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LMQC Nutritionist blogger, Jeni Tackett, tells you how you can beat the heat and improve your hydration by eating fruits and vegetables that help increase your water intake.

by Nutritionist Blogger, Jeni Tackett, RD, LD

During our hottest months of the year, increased water intake is important for everyone. Did you know that fluid intake can increase on your plate not just in your glass? Adding water-rich foods to your diet will help you stay hydrated.

Increasing your water intake by eating smart

Eating the right fruits and veggies can improve your level of hydration during the summer.

Here are three benefits to increasing your water intake from foods:

Hydration: Eating more fruits, vegetables, and grains made with water (oatmeal, pasta, rice) helps to hydrate your body. If you eat 1 cup of cooked oatmeal in the morning, you are consuming 1 cup of water from your bowl. I like to make oatmeal with ½ a banana (75% water) and a handful of blueberries (85% water) for even more hydration.

Micronutrients: Eating more fruits, vegetables, and grains provides you with micronutrients. Fruits and vegetables are excellent sources of vitamin C and vitamin A. Grains like oatmeal are a good source of B vitamins and magnesium. Fruits, vegetables, and whole grains are also good sources of fiber. Focusing on water rich foods will also provide you with important nutrients for heart health and cancer prevention.

Weight loss: Water rich foods are nutrient dense and low calorie. For example, if you eat an apple (85% water and 80 calories) vs. 1 oz of potato chips (3% water and 152 calories) you are filled up with water and less calories.

Chosing the right foods

Here are the fruits and vegetables with the highest percentages of water:

What fruits contain the most water?

1. Watermelon – 91%
2. Strawberries – 91%
3. Grapefruit – 91%
4. Cantaloupe – 90%
5. Peaches – 89%
6. Pears – 88%
7. Blackberries – 88%
8. Papaya – 88%
9. Nectarines – 88%
10. Plums – 87%

Oatmeal isn’t just for cold weather anymore. Find out why it might be just what you need to start off a hot summer day.

What vegetables contain the most water?

1. Lettuce – 96%
2. Celery – 95%
3. Bok Choy – 95%
4. Radishes – 95%
5. Cucumber – 95%
6. Zucchini – 95%
7. Watercress – 95%
8. Tomatoes – 95%
9. Green bell pepper – 95%
10. Asparagus – 93%

Take hydration to the next level

Carrying a large water bottle around and sipping on water throughout the day is one part of hydrating.

Take hydration to the next level by eating more fruits, vegetables, and grains provides even more health benefits.

by Nutritionist Blogger, Jeni Tackett, RD, LD

During our hottest months of the year, increased water intake is important for everyone. Did you know that fluid intake can increase on your plate not just in your glass? Adding water-rich foods to your diet will help you stay hydrated.

Eating the right fruits and veggies can improve your level of hydration during the summer.

Increasing your water intake by eating smart

Here are three benefits to increasing your water intake from foods:

Hydration: Eating more fruits, vegetables, and grains made with water (oatmeal, pasta, rice) helps to hydrate your body. If you eat 1 cup of cooked oatmeal in the morning, you are consuming 1 cup of water from your bowl. I like to make oatmeal with ½ a banana (75% water) and a handful of blueberries (85% water) for even more hydration.

Micronutrients: Eating more fruits, vegetables, and grains provides you with micronutrients. Fruits and vegetables are excellent sources of vitamin C and vitamin A. Grains like oatmeal are a good source of B vitamins and magnesium. Fruits, vegetables, and whole grains are also good sources of fiber. Focusing on water rich foods will also provide you with important nutrients for heart health and cancer prevention.

Weight loss: Water rich foods are nutrient dense and low calorie. For example, if you eat an apple (85% water and 80 calories) vs. 1 oz of potato chips (3% water and 152 calories) you are filled up with water and less calories.

Chosing the right foods

Here are the fruits and vegetables with the highest percentages of water:

What fruits contain the most water?

1. Watermelon – 91%
2. Strawberries – 91%
3. Grapefruit – 91%
4. Cantaloupe – 90%
5. Peaches – 89%
6. Pears – 88%
7. Blackberries – 88%
8. Papaya – 88%
9. Nectarines – 88%
10. Plums – 87%

Oatmeal isn’t just for cold weather anymore. Find out why it might be just what you need to start off a hot summer day.

What vegetables contain the most water?

1. Lettuce – 96%
2. Celery – 95%
3. Bok Choy – 95%
4. Radishes – 95%
5. Cucumber – 95%
6. Zucchini – 95%
7. Watercress – 95%
8. Tomatoes – 95%
9. Green bell pepper – 95%
10. Asparagus – 93%

Take hydration to the next level

Carrying a large water bottle around and sipping on water throughout the day is one part of hydrating.

Take hydration to the next level by eating more fruits, vegetables, and grains provides even more health benefits.

Jeni Tackett

Jeni Tackett

Nutritionist Blogger

Jeni is a registered and licensed dietitian for Rock Valley Health. Jeni counsels her clients on weight loss and nutrition.