Eat Your Water and Beat the Heat This Summer

It’s a fact: When temperatures rise, it’s even more important you get the doctor recommended 9 cups of daily fluids for women and 12 for men. Water is your best choice for hydration. After all, it’s non-caloric, sugar-free, and caffeine-free. It's also a better thirst quencher than sugar-laden drinks.

Does that mean you must float away on a tsunami of liquids? Not at all. Food is another good source of H2O. A typical 2,000 calorie diet, provided it's balanced, provides 2-3 cups of water just in food. For example, many fruits and vegetables, such as watermelon, are 90% or more water. Better yet, water-rich food you eat will satisfy hunger better than water you drink.

The Water Content in Common Foods

Fruits and vegetables: a whopping 80-95%

Hot cereal: a healthy 85%

Egg, boiled: 75% (who knew?)

Fish and seafood: a juicy 60-85%

Meats: 45-65% (meh)

Bread: 35-40% (uh-oh, getting dry…)

Cheese: 35% (parched)

Nuts: 2-5% (could it get any drier?)

Oil: 0% (yes!)

Source: Bowes & Church’s Food Values of Portions Commonly Used

How do you incorporate more water-rich foods into your diet? Simple. The change will shake up your taste buds, too, and possibly slim your waistline. Enjoy fruits with your breakfast, such as a chilled grapefruit half (90% water) or berries as a topping to cereal or pancakes. For lunch, a tossed salad of seasonal lettuces (96% water) can act as a starter or entrée, with the addition of more veggies. For a snack, serve broccoli flowerets (89% water) with a yogurt dip. Later, look for every opportunity to plump up dinner dishes – pizza, pasta, stir fry, or sandwiches – with extra vegetables. Go with your favorites, such as onion, peppers, and yellow squash, but don’t shy away from trying new ones. Keep dessert simple with a refreshing, tart mango-ice. Last, don’t undo all your good work by eating “thirsty” foods such as dried fruits or high-fiber cereal, which siphon water from your intestines.

How are you doing with eating water-rich foods? We want to hear from you!

Jebra Turner is a health reporter and former H.R. director for an ergonomics-focused firm, where she oversaw workplace health and safety training programs for staff and clients. She lives in Portland, Oregon, and you can visit her online at


That is true that most of fruits have 90% of water. It is good alternative if you want to hydrate and you do not like to taste of water.

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Beating the summer heat is really good. People are there to have this thing going with it. - Missed Fortune