with? Filtering your water does give you peace of mind.
Alcohol dehydrates you. So that cold beer on a hot day does little to replenish your fluids. Try diluting your drinks with non-alcoholic mixes, or alternate alcoholic beverages with glasses of water to stay hydrated.
Drinking too little fluid can lead to dehydration, especially during summer. In the short-term this may cause physical and mental tiredness. In the long-term, low fluid intake can increase the risk of developing kidney stones. Scientific studies also indicate that plenty of fluid can help protect against cancer of the urinary tract – in the bladder, prostate and kidney.
Symptoms of dehydration
- thirst
- headaches
- lethargy
- mood changes and slow responses
- dry nasal passages
- dry or cracked lips
- dark-coloured urine
- weakness
- tiredness
- confusion and hallucinations.
Frequency of urination is another indicator. Healthy individuals should be able to urinate at least four times a day.
This summer, be sure to drink plenty of pure, fresh water and consider investing in a home water filter to maximise the benefits of your water intake. Avoid sugary drinks, drink other fluids in moderation and remember all those healthy, hydrating foods that can contribute to your daily water requirements.
At Aeon Water Filters, we have a wide range of water filter solutions to suit your needs and budget. Refer to our website for more information www.https://aeonwaterfilters.com.au/ or call us on 9585 8861.