8 Foods That Help You Rehydrate Naturally

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If you’re not one for sipping water throughout the day, these foods can help you get your eight glasses in.By Selene Yeager and The Editors of Bicycling

Image By Liz West via Flickr
Image By Liz West via Flickr


On the bike, hydration is important, but off of it, your first priority should be staying on top of your daily hydration, which sadly few of us do, says Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes. Research on gym-goers found that nearly half began their workouts in a dehydrated state. “Many people don’t consume enough fluids during the day,” Ryan says. “If you hydrate properly on a regular basis, you won’t need to worry as much about getting dehydrated during a typical moderate ride.” The old eight-glasses-a-day dictum is a good guidepost.

Not a big water bottle or hydration pack user? You can top off your tank with foods that are high in water, says Tara Gidus US-based sports dietitian. As an added bonus, their nutrients can replace the electrolytes you lose through sweat, replenish spent energy stores, and reduce inflammation. Reach for these waterlogged foods to take a bit out of your thirst.

Those juicy watermelon and sweet melon slices are juicy for a reason. Made up of 90 percent water, melons are an ideal recovery food. “It replaces glycogen stores quickly,” says David Grotto, author of The Best Things You Can Eat.

These gems contain up to 92 percent water and are rich in anthocyanins, which give them their deep hues and reduce post-workout inflammation and help you ride pain-free.

Image By Swong95765 via Flickr
Image By Swong95765 via Flickr


Bell Peppers
At 92 percent water, these are among the most hydrating of all vegetables. They’re also packed with vitamins C (one red bell pepper has 253 percent of your daily value) and A.

The green leaves that make up your salad leads the pack at 96 percent water, but other varieties, such as romaine, are more nutritious and nearly as aqueous.

At 95 percent water, it’s low in calories and high in fibre, both of which can aid in kilojoule management as well.

Image By Maxx Mallett via Flickr
Image By Maxx Mallett via Flickr


A cuke is as water-rich as lettuce, and its peel contains silica, which promotes elasticity in joints, skin, and fingernails.

The warm and comforting soups that keep you warm in winter contain sodium, the most important electrolyte to replace. Choose brothy varieties or ones with vegetables, which offer nutrients to round out the electrolyte mix.

As they cook, grains such as quinoa, rice, and oatmeal soak up water, which your body absorbs as it digests them. Oatmeal’s soluble fibre also sucks up cholesterol.

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