5 Foods To Help Promote Hydration, Along With Bonus Recipes!

Include these foods in your diet for hydration inside out this season! Read ahead for some delicious easy-to-make recipes too!

Feeling like your skin is getting dry and flaky or you are low on energy? This might be a sign of dehydration. Along with changing our skincare products, we must increase our water intake through food and drink.

An effective way of tackling this issue is setting a water intake goal for yourself but it doesn’t have to end there – food also impacts you. Include these water-rich foods in your diet to stay hydrated during your routine, and revive that glow and energy.

1. Dark Chocolate

Not only is dark chocolate an incredible snack, but it contains nutrients like flavanols which help keep the body hydrated through improved blood circulation.

Dark chocolate contains several electrolytes, such as potassium and magnesium, which can help replenish fluids lost from the body and maintain hydration levels. However, it is important to keep in mind that consuming too much dark chocolate can have the opposite effect, as it is high in caffeine and sugar, which can dehydrate the body. Therefore, it is best to drink plenty of water in addition to eating dark chocolate, to stay hydrated.

Here’s a simple and delicious recipe using dark chocolate:

Dark Chocolate Bark:

Ingredients:

• 12 oz dark chocolate, chopped
• 1/2 cup mixed nuts (almonds, walnuts, pecans), chopped
• 1/4 cup dried fruit (cranberries, cherries, raisins), chopped
• 1 tsp sea salt

Instructions:

1. Line a baking sheet with parchment paper and set aside.
2. In a double boiler or a heatproof bowl set over a pot of simmering water, melt the chocolate until smooth.
3. Stir in the nuts, dried fruit, and salt until well combined.
4. Pour the mixture onto the prepared baking sheet and spread it into an even layer.
5. Let the chocolate cool and set completely for about 30 minutes.
6. Once set, break the chocolate into pieces and enjoy!

This dark chocolate bark is a tasty and easy treat that you can make in no time. You can also experiment with different ingredients, such as coconut flakes, dried berries, or spices, to create your custom flavor.

2. Strawberries

Not only are strawberries seasonal fruits this time of the year, easy to blend into smoothies and add to desserts but did you know that they also have a 92% water content?

Consuming foods with a high water content can be beneficial when it’s easy to get dehydrated due to low humidity levels. Additionally, strawberries are a good source of vitamins and minerals, such as vitamin C and potassium, that help support hydration and overall health. Eating a handful of fresh strawberries as a snack or incorporating them into your meals can help you maintain hydration levels.

Here’s a simple and delicious recipe using strawberries:

Strawberry Smoothie Bowl

Ingredients:

• 1 cup frozen strawberries
• 1 banana
• 1/2 cup almond milk
• 1 tbsp honey
• 1 tsp vanilla extract
• Toppings: granola, chopped nuts, additional sliced strawberries

Instructions:

1. In a blender, combine the frozen strawberries, banana, almond milk, honey, and vanilla extract.
2. Blend until smooth and creamy, scraping down the sides of the blender as needed.
3. Pour the smoothie into a bowl and top with your favorite toppings, such as granola, chopped nuts, and additional sliced strawberries.
4. Serve immediately and enjoy!

This strawberry smoothie bowl is a quick, easy, and nutritious way to get your fruit and hydration in for the day. You can also add other ingredients to the smoothie, such as protein powder, spinach, or yogurt, to make it even more filling and nutritious.

3. Leafy Greens

Having a quick salad for lunch? Add lots of leafy greens to it such as lettuce, kale, and spinach. You can even switch it up by adding broccoli which has an 89% water content to help with hydration.

In addition to providing fluid, leafy greens are also rich in vitamins and minerals, such as vitamin K and folate, that help to support overall health and hydration. Eating leafy greens can help you stay hydrated, especially when combined with other hydration-promoting foods and drinks. You can eat leafy greens raw in salads or sandwiches, or sauté or steam them as a side dish.

