13 Hydrating Foods to Eat to Boost Your Water Intake
Your body requires H2O to perform at its peak, and 60% of the body’s total volume is made up of water. Everything from digestion and body temperature to your energy levels and your appetite is affected if you don’t get enough. Not to mention the health of your skin and nails is dependent on water as well. Plus, our bodies constantly emit water through breathing, sweating and urination. So it’s vital that we replenish our body’s water supply throughout the day. But does that old rule of thumb to aim for eight 8-ounce glasses of water per day really stand the test of time? Not exactly. Those 64 ounces are a solid place to start in terms of what you drink, but this varies a bit based on your body size and gender. The National Academies of Medicine recommends 15 ½ cups (125 ounces) of fluids for men and 11 ½ cups (91 ounces) of fluids a day for women. That’s “fluids,” though, not just water. So tea, sparkling water and even the hydrating foods below can help you hit your mark. Think of those eight glasses as a starting point, then build from there to ward off dehydration with these water-rich foods. 13 Hydrating Foods to Add to Your Menu About 80% of the average American’s daily water intake usually comes from beverages, while the other 20% or so comes from foods, reports the Academy of Nutrition and Dietetics. Here are some of the most hydrating foods on the planet, plus a healthy recipe idea to put each to delicious use. Bonus: Since these hydrating foods include such a high volume of water, they’re all naturally satiating. Another benefit to water. RELATED: 7 Healthy Ways to Hydrate Without Drinking Water 1. Cucumber Water content: 96% In addition to being wildly low in calories (30 calories per medium cucumber) and one of the very best hydrating foods, cucumbers are also a good source of potassium, magnesium, fiber, vitamin K and vitamin A. For all these reasons and more, research suggests that this salad star and dip vehicle can offer anti-aging and anti-wrinkling benefits. Try this hydrating recipe: Cucumber Salad with Chickpea, Tomato and Broccoli Rabe 2. Iceberg Lettuce Water content: 96% Yes, iceberg does have nutritional value! And it’s a super-hydrating food, too. Beyond helping with overall hydration, iceberg lettuce has fiber, potassium, zinc, vitamin A and vitamin K, all while being very low in carbs and calories (10 calories for ⅙ of a medium head of lettuce). Try this hydrating recipe: Roasted Chicken Lettuce Wrap (with Iceberg Cups) 3. Celery Water content: 95% Speaking of low-calorie and under-appreciated vegetables, it’s time for celery to get its moment in the spotlight—beyond celery juice. (That’s fine, by the way, but it does strip off some of the fiber and won’t deliver on all of the health claims social media influencers might lead you to believe.) Celery is low in calories (15 for 2 medium stalks) yet high in vitamin K, vitamin A, folate and potassium. Try this hydrating recipe: Celery and Tomato Gazpacho 4. Tomatoes Water content: 95% One of the most versatile fruits on the planet—try them in salsas, soups, salads, roasted, grilled and beyond—this hydrating food is rich in fiber, folate, potassium, vitamin C, vitamin K and cell-protective lycopene. In fact, tomatoes are the main source of dietary lycopene for Americans. Each medium tomato has about 25 calories. Try this hydrating recipe: Cherry Tomato Salad with Feta RELATED: 13 Foods a Nutritionist Always Has in the Fridge 5. Romaine Lettuce Water content: 93% Closely trailing behind iceberg in the lettuce race for most hydrating salad base, romaine wins for providing more nutritional benefits. In general, the darker the green, the more vitamins the leaves pack in. With just 15 calories per 1 ½ cups of shredded romaine, this vegetable delivers a lot of bang (water, fiber, vitamin C, vitamin K, folate and vitamin A) for your calorie buck. Try this hydrating recipe: Romaine Goat Cheese Hazelnut Salad 6. Zucchini Water content: 93% Ideal for stuffing, as a spaghetti substitute (zoodles for the win!), in soups, stir fries and more, each medium zucchini has just 40 calories plus a healthy dose of fiber, manganese, potassium, magnesium, vitamin A, vitamin C and vitamin K. Two of zucchini’s starring antioxidants, lutein and zeaxanthin, may help protect you from environmental free radicals that can damage the body’s DNA. Try this hydrating recipe: Zucchini Noodles with Roasted Halibut 7. Cauliflower Water content: 92% If cauliflower can be steak and pizza crust, we don’t have to extoll its virtues. But you can—and should—eat more of this hydrating food. Cauliflower has just 25 calories for ⅙ of a medium head, along with vitamin C, vitamin K and other key essential nutrients that may help reduce risk for cancer and lower total cholesterol. Try this hydrating recipe: Buffalo Cauliflower Bites 8. Bell Peppers Water content: 92% Take your pepper and stuff it! Or saute, stir-fry, scoop it into dips … you get the point. Just eat them early and often, as this hydrating food (25 calories per medium pepper) is remarkably nutritious. Rich in fiber, B vitamins, potassium, carotenoids and even more vitamin C than citrus fruits, peppers can help support a healthy immune system, strong bones and iron absorption. Try this hydrating recipe: Quinoa Stuffed Pepper 9. Cabbage Water content: 92% While you might stroll on by the cabbage stand at the farmers market or grocery store, or perhaps save it for coleslaw season only, it’s time to make this hydrating food a regular part of your diet. You can roast it, stuff it, shred it or sneak it into casseroles. It’s also a great substitute for any other leafy green, if you like. This cruciferous vegetable has just 25 calories for 1/12 of a medium head, and it offers a good amount of fiber, folate, vitamin C, vitamin K and compounds called glucosinolates, which may help protect against certain types of cancer. Try this
