Dehydration: Not just a summer thing | CNN

According to the old rule of thumb, you're supposed to drink eight glasses of water per day (and some experts recommend even more). That can seem like a daunting task on some days, but here's the catch: You don't have to drink all that water. Roughly 20% of our daily H2O intake comes from solid foods, especially fruits and vegetables.

It's still important to drink plenty of water -- especially in the summertime -- but you can also quench your thirst with these 15 hugely hydrating foods, all of which are at least 90% water by weight.

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<strong>Cucumber</strong><br />Water content: 96.7%<br /><br />This summer veggie -- which has the <a href="http://ndb.nal.usda.gov/ndb/foods/show/2945" target="_blank" target="_blank">highest water content </a>of any solid food -- is perfect in salads or sliced up and served with some hummus, says Keri Gans, author of "The Small Change Diet: 10 Steps to a Thinner and Healthier You" and a consultant to Mindbloom, a technology company that makes life-improvement apps.<br /><br />Want to pump up cucumber's hydrating power even more? Try blending it with nonfat yogurt, mint and ice cubes to make cucumber soup. <br /><br /><a href="http://www.health.com/health/gallery/0,,20660118,00.html" target="_blank" target="_blank">Health.com: The best foods for every vitamin and mineral</a><br />

Cucumber
Water content: 96.7%

This summer veggie -- which has the highest water content of any solid food -- is perfect in salads or sliced up and served with some hummus, says Keri Gans, author of "The Small Change Diet: 10 Steps to a Thinner and Healthier You" and a consultant to Mindbloom, a technology company that makes life-improvement apps.

Want to pump up cucumber's hydrating power even more? Try blending it with nonfat yogurt, mint and ice cubes to make cucumber soup.

Health.com: The best foods for every vitamin and mineral

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<strong>Iceberg lettuce</strong><br />Water content: 95.6%<br /><br />Iceberg lettuce tends to get a bad rap, nutrition-wise. Health experts often recommend shunning it in favor of darker greens like spinach or romaine lettuce, which contain higher amounts of fiber and nutrients such as folate and vitamin K.<br />It's a different story when it comes to water content, though: Crispy iceberg has the highest of any lettuce, followed by butterhead, green leaf and romaine varieties.<br />So when the temperature rises, pile iceberg onto sandwiches or use it as a bed for a <a href="http://www.health.com/health/gallery/0,,20401749,00.html" target="_blank" target="_blank">healthy chicken salad</a>. Even better: Ditch the tortillas and hamburger buns and use iceberg leaves as a wrap for tacos and burgers.

Iceberg lettuce
Water content: 95.6%

Iceberg lettuce tends to get a bad rap, nutrition-wise. Health experts often recommend shunning it in favor of darker greens like spinach or romaine lettuce, which contain higher amounts of fiber and nutrients such as folate and vitamin K.
It's a different story when it comes to water content, though: Crispy iceberg has the highest of any lettuce, followed by butterhead, green leaf and romaine varieties.
So when the temperature rises, pile iceberg onto sandwiches or use it as a bed for a healthy chicken salad. Even better: Ditch the tortillas and hamburger buns and use iceberg leaves as a wrap for tacos and burgers.

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<strong>Celery</strong><br />Water content: 95.4%<br /><br />That urban legend about celery having negative calories isn't quite true, but it's pretty close. Like all foods that are high in water, celery has very few calories: just 6 calories per stalk. And its one-two punch of fiber and water helps fill you up and curb your appetite.<br /> <br />This lightweight veggie isn't short on nutrition, however. Celery contains folate and vitamins A, C and K. And thanks in part to its high water content, celery neutralizes stomach acid and is often recommended as a <a href="http://www.health.com/health/gallery/0,,20440834,00.html" target="_blank" target="_blank">natural remedy</a> for heartburn and acid reflux.<br /><br /><a href="http://www.health.com/health/gallery/0,,20640804,00.html" target="_blank" target="_blank">Health.com: 30 foods under 40 calories</a>

Celery
Water content: 95.4%

That urban legend about celery having negative calories isn't quite true, but it's pretty close. Like all foods that are high in water, celery has very few calories: just 6 calories per stalk. And its one-two punch of fiber and water helps fill you up and curb your appetite.

