The Best Fruits and Vegetables To Keep You Hydrated (Plus 5 Awesome Juice Recipes!)

Farnoosh’s note: this blog post is courtesy of our wonderful friend Larissa Galenes, from Vegetarian Zen!

The importance of keeping your body hydrated can’t be understated.  60 to 65 percent of the human body is water.  Less than that percentage, and things just don’t work right.  Become too dehydrated and your body will begin to shut down.

Electrolytes like sodium and potassium require water in order to maintain proper muscle and nerve function.  The kidneys require water in order to process and transport waste out of the body.  Water is also essential for regulating metabolism, body temperature, and blood pressure.

Basically then, skimp on the water and you run the risk of becoming a crampy, addle-brained, overheated toxic wasteland.  And nobody wants that!

For ages, the conventional wisdom regarding water intake was the 8-by-8 rule.  Everyone should drink eight 8-ounce glasses of water a day.  Of course the more you lose (through sweat, vomiting, diarrhea, etc) the more you should drink.

More contemporary advice, however, suggests that total fluid intake is what’s important.

Unless you’re drinking gasoline (!), all of the liquids you consume will contain some water.  So if it’s the amount of total fluid that’s important rather than the amount of plain old water, then soda, coffee, tea, and even alcohol “count” toward your daily fluid intake goal.  But sodas contain ugly chemicals and can be packed with sugar, and alcohol is actually a dehydrator.

Yes, water is best.  Or natural, whole foods that contain water.

Cue the fruits and veggies!  Did you know that many fresh vegetables and fruits have a high water content?  Let’s start with the most obvious: watermelon is 92% water.

Here are how some other fruits and vegetables rank in terms of water content:

• Iceberg lettuce and Cucumber– 96%
• Celery – 94-95%
• Strawberries – 92%
• Broccoli, Cauliflower, Cabbage, Spinach, and Sweet Bell Peppers – 91-93%
• Cantaloupe and Grapefruit 90-91%

One of the easiest ways to incorporate lots of these super-hydrating foods into your diet is, of course, to juice them!  Juicing allows you to retain all of the water plus all of the nutrients. Juices are relatively easy to make and they’re extremely portable, making them great options for post-workout hydration.

In the section below I’ve offered a few suggestions for combining hydrating fruits and vegetables into tasty juices.  Keeping in mind that individual tastes vary, I’ve included at least one of each type of juice (all-fruit, fruit-vegetable blend, and all-vegetable).

Canta-berry with a Twist

1 medium apple, cored
1/4 of a medium cantaloupe (rind removed)
12 strawberries
1/2 lime
Ginger (optional)

 Melon Breeze

1/3 of a medium watermelon (rind removed)
2 medium oranges, peeled
Handful of mint leaves

 Pineapple Sunrise

1 medium orange, peeled
2 cups pineapple chunks
1 medium cucumber
1/4 head iceberg lettuce

San Antonio Sipper

4-6 Roma tomatoes
3-4 stalks celery
1 bunch cilantro
1/2 jalapeno pepper, seeded

 Thirsty Bunny

2-3 medium carrots
1/4 head iceberg lettuce
2-3 stalks celery
1 medium cucumber

If this is your first foray into juicing, be sure to check out these helpful tips for developing a healthy juicing habit.  And remember to enjoy your juices fresh and undiluted by ice or water.   As soon as you make your juice it starts to lose its nutrients, so drink it as soon as possible.

Hopefully you’ve gotten some ideas for delicious, hydrating juices here.  If the combinations in the recipes above aren’t to your liking, don’t be afraid to experiment to create your own delicious juices.

If you’re interested in learning more about staying hydrated naturally, check out episode 049 of the Vegetarian Zen Podcast, Fruits and Vegetables That Will Keep You Hydrated.