Up your water intake this season with these delicious recipes that are rich in H2O.
8 Post-Workout Juice Recipes
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Fruit and vegetables have the highest water content—as much as 90 percent or more—compared to most foods. One of the easiest ways to reap their abundant hydration and overall nutrition is to juice them.
For example, one cup of carrot or celery juice provides the same nutrients found in five cups of those same vegetables chopped up. The eight juice recipes below will help you pack in more plants and stay hydrated.
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Nutrition TipsChicken, Arugula and Strawberry Panzanella
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Sodium and potassium are the two primary electrolytes in your body. Keeping them in balance is the key to better hydration, according to Donna P. Feldman, a registered dietitian nutritionist who specializes in sports nutrition.
Strawberries are 91 percent water and are also rich in potassium. Most store-bought rotisserie chickens contain sodium, so you'll get plenty from the poultry portion of this dish. Arugula is 90 percent water.
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Nutrition TipsHearty Healthy, Spicy Soup
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Soup is up to the hydration task. Water creates the base for this recipe, which includes plenty of hydrating vegetables, including celery (96 percent water), cabbage (90 percent water) and carrots (87 percent water).
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Nutrition TipsRoasted Balsamic Radishes
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Radishes get their crunch from their high water content—nearly 95 percent. They're also loaded with antioxidants and phytochemicals that protect the body against cancer.
This radish recipe makes a stellar substitute side dish for potatoes.
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Nutrition TipsRoasted Vegetable Farro Salad
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In addition to their oxidative stress-lowering capabilities, cruciferous vegetables such as cauliflower and broccoli are also adept in the hydration department. Cauliflower contains 92 percent water and broccoli contains 91 percent. This farro salad builds in both.
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Nutrition TipsRosemary-Honey Lemonade
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If you find plain water boring, add lemon to it. The citrus not only enhances flavor, it also provides potassium, which aids in hydration.
This lemonade takes basic lemon-water up a level with the addition of fresh rosemary and a honey-based simple syrup. Honey is an excellent pre-workout energy source that doesn't induce hypoglycemia, according to a study at the University of Memphis Exercise and Sport Nutrition Laboratory, led by Dr. Richard Kreider.
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Nutrition TipsThai Green Curry With Shrimp and Scallops Recipe
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This seafood curry recipe comes from certified sports nutritionist and triathlete Matt Fitzgerald and dietitian and trainer Georgie Fear.
Although shrimp and scallops may not be at the top of your mind when you think of hydration, seafood is about 70 percent water. This recipe also incorporates bell peppers, which are 92 percent water. The base of the curry sauce is coconut milk, which includes electrolyte-rich coconut water.
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Nutrition TipsToasted Rainbow Quinoa with Roasted Tomatoes
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Tomatoes are comprised of 95 percent water, and a half-cup of tomatoes contains 215 milligrams of potassium.
This light quinoa recipe boasts a pint of lycopene-rich heirloom rainbow cherry tomatoes. If you can't find heirloom tomatoes, regular cherry tomatoes will work just fine and deliver the same hydration benefits.
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Nutrition TipsWatermelon Tonic
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This tonic hydrates—watermelons are 92 percent water—and cleanses. Like tomatoes, watermelon holds the powerful antioxidant lycopene, which helps neutralize harmful free radicals in the body.
Plus, the mint and clove buds in the tonic ward off fatigue, improve circulation and build energy.
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