Stay hydrated this winter by eating these electrolyte-rich foods

Thirsty, suffering from a headache or experiencing muscle cramps? It could be dehydration. Yes, even in winter. When temperatures drop, we often overlook the need for adequate hydration. It’s easy to mistakenly associate dehydration with the warmer months. Cold weather can also reduce our sense of thirst, making it easy to miss the signs. Additionally, heating systems can dry out the air in your home, and heavier winter clothing makes us sweat. This means additional loss of fluid and electrolytes.

To combat winter dehydration, it is important to drink water regularly, even if you don’t feel thirsty. But remember that water alone cannot fully hydrate the body: electrolytes are critical to replenishing minerals lost through sweat and other body functions. Many products moisturize and is full of electrolytes and nutrients that can help quench your thirst while keeping you healthy. They will also help you stay hydrated even when it gets cold. We spoke to an expert to determine which foods should be refrigerated and the key hydration benefits they provide.

Also see how much water you have should have had a drinkwhy you I need to drink more from this and get ours expert electrolyte advice to start using today.

How to Tell If You’re Dehydrated

Hydration needs vary depending on your height, activity level and amount of sweat. Gabriela BarretoThe nutritionist and sports nutritionist says there are two indicators of hydration levels: thirst and urine color. “Drinking for thirst may be fine for most people to maintain hydration levels, and for urine, you want a pale yellow color,” Barreto says. She says the only time you shouldn’t Be concerned about the color of your urine the first time you urinate in the morning because it tends to be dark, or if you take vitamin B supplements, which will make your urine more likely to look bright yellow.

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Barreto recommends, in addition to food and water, taking hydration supplements such as Scratch may benefit people who have active jobs, as well as people who exercise or spend a lot of time outdoors in the heat. “Using hydrating foods can be helpful in increasing your body’s water reserves,” she says. “I recommend a hydration product that contains 300 to 500 milligrams of sodium and preferably about 20 grams of carbohydrates.” Keep in mind that a non-carb electrolyte drink will also help with rehydration, but not as effectively. So be sure to read the labels first to choose the best option for your needs.

What foods are the most moisturizing?

Most foods contain some amount of water, but you probably won’t be surprised to learn that fruits and vegetables top the list.

To get the most benefit from these hydrating fruits and vegetables, be sure to follow standard dietary recommendations. Barreto says, “Dietary guidelines recommend two to three servings of fruits and three to four servings of vegetables for most adults.” There are no specific recommendations for hydrating fruits and vegetables, but eating the recommended daily amount will help increase your hydration levels, she says.

It is assumed that 20% to 30% liquid needs may come from food, including fruits and vegetables. By combining certain foods, you can increase your hydration levels. “Carbohydrates, fluid, and sodium are key for adequate rehydration,” says Barreto, adding, “Carbohydrates are important for optimizing the absorption of water and sodium in the body.”

Watermelon and other melons

Watermelon is not just a fruit that is synonymous with summer, it is also very moisturizing for the skin. It is 92% water and contains antioxidants, important nutrients such as vitamins A and C, magnesium, fiber and lycopene (a pigment found in fruits and vegetables that is red, yellow, or orange). Other melons, such as cantaloupe, are also 90% water and are a good source potassium, folic acid, and vitamins A and C.

Barreto says one hydrating summer recipe is cucumber and watermelon salad with lime, mint and salty feta. As mentioned earlier, the sodium and carbohydrates will help the body easily absorb the water from the fruit. Barreto notes that for this reason, some sports nutritionists recommend sprinkling a little salt on the watermelon.

cucumbers

Cucumbers are 95% water and contain vitamins such as vitamin K, magnesium and potassium. This refreshing vegetable can easily be added to salads, sandwiches, water, or eaten on its own. Its high water content also makes it a low-calorie vegetable and an ideal food to add to your diet if you want to lose weight and feel fuller longer.

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This versatile vegetable works well as an addition to soups, stir-fries, salads and as a side dish. Popular summer pumpkins such as Zucchini is a good source of vitamin C, potassium and fiber. and consist of 94% water. The high water and fiber content will keep you full and hydrated for a long period.

Strawberry

This popular summer fruit is full of antioxidants, vitamins and minerals such as vitamin C, manganese and folic acid. This fruit is easy to add to smoothies, yogurt, salads or eat on its own. Strawberries are 91% water, making them an ideal fruit to quench your thirst and satisfy your sweet tooth.

Lettuce and other leafy greens

Make a salad with lettuce and other greens such as lettuce, watercress, spinach or bok choy, which are high in water and contain many vitamins and minerals. The salad is 96% water and contains folic acid, fiber and vitamins K and A. Spinach high in iron, folic acid, calcium and vitamins C and A. Meanwhile, watercress provides 100% of the recommended dietary allowance for vitamin Kwhich is an essential nutrient for blood clotting and maintaining bone health. Bok choy is rich vitamins K and Cwhich means any combination of these greens is guaranteed to provide you with a salad full of nutrients.

Citrus

If you like oranges, grapefruits, limes and other citrus fruits, then eat them. Citrus fruits are typically 80% water, making them a good option for hydration. They are also high in content vitamin C and fiber and are good for supporting your immune system. They’re even versatile enough that they can be added to fruit salads, eaten on their own, added to water or salads, and even as a marinade for proteins like chicken or fish.