Eat Right: Include these 7 foods to stay hydrated

Feeling guilty that you are not drinking the designated eight glasses of water daily? Fret not you are not alone. Many people tend to drink less water, even though adequate hydration is important. But there can be serious consequences of reduced water intake. First, even mild dehydration can cause fatigue, headaches, constipation, dry skin, and difficulty concentrating. Second, dehydration can make us more susceptible to illnesses like colds and flu. Last, dehydration can worsen existing conditions like chronic kidney disease and high blood pressure.

How to stay hydrated in the winter months?

·         Set reminders: Use apps, alarms, or sticky notes to remind yourself to drink water throughout the day.

·         Flavour your water: Adding slices of fruit, cucumber, or herbs can make plain water more appealing.

·         Carry a reusable water bottle: Keep it filled and with you wherever you go.

·         Eat water-rich foods: Fruits and vegetables like strawberries, cucumbers, and watermelon can contribute to your daily water intake.

·         Choose warm hydration options: Herbal teas and warm water with lemon can be good alternatives to plain water, but remember they may not be as hydrating.

Here are seven hydrating foods and activities to follow.

Citrus Fruits: Oranges, grapefruits, and mandarins contain around 90% water, along with vital Vitamin C. Enjoy them whole, in fruit salads, or as fresh juice.

Cucumber Raita: This traditional yogurt-based salad with chopped cucumber is refreshing and hydrating. It also provides electrolytes like potassium and helps regulate body temperature.

Gulab jamun: Don’t worry, this dessert can help! Made with milk, flour, and rosewater syrup, it’s around 50 per cent water and can contribute to your daily fluid intake. Just enjoy it in moderation!

Spinach and paneer: This popular dish is packed with water (over 90% in spinach) and essential nutrients. So, enjoy a bowl of palak paneer with a side of green salad for a hydrating and nutritious meal.

Coconut water: This natural elixir is abundantly available and boasts electrolytes like potassium and magnesium, aiding in hydration and replenishing essential minerals.

Haldi doodh: This traditional hot drink before bed helps promote sleep and is mildly hydrating. Turmeric adds anti-inflammatory benefits too.

Sitting in the sun: Sunshine for 15-20 minutes daily can boost Vitamin D levels, contributing to some hydration.

Additional things you can do

·         Carry a reusable water bottle and sip throughout the day, even if you don’t feel thirsty.

·         Set reminders on your phone to help you stay on track with water intake.

·         Add spices like ginger, mint, or coriander to your water for a warming and flavourful twist.

·         Limit caffeinated and sugary drinks, as they can be dehydrating.

Remember, staying hydrated is crucial for your overall health, especially during the dry winter months. By incorporating these simple tips into your daily routine, you can ensure you stay healthy and vibrant all winter long!