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.
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| Blueberries |
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.
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| Cantaloupe |
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.
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| Soup |
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.
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| Grains |
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.
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| Peppers |
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.
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| Lettuce |
Lettuce: Iceberg leads the pack at 96 percent water, but other varieties,
such as romaine, are more nutritious and nearly as aqueous.
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| Cucumbers |
Cucumber: A cuke is as water-rich as lettuce, and its peel contains silica,
which promotes elasticity in joints, skin and fingernails.
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| Celery |
Celery: At 95 percent water, it's low in calories and high in fiber, both
of which can aid in calorie management.
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