This lightweight veggie isn't short on nutrition, however. Celery contains folate and vitamins A, C and K. And thanks in part to its high water content, celery neutralizes stomach acid and is often recommended as a natural remedy for heartburn and acid reflux.

Health.com: 30 foods under 40 calories

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<strong>Radishes</strong><br />Water content: 95.3%<br /><br />These refreshing root vegetables should be a fixture in your spring and summer salads. They provide a burst of spicy-sweet flavor -- and color! -- in a small package, and more important, they're filled with antioxidants such as catechin (also found in green tea).<br /> <br />A crunchy texture also makes radishes a perfect addition to healthy summer coleslaw, with no mayo required. Slice them up with shredded cabbage and carrots, sliced snow peas, and chopped hazelnuts and parsley, and toss with poppy seeds, lemon juice, olive oil, salt and pepper.<br />

Radishes
Water content: 95.3%

These refreshing root vegetables should be a fixture in your spring and summer salads. They provide a burst of spicy-sweet flavor -- and color! -- in a small package, and more important, they're filled with antioxidants such as catechin (also found in green tea).

A crunchy texture also makes radishes a perfect addition to healthy summer coleslaw, with no mayo required. Slice them up with shredded cabbage and carrots, sliced snow peas, and chopped hazelnuts and parsley, and toss with poppy seeds, lemon juice, olive oil, salt and pepper.

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<strong>Tomatoes</strong><br />Water content: 94.5%<br /><br />Sliced and diced tomatoes will always be a mainstay of salads, sauces and sandwiches, but don't forget about sweet cherry and grape varieties, which make an excellent hydrating snack, Gans says. "They're great to just pop in your mouth, maybe with some nuts or some low-sodium cheese," she says. "You get this great explosion of flavor when you bite into them."<br /> <br />Having friends over? Skewer grape tomatoes, basil leaves and small chunks of mozzarella on toothpicks for a quick and easy appetizer.<br /><br /><a href="http://www.health.com/health/gallery/0,,20682477,00.html" target="_blank" target="_blank">Health.com: 20 snacks that burn fat</a><br />

Tomatoes
Water content: 94.5%

Sliced and diced tomatoes will always be a mainstay of salads, sauces and sandwiches, but don't forget about sweet cherry and grape varieties, which make an excellent hydrating snack, Gans says. "They're great to just pop in your mouth, maybe with some nuts or some low-sodium cheese," she says. "You get this great explosion of flavor when you bite into them."

Having friends over? Skewer grape tomatoes, basil leaves and small chunks of mozzarella on toothpicks for a quick and easy appetizer.

Health.com: 20 snacks that burn fat

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<strong>Green peppers</strong><br />Water content: 93.9%<br /><br />Bell peppers of all shades have a high water content, but green peppers lead the pack, just edging out the red and yellow varieties (which are about 92% water). And contrary to popular belief, green peppers contain just as many antioxidants as their slightly sweeter siblings.<br /> <br />Peppers are a great pre-dinner or late-night snack, Gans says. "We tell people to munch on veggies when they have a craving, but a lot of people get bored of carrots and celery pretty quickly," she says. "Peppers are great to slice up when you get home from work, while you're making or waiting for dinner."<br />

Green peppers
Water content: 93.9%

Bell peppers of all shades have a high water content, but green peppers lead the pack, just edging out the red and yellow varieties (which are about 92% water). And contrary to popular belief, green peppers contain just as many antioxidants as their slightly sweeter siblings.

Peppers are a great pre-dinner or late-night snack, Gans says. "We tell people to munch on veggies when they have a craving, but a lot of people get bored of carrots and celery pretty quickly," she says. "Peppers are great to slice up when you get home from work, while you're making or waiting for dinner."