Here’s a simple and delicious recipe using leafy greens:

Spinach and Feta Salad

Ingredients:

• 6 cups fresh spinach leaves
• 1/2 cup crumbled feta cheese
• 1/4 cup diced red onion
• 1/4 cup dried cranberries
• 1/4 cup sliced almonds
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the spinach, feta cheese, red onion, dried cranberries, and sliced almonds.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper to make the dressing.
3. Drizzle the dressing over the spinach mixture and toss until evenly coated.
4. Serve immediately and enjoy!

This spinach and feta salad is a simple, healthy, and flavorful way to incorporate leafy greens into your diet. The combination of crisp spinach, tangy feta, and sweet cranberries makes for a delicious and hydrating dish. You can also add other ingredients to the salad, such as grilled chicken, avocado, or strawberries, to make it even more satisfying.

4. Soups & Broths

No worries about picking a starter anymore, soup is the way to go! Not only do soups and broths keep you warm on chilly evenings, but they also contain lots of nutrients and high water content to boost hydration.

When consumed, they help to replenish fluid levels in the body and maintain hydration. Additionally, soups and broths can be made with a variety of healthy ingredients, such as vegetables, meat, and legumes, which can help to provide essential nutrients that support overall health and hydration. Drinking warm soups and broths regularly during the winter and early spring months can help you stay hydrated and healthy.

Here’s a simple and delicious soup recipe:

Tomato Soup

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 28 oz can of crushed tomatoes
• 4 cups chicken or vegetable broth
• 1 tsp dried basil
• Salt and pepper to taste
• Optional: heavy cream, grated parmesan cheese

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
2. Stir in the crushed tomatoes, broth, basil, salt, and pepper. Bring the mixture to a boil.
3. Reduce the heat to low and let the soup simmer for 15-20 minutes, or until the flavors have combined.
4. Using an immersion blender or a regular blender, puree the soup until smooth.
5. If desired, stir in a splash of heavy cream for added richness.
6. Serve the soup hot, topped with grated parmesan cheese, if desired.

This tomato soup is a classic, comforting dish that’s perfect for dinner. It’s easy to make, delicious, and hydrating, making it a great choice for staying healthy and hydrated. You can also add other ingredients to the soup, such as diced carrots, celery, or chicken, to make it even more filling and nutritious.

5. Yogurt

Besides being a great protein source, yogurt also has an 88% water content. So go ahead and have it as it is or as a side to your meals.

Yogurt is hydrating because it is a good source of fluid. It also contains water, which helps to replenish fluid levels in the body and maintain hydration. Additionally, yogurt is a good source of electrolytes, such as potassium, that are important for hydration. Electrolytes help to balance fluid levels in the body and regulate fluid balance, which is especially important during the months when people are more likely to become dehydrated. Yogurt is also a good source of protein and other nutrients, such as calcium and vitamins B2 and B12, that support overall health and hydration. Eating yogurt as part of a balanced diet can help you stay hydrated and healthy.

Here’s a simple and delicious recipe using yogurt:

Fruit and Yogurt Parfait

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup granola
• 1 tbsp honey (optional)

Instructions:

1. In a small bowl, mix together the yogurt and honey, if using.
2. In a clear glass, layer the yogurt mixture, mixed berries, and granola.
3. Repeat the layers until you reach the top of the glass.
4. Serve immediately and enjoy!

This fruit and yogurt parfait is a simple, healthy, and delicious way to incorporate yogurt into your diet. The combination of creamy yogurt, sweet berries, and crunchy granola makes for a satisfying and hydrating snack or breakfast. You can also add other ingredients to the parfait, such as sliced bananas, nuts, or seeds, to make it even more nutritious.

Try Out Chatpati Imli Ki Chutney Recipe From FUCHSIA Food Stories

Here’s to hoping you have a hydrated and healthy this season! Let us know in the comments if any of these work for you or if there are other great ones we can add to the list!

(Sources: HerZindagi, Healthline, FoodNetwork, and Forbes )

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