How Your Lymphatic System Can Help You Lose Weight
By: Lauren Roxburgh The lymphatic system is truly a forgotten hero in our amazing bodies. By getting to know your lymph system you can help eliminate cellulite and jumpstart your weight loss goals! Basically, it’s the garbage disposal of our bodies, it’s responsible for filtering our system and eliminating toxins which is incredibly important for immunity, optimal health and even weight loss. We are exposed to thousands of toxins daily from household cleaning products, beauty products, processed foods, plastics, chemically based foods and other environmental toxins. Efficient functioning of the lymph system is essential to eliminate these excess wastes in our modern day bodies and help the body function optimally. Stress, sitting too much, lack of activity, injuries and poor posture also contribute to a sluggish lymphatic system. The lymph system is found under the skin throughout the entire body and support circulation, immunity and help the body flush of toxins. The lymph has to move against gravity since we are upright and that is what makes this system become congested and make you feel sluggish and carry excess weight. Since toxicity can play a huge roll in premature aging, losing or keeping excess weight off, this system must be addressed when we are seeking optimal health. Here are a few amazing ways to reboot your lymphatic system to get glowing and feel lighter and brighter. Foam Rolling: Rolling helps smooth away congestion, inflammation, flush out the lymphatic system, increase immunity, stimulate blood circulation, “wring out” and hydrate the connective tissue and revitalize your whole being. I always say it’s like an internal juice cleanse of your connective tissue! Inversions: Getting your hips above your heart is an amazing way to help improve your lymphatic system. By using gravity to drain stagnant fluid, inversions help bring blood and lymph from your feet and legs up to your kidneys to drain excess fluid, toxins, and stagnant energy. Brisk Walking: When walking your legs act as a natural pump that helps move the lymph fluid through the body. Plus, the deep breathing creates pressure and expansion that helps aid the lymphatic fluid. The more transverse rotation you have while walking, the better your lymph system can flush the upper body, arms, neck and shoulders. Rebounding: For me the combo of rolling and rebounding is the key to getting the best results. I use the Bellicon in conjunction with foam rolling each day for a transformative combination. Start with the roller for a few minutes to smooth out the density, congestion, and inflammation and then finish with 5-10 minutes bouncing on the rebounder for a fully restorative, stress busting, cellulite reducing and detoxifying workout. I have my Bellicon set up in my backyard for maximum results, breathing fresh air and soaking up a bit of vitamin D. BOUNCE #1 The Health Bounce: Move up and down without actually jumping for 1-2 minutes to warm up your muscles, joints, lymphatic system, and organs. BOUNCE #2 The Toning Bounce: Jump as high as you can, which helps improve balance, strengthens your primary and intrinsic muscles throughout your entire body, and also jumpstarts your lymph garbage disposal. Do this for 1-2 minutes. BOUNCE #3 The Cardio Bounce Combo: This includes Jumping Jacks, running in place, the ski bunny twist, bouncing on one leg at a time, dancing, and any other ways you can think of. Doing these with some high intensity will help you sweat out the toxins. Do this for 10 minutes. Dry Brushing: Dry brushing has been around since ancient times, though it’s been surging in popularity lately as many supermodels claim it as their beauty secret weapon. The idea is to get the circulation going, effectively “tightening” the skin by stimulating it with a vigorous rub, using either a brush or dry brushing gloves before a bath or shower. Always brush towards your heart and rub each limb and your torso for about 30 seconds. I find it invigorates me in the morning—and is almost as essential as that first cup of coffee. It also helps exfoliate any dry or damaged skin. Mineral Bath: This is another ancient technique that’s just as relevant today. I recommend adding Magnesium flakes to your bath for two reasons. First it helps draw out toxins and impurities, and secondly it helps re-mineralize your skin (many of us are magnesium deficient as our Western diet and farming techniques often don’t provide the minerals we need). Rosemary essential oil and lemongrass are also great things to add as they boost the lymphatic system. Other benefits of a warm bath include easing sore muscles and helping you relax and sleep. About Lauren: Lauren Roxburgh is an international best-selling author of ‘Taller, Slimmer, Younger – 21 Days to a Foam Roller Physique’, and creator of the Lo Rox Aligned Rollers and the Aligned Life video series. Certified in the fields of Structural Integration, classical Pilates, nutrition and pre/post-natal yoga, Lauren is a body alignment, fascia and movement healer, and has been fortunate enough to work with some of the world’s top athletes and celebrities. She is the go-to writer and expert on all things fascia, alignment and foam rolling and regularly works with some of the country’s top orthopedic surgeons.