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<strong>Cauliflower</strong><br />Water content: 92.1%<br /><br />Don't let cauliflower's pale complexion fool you: In addition to having lots of water, these unassuming florets are packed with vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer, including breast cancer. (A 2012 study of breast cancer patients by Vanderbilt University researchers found that eating cruciferous veggies like cauliflower was associated with a lower risk of dying from the disease or seeing a recurrence.)<br /> <br />"Break them up and add them to a salad for a satisfying crunch," Gans suggests. "You can even skip the croutons!"<br />

Cauliflower
Water content: 92.1%

Don't let cauliflower's pale complexion fool you: In addition to having lots of water, these unassuming florets are packed with vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer, including breast cancer. (A 2012 study of breast cancer patients by Vanderbilt University researchers found that eating cruciferous veggies like cauliflower was associated with a lower risk of dying from the disease or seeing a recurrence.)

"Break them up and add them to a salad for a satisfying crunch," Gans suggests. "You can even skip the croutons!"

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<strong>Watermelon</strong><br />Water content: 91.5%<br /><br />It's fairly obvious that watermelon is full of, well, water, but this juicy melon is also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. In fact, watermelon contains more lycopene than raw tomatoes: about 12 milligrams per wedge, versus 3 milligrams per medium tomato.<br /> <br />Although this melon is plenty hydrating on its own, Gans loves to mix it with water in the summertime. "Keep a water pitcher in the fridge with watermelon cubes in the bottom," she says. "It's really refreshing and a great incentive to drink more water overall."<br />

Watermelon
Water content: 91.5%

It's fairly obvious that watermelon is full of, well, water, but this juicy melon is also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. In fact, watermelon contains more lycopene than raw tomatoes: about 12 milligrams per wedge, versus 3 milligrams per medium tomato.

Although this melon is plenty hydrating on its own, Gans loves to mix it with water in the summertime. "Keep a water pitcher in the fridge with watermelon cubes in the bottom," she says. "It's really refreshing and a great incentive to drink more water overall."

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<strong>Spinach</strong><br />Water content: 91.4% <br /><br />Iceberg lettuce may have a higher water content, but spinach is usually a better bet overall. Piling raw spinach leaves on your sandwich or salad provides nearly as much built-in hydration, with an added nutritional punch.<br /> <br />Spinach is rich in lutein, potassium, fiber and brain-boosting folate, and just one cup of raw leaves contains 15% of your daily intake of vitamin E, an important antioxidant for fighting off the damaging molecules known as free radicals.<br /> <br /><a href="http://www.health.com/health/gallery/0,,20553010,00.html" target="_blank" target="_blank">Health.com: The 20 best foods for fiber</a>

Spinach
Water content: 91.4%

Iceberg lettuce may have a higher water content, but spinach is usually a better bet overall. Piling raw spinach leaves on your sandwich or salad provides nearly as much built-in hydration, with an added nutritional punch.

Spinach is rich in lutein, potassium, fiber and brain-boosting folate, and just one cup of raw leaves contains 15% of your daily intake of vitamin E, an important antioxidant for fighting off the damaging molecules known as free radicals.

Health.com: The 20 best foods for fiber

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<strong>Star fruit</strong><br />Water content: 91.4%<br /><br />This tropical fruit, also known as carambola, comes in sweet and tart varieties and has a juicy texture similar to pineapple. Its eye-catching shape looks great in a fruit salad or as an edible garnish on the rim of a summer cocktail. As a bonus, it's rich in antioxidants, especially epicatechin, a heart-healthy compound also found in red wine, dark chocolate and green tea.<br /> <br />One note of caution: People with kidney problems should avoid star fruit because of its high levels of oxalic acid.<br />

Star fruit
Water content: 91.4%

This tropical fruit, also known as carambola, comes in sweet and tart varieties and has a juicy texture similar to pineapple. Its eye-catching shape looks great in a fruit salad or as an edible garnish on the rim of a summer cocktail. As a bonus, it's rich in antioxidants, especially epicatechin, a heart-healthy compound also found in red wine, dark chocolate and green tea.

