Water alone can’t hydrate you. 

Adequate food and water support our bodies to perform while looking good. Staying hydrated is more than chugging bottles of water all day. It is about fueling your body with valuable vitamins, minerals, and fiber. Water-rich foods pair water and nutrients to help your body absorb essential nutrients while hydrating. The results of you consuming more fruits and vegetables means your body will enjoy deep and sustained hydration on a cellular level.6 

Pay attention. Your body will naturally tell you to drink water. 

Mindful people are more likely to eat well, prioritize sleep, exercise, and drink water. They understand the importance and value of water because they know what it feels like when they do not get enough. They are acutely aware of the quality of their exercise, productivity, and energy levels when they are constantly drinking water throughout the day. Since plant-based diets tend to be full of fiber-rich foods, they also require more water to aid digestion and to reduce constipation and gas.4,7  

Water-rich fruits and veggies 

Including a variety of fruits and vegetables helps you create a complete plant-based meal. They will keep you full and leave you feeling great, not to mention a majority of them provide ample amounts of water, giving your body extra hydration. If it looks juicy, it should be hydrating. 

Here are some water-rich foods, and their water content, to help your body stay hydrated: 

• Lettuce: water content: 96% 
• Cucumber: water content: 95% 
• Celery: water content: 95% 
• Tomatoes: water content: 94% 
• Zucchini: water content: 94% 
• Watermelon: water content: 92% 
• Strawberries: water content: 91% 
• Peaches: water content: 89% 
• Grapefruit juice: water content: 88% 

Stay hydrated, longer 

Sticking to plants does not mean you will be left hungry; it means you might find yourself trying new foods. Many complex carbohydrates, such as oatmeal, are cooked in water. Seeds soaked in water are hydrating, similar to complex carbohydrates cooked in water. In addition to the water content itself, complex carbohydrates are a glycogen source that helps the body store water and gives you energy, as well as supports your brain and kidney, major organs in the body. Each gram of glycogen stores 3-4 grams of water. The bond between carbohydrates and glycogen is what keeps you hydrated because of its ability to retain water, helping your body function.5 Complex carbohydrates that help you stay hydrated include: 

• Quinoa 
• Barley  
• Lentils 
• Brown rice 
• Buckwheat  
• Beans 

More soup and salads, please 

Another way to hydrate is to enjoy soups and salads. Salads are full of water-rich fruits and vegetables, such as lettuce, cucumbers, tomatoes, celery, and strawberries. Take it up a notch by pairing a salad with a plant-based soup.  

Plant-based soups usually have a water or vegetable stock base. To make soup, vegetables and complex carbohydrates are added to the base, adding more hydration to your lunch or dinner. Adding more of these to your meal is a simple way to eat your water without thinking about it.  

Drink juices and teas regularly 

Freshly pressed or cold-pressed juices made with 100% natural fruit have abundant hydration and are satisfying when you crave something sweet. Similarly, smoothies made with organic whole fruits and vegetables can also hydrate your body; the added touch is that they offer more fiber.  

Herbal teas and infused waters are creative ways to ensure you are reviving the body with healthy liquids. You can add cucumber, lemons, and mint to your water for added flavor and nutrients. 

Here are a few other sources for hydration when plain water is boring you: 

• Coconut water: water content: 95% 
• Tea 
• Lemon water or fruit infused water 
• Protein powder drinks 

The bottom line 

While it is vital to drink plenty of water throughout the day, don’t forget to eat hydrating foods to look and feel extraordinary. Keeping your body hydrated is more than just drinking water. Many fruits, vegetables, and grains provide water and excellent nutrients that are great for your health. Sticking to a diet that is full of natural and organic foods is an excellent way to fuel your body with vitamins, minerals, fiber, and energy, as well as adding to your water intake.6 

Sources: 

1. Elliot, B. (2017, August 9) 19 Water-Rich Foods That Help You Stay Hydrated https://www.healthline.com/nutrition/19-hydrating-foods 

1. Marengo, K. (2020, August 21) 9 Healthy Benefits of Drinking Aloe Vera Juice https://www.healthline.com/health/food-nutrition/aloe-vera-juice-benefits#:~:text=Hydrating%20aloe%20vera%20juice%20may,may%20help%20protect%20your%20skin. 

1. Marengo, K. (2019, August 7) Hydrating foods: The top 20 and their benefits https://www.medicalnewstoday.com/articles/325958#zucchini 

1. Krietsch, B (2020, August 14th) What happens to your body and brain when you go vegan or vegetarian https://www.huffpost.com/entry/what-happens-body-brain-vegan-vegetarian_l_5ebc04c0c5b6bb2e8e1db3e6 

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