(CMR) It is summer, and the heat is on. Consuming fruits can be a great way to boost nutrition while keeping your body hydrated. Staying hydrated has numerous benefits as it helps regulate your body temperature, prevents developing infections, keeps your joints lubricated, allows nutrients to get delivered to your cells, and improves your sleep and mood.
So, according to Everyday Health, there are a number of reasons why you’ll want to eat hydrating fruit. The naturally occurring electrolytes found in some fruits, like potassium, may help water to get to your body's cells faster. About 20 percent of your overall water intake comes from the foods you eat, including fruits, vegetables, and dairy products, says Lydon. The Mayo Clinic also notes the stat, saying that the other 80 percent comes from what you drink.
Here are the top hydrating fruits, according to Everyday Health:
Watermelon is 92 percent water, so it is very hydrating. It doesn’t have as much fiber as other fruits so it can be a source of quick energy. One medium-sized slice of watermelon contains 1.14 grams of fiber for 4.22 percent of your daily value (DV), according to the U.S. Department of Agriculture (USDA). Watermelon also has vitamin C , about 23.2 milligrams (mg) per medium slice, which is 26 percent your DV, making it an excellent source. Watermelon is also an excellent source of vitamin A, with 80 micrograms in each medium slice, for 9 percent of your DV, as well as 320 mg of potassium, which totals 7 percent of your DV.
Strawberries are excellent for hydration as well as a great source of vitamins. A cup of halved strawberries has over 3 g of fiber according to the USDA, giving about 11 percent of your DV. Fiber helps keep your hunger and blood sugar under control, and may even reduce the risk of developing conditions like heart disease, diabetes, and constipation. Strawberries are also an excellent source of vitamin C stars. According to Everyday Health, 1 cup has a whopping 89.4 mg of the vitamin which is 99 percent of your DV.
Grapefruits are not a very popular citrus; however, grapefruit comes packed with even more water. They're 91 percent water. A small grapefruit has 2.2 g of fiber, according to the USDA, which is about 8 percent of your DV. It also provices plenty of vitamin C, about 69 mg of the vitamin, which is 76 percent your DV. Grapefruit is also a low-calorie fruit that fills you up thanks to its fiber.
Cantaloupe is also a high source of water; can hydrate you on a hot day due to its 90 percent water content. One large wedge of cantaloupe contains 37.4 mg of vitamin C, according to the USDA, which is almost 42 percent of your DV, making it an excellent source. Cantaloupe also delivers on vitamin A — with each large slice you score 172 mcg of the vitamin, notes the USDA, which is 19 percent your DV, making it a good source. You’re also getting an impressive amount of beta-carotene — 2060 mcg, according to the USDA. Beta-carotene is what gives cantaloupe its orange hue, and is a “provitamin” according to the University of Rochester, which means your body uses it to make vitamin A.
Peaches and plums peaches and plums also have e a water content of almost 90 percent. According to the USDA, one medium peach contains 10 mg of vitamin C, which is 11 percent of your DV, making it a good source, as well as 24 mcg of vitamin A, which gives you a decent 3 percent of your DV. Plus, you also score 2.25 g of fiber in each medium peach, according to the USDA, which is 8 percent of your DV.
Raspberries, which are 87 prercent water, are excellent for keeping you hydrated while providing fiber. One cup provides 8 g of fiber, according to the USDA, which is almost 30 percent of your DV, making them an excellent source. The berries also deliver big on vitamin C — in each cup you get 32 mg, which is about 36 percent of your DV, making them another excellent source. You also score ample antioxidants with raspberries
Pineapples are a sweet way to keep hydrated. They contain 87 percent water. Also, you’ll score 79 mg of vitamin C with 1 cup of pineapple chunks, according to the USDA, which covers almost 88 percent of your DV, making it an excellent source. Pineapple also gives you 2.3 g of fiber, which is more than 8 percent of your DV.
Cranberries are also an excellent sourceof H2O. Raw cranberries not only contain 87 percent water, according to the University of Kentucky, they pack 14 mg of vitamin C per cup, which is about 16 percent of your DV, making them a good source. You also score ample fiber with cranberries, one cup gives you 3.6 g, notes the USDA, which is about 13 percent your DV, making them a good source.
Oranges Not only will eating oranges help quench your thirst with 87 percent water, but they offer nutrients like vitamin C, potassium, and antioxidants. One medium orange contains about 70 mg of the vitamin, according to the USDA, which is almost 78 percent of your DV, making it (of course) an excellent source. Not only that, a medium orange has 237 mg of potassium, per the USDA, which is 5 percent of your DV.
Apricots are also fruits that can keep you hydrated, with 86 percent water. They also deliver when it comes to nutrition. According to Everyday Health One small apricot packs a mere 17 calories, and provides almost 1 g of fiber, according to the USDA, for almost 3 percent of your DV. A small apricot also gives you vitamin A — 34 mcg, per to the USDA, which is about 4 percent of your DV, as well as 383 mcg of beta-carotene. Just one apricot gives you 3.5 mg of vitamin C, which is 4 percent your DV (and if you have two — which is easy to do — you double that.