Category Archives: water dense foods

9 Tips on staying hydrated – Tufts

Adequate fluid intake is essential to your good health. These tips from the Tufts University Health & Nutrition Letter will help keep you on track.

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-Drink mostly water. Unsweetened coffee, tea, and milk are also good choices.

-Limit sweet drinks. Sugar-sweetened beverages are bad for your health, increasing weight gain and diabetes risk.

-Track your fluids. If you find you don’t normally feel thirsty, especially in the summer, fill a quart container in the morning and finish before the end of the day.

-Keep it visible. Carry a water bottle when you go out, keep a quart container visible, and place a cup of water by your bed.

-Give it bubbles or flavor. If plain water doesn’t appeal, try adding carbonation, orange slices or other fruit, cucumber, or mint leaves.

-Eat water-dense foods. Fruits (like melons, grapes, and citrus) and raw vegetables (like cucumbers, celery, tomatoes, and peppers) contribute to hydration, as do soups and stews.

-Create habits. Make it a routine to take a drink of water before a meal, before you get out of bed in the morning, or whenever you start a new activity.

-Replenish. Go into physical activity well hydrated and be sure to drink water after activity (or during longer active periods).

-Stay cool. Be sure to drink plenty of water on hot days.

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