One note of caution: People with kidney problems should avoid star fruit because of its high levels of oxalic acid.

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<strong>Strawberries</strong><br />Water content: 91.0%<br /><br />All berries are good foods for hydration, but juicy red strawberries are easily the best of the bunch. Raspberries and blueberries both hover around 85% water, and blackberries are only slightly better at 88.2%.<br /> <br />"I love strawberries blended in a smoothie or mixed with plain nonfat yogurt, another hydrating food," Gans says. Strawberries add natural sweetness to the yogurt, she adds, and the combo of carbohydrates, fiber and protein make a great post-workout recovery snack.<br /> <br /><a href="http://www.health.com/health/gallery/0,,20306851,00.html" target="_blank" target="_blank">Health.com: 12 summer fruit and veggie recipes</a>

Strawberries
Water content: 91.0%

All berries are good foods for hydration, but juicy red strawberries are easily the best of the bunch. Raspberries and blueberries both hover around 85% water, and blackberries are only slightly better at 88.2%.

"I love strawberries blended in a smoothie or mixed with plain nonfat yogurt, another hydrating food," Gans says. Strawberries add natural sweetness to the yogurt, she adds, and the combo of carbohydrates, fiber and protein make a great post-workout recovery snack.

Health.com: 12 summer fruit and veggie recipes

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Broccoli
Water content: 90.7%

Like its cousin cauliflower, raw broccoli adds a satisfying crunch to a salad. But its nutritional profile -- lots of fiber, potassium, vitamin A and vitamin C -- is slightly more impressive. What's more, broccoli is the only cruciferous vegetable (a category that contains cabbage and kale, in addition to cauliflower) with a significant amount of sulforaphane, a potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals.

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<strong>Grapefruit</strong><br />Water content: 90.5%<br /><br />This juicy, tangy citrus fruit can help lower cholesterol and shrink your waistline, research suggests. In one study, people who ate one grapefruit a day lowered their bad (LDL) cholesterol by 15.5% and their triglycerides by 27%. In another, eating half a grapefruit -- roughly 40 calories -- before each meal helped dieters lose about 3½ pounds over 12 weeks. Researchers say compounds in the fruit help fuel fat burn and stabilize blood sugar, therefore helping to reduce cravings.<br />

Grapefruit
Water content: 90.5%

This juicy, tangy citrus fruit can help lower cholesterol and shrink your waistline, research suggests. In one study, people who ate one grapefruit a day lowered their bad (LDL) cholesterol by 15.5% and their triglycerides by 27%. In another, eating half a grapefruit -- roughly 40 calories -- before each meal helped dieters lose about 3½ pounds over 12 weeks. Researchers say compounds in the fruit help fuel fat burn and stabilize blood sugar, therefore helping to reduce cravings.

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<strong>Baby carrots</strong><br />Water content: 90.4%<br /><br />A carrot's a carrot, right? Not when it comes to water content. As it turns out, the baby-size carrots that have become a staple in supermarkets and lunchboxes contain more water than full-size carrots (which are merely 88.3% water).<br /> <br />The ready-to-eat convenience factor is hard to top, as well. Snack on them right out of the bag, dip them in hummus or guacamole, or -- for a bit of added crunch and bright orange color -- chop them up and add them to salads or salsas.<br />

Baby carrots
Water content: 90.4%

A carrot's a carrot, right? Not when it comes to water content. As it turns out, the baby-size carrots that have become a staple in supermarkets and lunchboxes contain more water than full-size carrots (which are merely 88.3% water).

The ready-to-eat convenience factor is hard to top, as well. Snack on them right out of the bag, dip them in hummus or guacamole, or -- for a bit of added crunch and bright orange color -- chop them up and add them to salads or salsas.

