Eating to Cure Your Thirst: Making the Most of Hydration

By Sara Butler

Thirst is a common feeling. At one time or another, nearly everyone has felt thirsty. The problem is that thirst is a lagging indicator of dehydration. By the time you start to feel thirsty, you’re probably a little dehydrated already. Dehydration is a serious problem that has a significant impact on your health and wellness.

There are many reasons why a person may be dehydrated. The good news is that you can do more than just drink water to fight off dehydration. There are several foods you can make part of your daily diet that are high in water content to quench your thirst while also keeping your body hydrated and healthy.

How Do You Know If You’re Dehydrated?

The first thing that is important to understand is what dehydration is.

You are at risk of dehydration if your fluid intake doesn’t keep up with the amount of water your body loses in a day. The rate your body loses water can vary, depending on the weather conditions, activity level, and other facts. Hot weather, for example, can lead to dehydration through sweating during physical activity outdoors. You can also become dehydrated when sick with symptoms such as diarrhea and vomiting. It may not seem like a big deal, but it can even be life-threatening if you get too dehydrated.

Some of the symptoms of dehydration in both children and adults include:

• Severe thirst
• Dry mouth
• Sunken eyes
• Irritability or listlessness
• Urine that is dark in color
• Tiredness
• Mental confusion
• Infrequent urination
• Dizziness

You should seek medical attention if you have diarrhea for more than 24 hours, if you are disoriented or find yourself less active than normal, if you are unable to keep fluids down, and if your stool is black in color or bloody.

What Happens If You Get Dehydrated?

Dehydration can occur at many different levels, each of which can have a significant impact on the way your body functions.

If you are mildly dehydrated, then you can experience issues with blood pressure, body temperature regulation, and heart rate. When mildly dehydrated you can drink alcohol-free and caffeine-free beverages or consume foods high in water content to help replenish the water in your body.

In cases of severe dehydration, mental confusion can occur -- and body weakness, too. Brain damage, as well as damage to your kidneys, may occur. It can result in death if you don’t get medical help. Severe cases need to be treated right away with IV fluids.

What Are the Benefits of Hydration?

Water intake is important to the way your body functions. Drinking enough water will support many important bodily functions, such as regulating temperature, lubricating joints, keeping organs functioning optimally, providing needed nutrients to your body’s cells, and helping to prevent infections. You will also feel better because your mood will improve, you’ll be able to think more clearly, and you’ll sleep better at night.

Foods with High Water Content

Now that you know why it’s so important to stay hydrated, it’s a good idea to understand what goods have the most water in them. Incorporating these foods into your diet is key to preventing dehydration -- in addition to toting your water bottle with you everywhere you go.

Several foods are a great source of water than your typical fare. Some of the best include:

Coconut water - To get your body back into balance when dehydrated, coconut water is a great option because it provides important electrolytes to help balance out your body. Sodium, potassium, and magnesium are important electrolytes that help to keep your muscles healthy (like the heart) and to restore proper fluid balance.

Melons - Melons such as cantaloupe, honeydew, and watermelon are more than just a refreshing snack, they’re also very high in water content. Keep them in the refrigerator or freezer to help cool you down when it’s hot out and help fight dehydration.

Strawberries - Strawberries are a great source of water in the diet. They also happen to be a great source of things your body needs such as folate, Vitamin C, and fiber.

Milk - You may not think to reach for a glass of milk when feeling thirsty, but it’s a great option. Especially after a good workout, milk has the water and other nutrients your body needs.

Cucumbers - Cucumbers are a great snack in the fight against dehydration. They are the lowest in calories of the water-rich vegetables, and great for those attempting weight loss. They are also full of important nutrients such as magnesium, Vitamin K, and potassium.

Lettuce - Lettuce, particularly iceberg lettuce, is very high in water. It also has a lot of fiber and vitamins, so throw it on your sandwiches or use it in your salads to help keep dehydration at bay.

It is mostly fruits and veggies that help to keep you hydrated. Keep in mind that whole, unprocessed foods are generally going to have a higher water content. Some other foods to consider include:

• Zucchini
• Carrots
• Celery
• Radishes
• Kiwi
• Peaches
• Potatoes
• Jicama
• Eggplant
• Tomatoes
• Pineapple
• Yogurt
• Soup
• Apples
• Poultry
• Fish

Eating to Cure Your Thirst

How do you make the most of hydration? By eating foods that help to cure your thirst! Sure, you can drink the recommended number of glasses of water each day to keep your body hydrated, but you can have a lot more fun and get a lot more variation in your diet by finding foods that are high in water and making sure to give them a prominent place at your dinner table.

As we head into the hot summer months, remember to keep up on your water intake and to be watchful for signs you may be dehydrated. Early intervention is key even before you feel the telltale signs of thirst.

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.