Two gallons. That's about how much water a hard-pedaling cyclist should guzzle on a hot day, according to the Institute of Medicine. The good news: You don't have to mainline H2O to fill up. Top off your tank with foods that are high in water, says Tara Gidus, RD, an Orlando-based sports dietitian. Reach for these waterlogged foods to take a bite out of your thirst.
Blueberries: These gems contain up to 92 percent water and are rich in anthocyanins, which give them their deep hues and reduce post-workout inflammation and joint pain.
Melon: Made up of 90 percent water, melon is an ideal recovery snack. It replaces glycogen stores quickly, says David Grotto, RDN, author of The Best Things You Can Eat.
Soup: It contains sodium, the most important electrolyte to replace. Choose brothy varieties or one with vegetables, which offer nutrients to round out the electrolyte mix.
Grains: As they cook, grains such as quinoa, rice, and oatmeal soak up water, which your body absorbs during digestion. Oatmeal's soluble fiber also sucks up cholesterol.
Sweet Peppers: At 92 percent water, these are among the most hydrating of all vegetables. They're also packed with vitamins C (one red bell pepper has 253 percent of your daily value) and A.
Lettuce: Iceberg leads the pack at 96 percent water, but other varieties, such as romaine, are more nutritious and nearly as aqueous.
Cucumber: A cuke is as water-rich as lettuce, and its peel contains silica, which promotes elasticity in joints, skin and fingernails.
Celery: At 95 percent water, it's low in calories and high in fiber, both of which can aid in calorie management.