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10 Delicious Recipes That Will Increase Water Intake

Who says the only time you need to stay hydrated is in the summer? We want you to stay hydrated all year long and there are some effective ways of doing this outside of what you might normally think. As it turns out, nearly 20 percent of our water intake comes from food. Rather than trying to chug two gallons of water per day, here are some easy ways to get more water into your body from the foods that you eat.

Check out these fruits, vegetables and other water-heavy recipes that will help you to increase your water intake.

1. Strawberry Coconut Water Popsicles

Moms are always looking for healthy ways to feed their children’s “sweet tooth.” With this simple concoction they’ll be able to do just that, while helping their kids enjoy the benefits of the vitamins and nutrients of strawberries and coconut water. Coconut water has fewer calories than sports drinks, has less sodium, virtually no fat and has loads of potassium to boot. Strawberries are also a great source of potassium and antioxidants.

2. Watermelon Salsa

Watermelon, as the name states, is not only made up of high concentrations of water but is also very nutrient-rich. Some of these nutrients include selenium, choline, lycopene and betaine. Also, this sweet fruit is said to contain more lycopene than any other fruit or vegetable, a powerful antioxidant. Check out this recipe and throw it on your best fish tacos.

3. Avocado and Mango Salsa

This amazing recipe calls for just a few ingredients – avocado, mango, lime, red onion, cilantro, salt and a habanero pepper. The water content of avocados is nearly 75 percent, and this “superfood” is often regarded for being one of the most easily digested sources of fats and proteins in whole food form. But wait, there’s more! Mango’s are made up of nearly 80 percent water, are a high source of vitamin A, beta-carotene and other antioxidants.

4. Lemon Chicken

According to the USDA, poultry is composed of naturally occurring water, muscle, connective tissue, fat and bone. They say muscle contains about 75 percent water and different cuts will have different concentrations of water. We recommend a lemon chicken as the natural electrolyte presence in lemons helps your body to quench thirst more readily than plain water.

5. Mediterranean Stuffed Peppers

Bell peppers have twice the vitamin C of an orange. What’s more, they also are incredibly easy to cook with while making you look like a professional chef at the same time. This recipe calls for watercress too, so you know this ingredient is going to live up to its name and provide you the extra water you need in your diet.

6. Green Gazpacho

Gazpacho is a Spanish-inspired soup-like meal that eats more like a well-blended salsa. There are lots of varieties on Gazpacho but this green recipe calls for all kinds of ingredients that have high water concentrations like cucumbers, bell peppers, avocado and lemon juice.

7. Apple Cinnamon, Raisins and Walnut Baked Oatmeal

Although oatmeal is commonly considered to be a breakfast item, this is more of a dessert dish due to its richness. Quite possibly the most calorie-dense item on the list (we said they’d be water-rich not calorie-free!), this is the one recipe that will hit your sweet tooth in the right spot. Apples contain about 84 percent water by weight, so make sure your snack sees that you get plenty of the fruit along with the other ingredients.

8. Coconut Water Smoothie with Mango, Banana and Strawberries

This recipe comes courtesy of Bobby Flay and is a great way to start your day with hydrating ingredients (coconut water and fruits) and healthy protein in the form of Greek yogurt (also a significant source of water). This smoothie, or any kind of smoothie for that matter, is a great way to increase your water intake and get your day started with loads of vitamins and minerals.

9. Cucumber, Watermelon, Avocado and Bell Pepper Salad

This refreshing salad pretty much includes all of the most hydrating foods that are mentioned on this list. All the main ingredients have a water content percentage of more than 80 percent of their weight and the addition of an orange and lime dressing makes this one of the most thirst quenching meals of the year.

10. Frozen Grapes

This is probably the simplest recipe on the list but nonetheless is a tasty one. This recipe calls for a sugary coating but you can opt out if you want or substitute it with Splenda to achieve a healthier, yet sweet taste. On average, grapes are made up of about 80 percent water, making them a quick and convenient way to get more water in your body. Frozen mangos are also an easy snack to make and are also a great source of water.

You’ve probably noticed a common theme in the above recipes in that they all seem to consist of fresh fruits or vegetables. If you are doing your best to eat a balanced diet with these food items, it is likely you are getting plenty of water from your nutrition. If not, try to implement some of these recipes into your daily menu and remember to drink plenty of clean, filtered water!

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Filter Butler
Filter Butler offers whole Home Filters, Whole home Salt Free Softeners, and other drinking water solutions for residential and commercial customers.
Categories: Health