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<strong>Cantaloupe</strong><br />Water content: 90.2%<br /><br />This succulent melon provides a big nutritional payoff for very few calories. One 6-ounce serving -- about one-quarter of a melon -- contains just 50 calories but delivers a full 100% of your recommended daily intake of vitamin A.<br /> "I love cantaloupe as a dessert," Gans says. "If you've got a sweet tooth, it will definitely satisfy." Tired of plain old raw fruit? Blend cantaloupe with yogurt and freeze it into sherbet, or puree it with orange juice and mint to make a refreshing soup.

Cantaloupe
Water content: 90.2%

This succulent melon provides a big nutritional payoff for very few calories. One 6-ounce serving -- about one-quarter of a melon -- contains just 50 calories but delivers a full 100% of your recommended daily intake of vitamin A.
"I love cantaloupe as a dessert," Gans says. "If you've got a sweet tooth, it will definitely satisfy." Tired of plain old raw fruit? Blend cantaloupe with yogurt and freeze it into sherbet, or puree it with orange juice and mint to make a refreshing soup.

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Foods that keep you hydrated

Editor’s Note: upwave is Turner Broadcasting’s new lifestyle brand designed to entertain the health into you! Visit upwave.com for more information and follow upwave on Twitter, Facebook, YouTube, Pinterest and Instagram @upwave.

Story highlights

It's as easy to become dehydrated in winter as in summer

Few people recognize the signs of dehydration in winter

Water-rich foods can help keep you hydrated

upwave.com —

Most of us think of dehydration as a summer problem.

The days are longer (and warmer!), and you’re sweating more. To compensate, you drink more water and eat water-rich fruits and vegetables. You also go to the gym when it’s too hot to complete an outdoor workout.

What many people don’t realize, however, is that it’s just as easy to become dehydrated in the winter. And because few people recognize the signs of dehydration in the winter, it can be even more dangerous.

“In a dry or high-altitude setting, you can have sweat turn right into vapor instead of forming on the skin,” says Dr. Ralph E. Holsworth, director of clinical and scientific research for Essentia Water and medical director of Southeast Colorado Hospital in Springfield, Colorado. “For instance, if you have been skiing and see someone steaming, then their sweat has already turned to water vapor, visualized as steam.”

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Dehydration – no matter which season we’re in – is always dangerous. After all, up to 60% of a person’s body weight is water, and it only takes a 1- to 2% drop in that percentage to cause dehydration.

Why is hydration so important? That’s easy: Water is vital to both organ function and digestion. It also carries nutrients and oxygen throughout the body, controls blood pressure and lubricates joints. Without enough water, your skin can become dry and wrinkled.

Each day, the body loses about eight cups of water, and that fluid needs to be replenished. When you become dehydrated, your blood becomes thicker, making your heart work harder. Also, as you age, the body is less able to recognize dehydration. The initial thirst signals aren’t triggered and sent to the brain, making it especially important to be aware of how much water is consumed.

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If you’re unsure about whether or not you’re dehydrated, look for the signs, which include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting. Your urine will be darker than usual, too. You’re also more likely to experience dry mouth, chills and dry or flushed skin.

3 ways to stay hydrated

Carry around a water bottle. You know it’s important to drink water before, during and after a workout, but drinking water during the day can help stave off dehydration, too. You’ll replace the water that your body needs for its daily functioning and (hopefully!) add a little extra before your spin class.

Eat water-rich fruits and vegetables. You can get some of the water from fresh produce. According to Karen Owoc, a human-performance specialist and professional member of the American College of Sports Medicine and the International Society of Sports Nutrition, although watermelon is usually the first fluid-rich fruit people think of, lettuce is 95% water. And oranges and apples are 88 and 84% water, respectively.

upwave: How to eat your way to hydration

Choose the right clothing. Clothes can make a big difference when it comes to reducing sweat. Light-colored clothing reflects the heat during the summer months. Light-weight, loose clothing allows for better air circulation and helps sweat evaporate more quickly all year round. If you’re exercising outside, be sure to dress in layers so you can pull off clothing that may be making you too warm later on.

This article was originally published on upwave.com.