Hydration is always a “hot” topic in the summertime – it is an essential element to staying well and at being at our best, whatever the season. Here are some tips and hacks to ensure you and yours are hydrated and happy!
Why is it essential? Every cell in the body, all our tissues and organs, and most of our functions, like blood pumping, breathing, moving and sweating – all require water. In fact, our body is 50 – 70% water. Water also supports brain function, skin health, and waste removal – all critical body systems are impacted by hydration.
To ensure we can maintain those systems, our body can extract water from many foods – humans get about 20% of their water intake from foods, including produce, proteins, and dairy. See the chart below for some high-water content produce – all of their energy and antioxidant benefits and water to support absorption – win win!
Each age and stage of life has a recommended range for the types and quantities of beverages that can support healthy hydration. You can find information about children’s needs here: Choose Water for Healthy Hydration – HealthyChildren.org. Keeping water handy and encouraging them to sip frequently will help them stay hydrated and build a good habit for health. Older adults may be at risk for dehydration and not realize it – lower activity or reduced awareness of thirst can set up a domino effect that can impact balance, memory, and chronic health issues. Learn about the signs, symptoms, and treatments for dehydration at the National Library of Medicine resource page: https://medlineplus.gov/dehydration.html.
Enjoy more of these great produce picks as part of your hydration plan – many are in season right now!
High Water Content Fruits
Watermelon and strawberries contain about 92 percent water per volume. Other fruits with high water content include grapefruit with 91 percent, cantaloupe with 90 percent and peaches with 88 percent water. Fruits containing 87 percent water by weight include pineapple, cranberries, orange and raspberries. Apricots hold 86 percent water, while blueberries and plums contain 85 percent water. The water content for apples and pears is 84 percent. Cherries and grapes contain an average of 81 percent water.
High Water Content Vegetables
On top of the vegetables list are cucumber and lettuce, consisting of 96 percent water. Zucchini, radish and celery are comprised of 95 percent water. Ninety-four percent of tomato’s weight is water, and green cabbage is 93 percent water. Vegetables that contain 92 percent water include cauliflower, eggplant, red cabbage, peppers and spinach. Broccoli is 91 percent water by weight. Additional healthy hydrating foods include carrots with 87 percent water and green peas and white potatoes with 79 percent water.
New Items: BODYARMOR 20oz, 6 Packs
Well we thought we knew everything about BODYARMOR Sports Drink until this month when they dropped a brand new 6 pack 20oz package into our stores!
In case you are new to the BODYARMOR brand, they have a wide variety of Sports Drink flavors including the new in 2023 (and on the shelf at Price Chopper) Cherry Lime, Strawberry Banana Lyte, and Dragonfruit Berry Lyte. This new 6 pack 20oz package comes in the best 5 flavors that they produce. Strawberry Banana, Orange Mango, Fruit Punch, Strawberry Grape, and Peach Mango Lyte.
BODYARMOR prides itself on being the best sports drink in the category because you rehydrate with potassium from coconut water instead of salt. They have had an impressive list of athletes that support the brand and they continue to move into the entertainment world with recent partnerships with Carrie Underwood and Jennifer Lopez.
The 20oz 6 pack delivers in the category of “I didn’t know I needed this product until I picked it up.” The 16oz single serve is my go to and the 12oz 8 pack has been great for my kids, but when I picked up the 6 bottles of 20oz for less than $1 a bottle plus having those extra few ounces really hit the spot. Keep the Peach Mango Lyte 6 packs full please 😊.
BODYARMOR Sports Drink delivers hard-working hydration with potassium-packed electrolytes, antioxidants and no artificial sweeteners, flavors, or dyes. Look for the brand in the Sports Drink aisle.
Happy Hydrating with 2Natural Blends!
Ellie Wilson, MS, RDN Senior Nutritionist
Water is essential – we cannot live without it. Our bodies feel and function best when well-hydrated, and water is the top pick to meet that need. We also need water to support good performance in sports or any physical activity. But, we struggle to stay hydrated – busy and distracted, whether working or playing – dehydration sneaks up on us, and is not easy to detect. Have you ever felt fatigued mid-afternoon even though you rested well the night before? Dehydration is often the culprit. Children are particularly vulnerable – and younger ones often uncooperative with parent efforts. Adding fruit can inspire better water intake. Cutting fruit up, finding a container that keeps the fruit in and lets the water out, making it easy to grab and go – those were tougher problems to solve, until a mom from upstate New York put it all together. Denise Wist tapped into a natural spring in her small town of Morris; invented a special recyclable bottle; and infused the spring water with cut fruit. Now a woman-owned business, 2Natural Blends infused spring waters deliver a fresh take on healthy beverages. Busy moms, anyone looking for hydration options that are calorie-free or no added sugar will love exploring flavors like lemon-cucumber and pineapple-mango. Simple water, with a twist! We love supporting exciting, Northeast-based food business and we are happy to be the first retailer to share these fun refreshers! When it’s made or grown here, we get it here. Learn more at http://2naturalblends.com/, and if you’re in the Oneonta area, sample each of 2Natural’s unique blends at our Oneonta store, every Saturday in April from 11am-2pm!