Stay hydrated with fruits and vegetables rich in water
Water is the main chemical component of your body and represents approximately 60 percent of your body weight. Every system in your body depends on water. Water regulates body temperature, removes toxins, transports nutrients and oxygen to cells and provides a moist environment for body tissues and joints.
Adequate hydration and electrolyte balance is essential for the functioning of all body systems. Water provides the medium for biochemical reactions inside the cell tissues and is essential for maintaining proper blood volume and integrity of the cardiovascular system.
20 percent of your water intake comes from food sources. Many fruits and vegetables, such as watermelon, broccoli and tomatoes, contain 90 percent of its weight in water. It is important for athletes to be well-fed and well hydrated before going to a workout.
During exercise, the body temperature rises and the body sweats. Your body loses water and electrolytes. Dehydration can reduce blood volume, which lowers the body’s ability to transfer heat and forces the heart to beat faster. During the exercise, especially performed in an environment where it ‘s hot, people can sweat as much as 2.5 liters of water per hour.
It is very important to avoid dehydration, always try to match fluid intake with sweat loss. This can be extremely difficult, especially if you use thirst as a guide. Thirst, unfortunately, it is often perceived too late.
People can not feel thirsty until they have lost about 1.3 kg of body / water weight.
Virtually all foods have some water content. Natural, whole foods have higher water content. Fruits and vegetables contain 80 to 98 percent water. Eating dense vegetables such as cucumbers, tomatoes, beets, carrots or celery with a meal or snack is one of the easiest ways to improve hydration.
Foods with high water content
Watermelon contains 92 percent water, 8 percent natural sugar, and essential, such as calcium, magnesium, potassium and sodium electrolytes. Watermelon is rich in vitamin C, beta carotene and lycopene, which will give the body protection against UV rays.
Grapefruit contains only 30 calories and is made up of a 90 percent water. Phytonutrients known limonoids, found in grapefruit, can assist in detoxification of the body and can inhibit the formation of cancer tumors.
The avocado is composed not only of healthy monounsaturated fats, but also its 81 percent by weight is water. It also contains the main antioxidants, prevent stroke and is high in protein and fiber.
Cucumbers have a water content of 96 percent and a good balance of electrolytes, such as calcium, magnesium, potassium and sodium. The mineral, silica, also available from cucumber and is essential to keep the muscles, tendons, ligaments, cartilage and bones.
Strawberries contain 23 calories and consist of approximately 92 percent water. Strawberries listed as the richest antioxidant fruit. The polyphenols found in strawberries help in regulating the response of blood sugar.
Broccoli is part of the family of cruciferous vegetables. It contains 90 percent water and contain compounds that are anti-inflammatory and helps protect DNA through its antioxidant capacity that help detoxify the many potential toxins we encounter every day.
Collards are among the vegetables that have more folate and beta carotene. The 97 percent of the weight of the chard is water. Has a high presence of vitamins, minerals like magnesium, potassium and iodine and fiber.
Lettuce has 96 percent of its weight in water and being rich in fiber, aid digestion and good for those suffering from constipation. Only 100g lettuce provides 247% of the daily requirement of vitamin A, and 4443 mcg of beta-carotene. These compounds have antioxidant properties. Fresh leaves contain good amounts of folate and vitamin C. It also contains good amounts of minerals such as iron, calcium, magnesium, potassium and that are essential to the body ‘s metabolism.