Top 8 water-rich foods to hydrate easily all summer long.

With high temperatures, it is very important to stay well hydrated. Although it is essential to drink water every day, there are other ways to stay well hydrated: eating water-rich foods, for example.

What is the role of water for our body?

The human body is made up of roughly 60% water. Water is the only essential drink for humans. It plays several roles in your body:

• Structural role: water takes part in building the body. It is found in all fluids such as blood plasma, sweat, saliva, tears, digestive juices, etc. Moreover, the brain is made up of 76% water, the kidneys 81% and the lungs 78%. Fat and bones contain 30 and 25% water respectively.
• Solvent and transporter role: water dissolves various substances and allows their transport inside each cell but also from one cell to another.
• Metabolic role: water is involved in many chemical reactions such as hydrolysis, which allows a molecule to be broken down into two smaller ones.
• Role in thermal regulation: when body temperature rises too high, the phenomenon of sweating helps to cool the body down as it evaporates on the surface of the skin.
• Protective role: water is part of the composition of the cerebrospinal fluid that protects the brain, but also of the amniotic fluid that protects the baby.

Did you know?

The more your body is made of muscle, the more it is made up of water. In itself, a very muscular body has a higher water percentage than a less muscular one.

What are your water needs?

The first thing to do to stay well hydrated is to drink 1.5L of water a day. For the most sporty among you, your needs are of course higher, and can go up to 2 to 3L. People who struggle to drink this amount often have a psychological block, picturing a whole bottle to get through. However, 1.5 L is between 6 and 8 glasses of water, i.e. 2 in the morning, 2 at midday, 2 in the afternoon and 2 in the evening. It is easier than it seems! Another way to stay hydrated, especially in summer, is to eat water-rich foods.

What are the water-rich vegetables?

Cucumber.

Cucumber is a vegetable very rich in water, of which it is 96% made up. In addition, it is low in calories and is a source of fibre. Cucumber has the particular quality of stimulating intestinal transit. This refreshing vegetable contains polyphenols, mild antioxidants that protect the body's cells against the damage caused by free radicals. Cucumber is also a food source rich in copper, which is necessary for the formation of haemoglobin and collagen and which helps defend the body against free radicals. It is also a source of vitamin K, which is involved in blood clotting and is necessary for the formation of bones.

Radish.

This crunchy vegetable contains 95.9% water. It is also a source rich in antioxidants that are said to protect against certain cancers such as those of the lungs, ovaries and kidneys. Indeed, the radish has an active compound: isothiocyanate which, through its anti-mutagenic properties, is said to play a role in cancer prevention.

Mushroom.

The mushroom is a vegetable low in calories, rich in water (92.6%) and in B group vitamins. It is also an excellent source of fibre, phosphorus and potassium. Mushrooms contain starch which, like fibre, resists the action of digestive enzymes. This starch serves as food for the bacteria present in the colon and so helps maintain good intestinal health. This vegetable is a good source of vitamin B2, a vitamin that contributes to the growth and repair of tissues, to the production of hormones as well as to the formation of red blood cells. Rich in vitamin D, mushrooms therefore play a role in bone growth by making calcium and phosphorus available.

Carrot.

Carrots contain on average 89.6% water and are rich in beta-carotene. Beta-carotene activates and prolongs the tan by boosting the synthesis of melanin and thus protecting the skin against the sun's harmful UV rays. Carrots also contain vitamin C and many minerals such as calcium, magnesium, potassium and iron.

Vegetables with a high water content per 100 grams.

What are the water-rich fruits?

Watermelon.

The watermelon is a refreshing fruit containing 90.9% water. It contains a pigment, lycopene, which is an antioxidant that helps reduce the risks of cardiovascular diseases, diabetes or osteoporosis. It is also said to play a role in preventing prostate cancer.

Tomato.

Often confused with a vegetable, the tomato is a fruit made up of 94.1% water and rich in antioxidants. It also has the advantage of being low in calories and a source of fibre and vitamin C that is interesting from a nutritional point of view. Its fibre content helps stimulate intestinal transit but also has an impact on satiety. Its vitamin C content, for its part, helps reduce the oxidation and inflammation of the body.

Strawberry.

With 90.1% water, the strawberry is rich in water but not only that. It is also an important source of vitamin C, vitamin A and vitamin B9, which is important for pregnant women, and of fibre. The strawberry also contains anthocyanins that are said to have a protective effect against the onset of cancers.

Grapefruit.

Rich in water (89.8%), the grapefruit is a refreshing fruit containing vitamin C and antioxidants. The latter have multiple health benefits, in particular for fighting cancer and cardiovascular diseases.

Fruits with a high water content per 100 grams.

In summary.

Remember to hydrate well during the summer and don't forget to eat fruits and vegetables as well. Refreshing and nutritionally good for you, they can only do you good. Have a great summer!