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.
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! Written by Jane Golub Director In-Store Marketing Programs September 17, 2017
PACT CRANBERRY INFUSED WATERThe lazy hazy days of summer are coming to a close. Life’s about to get hectic again, but some things can remain uncomplicated. Like quenching your thirst. Pact Cranberry Infused Water from Ocean Spray is a simple (and tasty) way to stay hydrated this fall. Forget plain old water. Pact Water contains less than 1 gram of sugar per 16 oz. bottle and is infused with proanthocyanidins, or PACS, the powerful elements found in cranberries that cleanse and purify the body. Just toss a bottle in your bag and sip it post yoga class, on your way to the Farmer’s Market or between meetings. How easy is that? Find Pact Cranberry Infused Water in the Water aisle. Written by Jane Golub Director In-Store Marketing Programs August 20, 2017
BRITA LONGLAST FILTERThe #1 reason people choose to drink water is to live a healthier lifestyle. New Brita LongLast Filter is a Pour Through Filter that last three times longer than any other filters and reduces Lead. The Brita LongLast Filter lasts 120 Gallons. It lasts three times as long as current Pour though filters, so consumers have to replace the filter less frequently. The Brita LongLast Filter has enhanced containment removal – it filters Lead, Chlorine, Cadmium and more. The Brita LongLast Filter fits into all Brita pitchers. Look for Brita Longlast Filter in the Bottled Water aisle. Written by Sara Rockman, Marketing Intern One way to stay cool and hydrated in the summer heat? Infused water. Infused water is a great way to drink the recommend eight 8 oz. glasses a day, but without it being boring. Infused water is simply water flavored by fresh fruit, with the occasional herb or two thrown in. The fruit can either be put directly into the water or there are special bottles and pitchers made specifically for infusing. (These are nice because they help so you don’t accidentally drink a seed or unexpected chunk of fruit.) I usually like to make my infused water the night before so more flavor is absorbed (I also recommend this if you are a chronic user of the snooze button like myself, so you don’t have to rush in the morning), but for a more subtle taste it can be made the day you plan to drink it. If making it the day of, let the water sit for about 10 minutes either with ice or in the fridge before you drink it so the flavors have a chance to be absorbed. This step should also be taken if you are refilling your water bottle throughout the day. Towards the end of the day, there won’t be a very strong flavor, but the subtle flavor is still very refreshing! As for what to put into your infused water, it’s pretty much open to what you like. I go from lemon and lime one day, to strawberry-kiwi, to mixed berry, whatever suits my mood (or more truthfully, whatever is in my fridge). One of my favorite infused water recipe is a strawberry-cucumber water, with basil. (I know it sounds like a really weird mix, but it’s very refreshing)! When choosing ingredients for your infused water pick fruits loaded with vitamins and antioxidants to help boost your metabolism and immune system. Plus, drinking lots of water whether infused or not is good for your skin and promotes weight loss! As an all-natural option, it keeps you both hydrated and healthy by cutting out unnecessary sugars and additives. Pinterest is a great place to find inspiration for different recipes. Submit your favorite infused water recipe in the comments and it could be featured on our Instagram and Pinterest!