What's hydration? Your hydration status is the percentage of your body that is water, usually around 60%, says Phillip Kadaj, M.D., FACP of MyMichigan Internal Medicine. We lose water through sweating, urinating, and even breathing.
Green smoothies are the perfect post-workout breakfast or mid-afternoon pick-me-up. Spinach, kale, and lettuce have high water content, so start with those. Add your preferred milk— cow's, almond, cashew, or oat are all good—and top with protein powder and/or nut butter. One glass delivers hydration and protein.
Aptly named, watermelon is 92% water, says The Park's nutrition director Tara Tomaino, R.D. Blend watermelon, ice, water, and lime juice for a frosty homemade slushie—no sugar needed.
Coconut water is a natural source of sodium, potassium, and manganese, says Persona's Hayley Miller, M.S., RDN, L.D. We must replenish electrolytes after excessive fluid loss (sweating, Saturday night dehydration, etc.).
Looking for a dehydrating cocktail alternative? A popular drink in Mexico and Central America, agua fresca is made by blending fruit, water, and sometimes a sweetener (like sugar, agave, or honey). Blend fruit, water, and lime juice to brighten.
Cucumber is 96% water, the most of any food. This veggie can be sliced for easy eating and water infusions, blended with water, or pressed into juice. "A vegetable that hydrates you more than a glass of water makes a great snack," says Your Super cofounder Kristel de Groot.
True. Milk hydrates well. Tomaino says milk's carbohydrate, protein, and electrolyte content can rehydrate after exercise. "Milk can provide fluid and nutrients to help muscles recover after exercise," she says. Plain, nonfat (skim) milk has less sugar.
Non-Fat Cow's Milk