Stay Hydrated by Eating the Right Foods

by Melinda Burris Willms

      The necessity of maintaining proper body hydration is emphasized for general well-being and as an essential component for athletes striving to deliver optimal performance in competition. The body becomes dehydrated when too much body fluid is lost through sweating as part of the body’s natural cooling process. If this lost fluid is not replaced regularly, the body becomes dehydrated, a condition that negatively impacts athletic performance and can cause dizziness, fatigue, and lack of focus, even in mild cases.¹ More pronounced states of dehydration present serious health risks, including heat stroke, hypovolemic shock, and a range of health complications that could be life-threatening.

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[/am4guest][am4show have=’g5;’]To avoid risk of dehydration, athletes are encouraged to maintain a consistent state of euhydration (normal levels of hydration) prior to, during, and following the completion of a workout. Dehydration is identified as the state when an individual loses in excess of just 2% of normal body weight. Risk and rate of dehydration is based on several factors including the sweat rate of the person, how long the workout session lasts, and environmental factors such as heat, humidity, and altitude.¹

This article focuses on foods athletes can add to their diet that aid in hydration along with offering other nutritional benefits. A list of hydrating foods follows:

FOODS THAT HYDRATE

• Bananas

The banana is truly a versatile food that offers multiple benefits to the body including high levels of potassium, an element that minimizes muscle cramps. In addition, bananas aid in fluid regulation, making the banana a great choice for a post-workout snack.²

• Cauliflower

Cauliflower is an exceptionally hydrating food, as this cruciferous vegetable is made up of 92% water. In addition, cauliflower is loaded with essential vitamins C and K as well as other essential nutrients.³

• Celery

Celery is a low-calorie dietary choice that is made up of 95% water. Celery is also an excellent source of potassium, folate, and Vitamin K.³

• Cucumbers

Fresh cucumbers are extremely hydrating since they are 95% water. Cucumbers have anti-inflammatory properties that aid in waste removal. Cucumbers offer the additional benefit of being great for refreshing the skin and fighting skin irritation. Scientific research suggests cucumbers also have anti-aging properties. For full benefits, you need to eat fresh cucumbers which are available in the summer season, July-September.³

• Salad Options: Iceberg Lettuce and Spinach

Iceberg lettuce is another vegetable that is made up of 95% water. Meanwhile, spinach weighs in with a 91% water content. Choose a fresh salad using one of these vegetables and refuel and rehydrate at the same time.³

• Strawberries

Strawberries are a versatile food source that hydrate and offer a healthy option for satisfying your sweet tooth. This fruit is made up of 91% water and offers the added benefit of a high flavonoid content. Flavonoids are important because they have been shown to enhance cognitive function, a vital element for proper focus and concentration. In addition, a scientific study has linked high berry intake with a significant delay in cognitive aging, in some cases as much as two and a half years.³

• Watermelon

The name pretty much says it all—watermelon is highly hydrating with a water content of 91%. A seasonal fruit, available in summer months, watermelon is also rich in lycopene, a natural reddish pigment (also abundant in tomatoes) that is a powerful antioxidant, which means it offers cell protection, making it an excellent food for replenishing the skin.³

• Zucchini

Given its 95% water content, zucchini is yet another example of a fresh summer food source that is an excellent source of hydration. Zucchini is rich in other essential nutritional elements, including numerous antioxidants: lutein, zeaxanthin, and beta-carotene.³ Beta-carotene is a plant pigment that is processed by the body into vitamin A. Lutein and zeaxanthin are known to be essential to eye health.³

• An Assortment of Hydrating Foods that are Excellent Pre-Competition Snacks:

Foods such as grapefruit, strawberries and watermelon are optimum foods for preserving fluid balance and are great go to snacks for athletes prior to competition.⁵

THE IMPORTANCE OF CARBOHYDRATES

Many fruits, including strawberries, blueberries, peaches and bananas are also carbohydrates—an essential element in an athlete’s diet. For the body to utilize fat and protein, these foods must be converted into carbs, a process that makes the body work at an increased rate. Partaking in these hydrating fruits that are also carbohydrates provides a fuel the body easily uses for added energy.²

Carbohydrate intake is particularly important for high-endurance athletes such as hurdlers and competitors on the track because carbs are the primary source of the body fuel necessary for aerobic and anerobic exercise, the contraction of muscles to execute moves properly, and the cognitive activity athletes require to succeed in sports that require quick action and bursts of energy. Studies show that in excess of 75% of the energy source athletes rely upon during training and competition are derived from carbs. Approximately 20% of your body’s fuel will be derived from fats, while interestingly, as popular as high protein diets have become, protein is not used by the body as a major source of energy in athletes who maintain a well-proportioned dietary plan.⁴

CONCLUSION

      While it can seem challenging to maintain proper hydration levels while undertaking a rigorous training program and/or preparing for competition, by following a dietary program rich in hydrating foods such as the ones listed above, you can maintain adequate hydration levels and in so doing, protect your health and improve your athletic performance.

References

1. Rodriguez, N.R., DiMarco, N.M. Nutrition and Athletic Performance. 01 Mar. 2010.
2. Fisher-Titus. The 14 Best Foods Athletes Should Be Eating. 17 July 2018
3. Cleveland Clinic. Dehydrated? These 7 Foods Will Satisfy Your Thirst and Hunger. 29 July 2014.
4. Gatorade Sports Science Institute. Practical Sports Nutrition: Maintaining Hydration and Proper Fueling. (n.d.).
5. UPMC. 7 Hydration Tips for Athletes. 15 Sept. 2016.

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