Lettuce (Cos) (96% water) ● They contain high levels of vitamin K and ß-carotene that converts to vitamin A, as well as folate (B9) that helps with the metabolism of DNA synthesis.● It also contains the minerals calcium, magnesium, potassium and iron – that is pivotal in energy production.

Grapefruit (91% water)● The fruit contains good levels of vitamins A, C, and flavonoid antioxidants that are also essential for vision and pectin that helps reduce toxicity in the gut and the reabsorption of cholesterol.● It also contains lycopene, most B vitamins, iron, calcium, copper, phosphorus and potassium - an important component of cell and body fluids.

Peppers (92% water)● Peppers contain capsaicin that has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties, as well as good levels of most B vitamins, alongside A and C.● The minerals in peppers are iron, copper, zinc, potassium, manganese, magnesium, and selenium – an antioxidant trace element.

Tomatoes (95% water)● They contain zeaxanthin and lycopene, vitamins A and C that protect against harmful organisms and help the body develop resistance to infectious agents.● They are very rich in potassium and have decent levels of most B vitamins, as well some essential minerals like iron, calcium, manganese and other trace elements.

Radishes (95% water)● They contain sulforaphane, an antioxidant compound that may protect against certain cancers and vitamin C that is required by the body for synthesis of collagen.● Also, they contain vitamins B1, B2, B6 and iron, magnesium, copper and calcium - that apart from supporting bone health helps regulate muscle contractions, including the heart.

The Bottom Line: These foods not only help to hydrate us, but they provide a staggering level of antioxidants that protect us from ill health, as well as other important nutrients. It is incredibly easy to fit these foods into our lives, especially if you have a nutri-blender, but if not then start including salads into your everyday meals. This will help you achieve your 7-A-Day and will add colour and variety to the dishes you create. Remember to eat these raw for maximum effect, as cooking will reduce their fluid capacities.

HYDRATING FOODS

Each month our nutritionist Gary Baverstock provides some basic science and unbiased information,

to help demystify certain popular foods in our diet.

Hydrating foods ● Now it is the summer and the sun is shining (!) we need to ensure we are properly hydrated.● The amount of fluid you need depends on many things including the weather, how much physical activity you do and your age.● European recommendations suggest 1.6L* of fluid/day for women and 2L* of fluid/ day for men. ● You can get water from nearly all fluids that you drink, apart from stronger alcoholic drinks such as wine and spirits. ● Tea and coffee provide water but also high levels of caffeine, whereas dairy often provides more fats than you need.● * On top of the water you drink we also need to obtain water from the foods we eat – this should provide about 20% extra of your total fluid intake.

Why do you need water? ● Your body is nearly two-thirds water, so it is really important that you consume enough fluid to stay hydrated and healthy.● If you don’t get enough fluid you may feel tired, get headaches and not perform at your best.● Water is also used for: digesting food, dissolving nutrients so that they can pass through the intestinal cell walls into your bloodstream, and move food along through your intestinal tract.● The transportation and use of nutrients to cells, such as minerals, vitamins and glucose.● The safe elimination of toxins and waste products out of your body.● Providing a medium in which biochemical reactions such as metabolism (digesting food, producing energy, and building tissue) occur.● Sending electrical messages between cells so that your muscles can move, your eyes can see, your brain can think, and so on.● Regulating body temperature — cooling your body with moisture (perspiration) on your skin.● The lubrication around joints and it also acts as a shock absorber for eyes, brain and spinal cord, and even for the foetus through amniotic fluid.

Signs of dehydration

How does food help hydrate us? ● Apart from increasing your fluid intake there are other things that can help to hydrate you.● Research shows that eating foods that are full of water not only helps to keep you satisfied and hydrated on fewer calories, but they provide essential nutrients.● Great reasons to start eating your water!

Hydrating foods nutrition

Based on 100g raw values. Source: nutritiondata.com. Sodium x 2.5 = salt level.

Hydrating foods – general nutrition● They have absolutely no fats and are low in calories and sodium, and dietary fibre, but are all brimming with water. The following are nine of the best!

Watermelon (92% water)● Rich in phytochemicals, flavonoids and vitamin A, which are all powerful antioxidants, as well as lycopene that helps to protect the skin.● Its levels of calcium and magnesium is what makes it ideal for rehydration and is also a good source of potassium, manganese and vitamins B1, B6 & C.

Celery (95% water)● Celery stalks are high in vitamin A that is required for maintaining healthy mucosa and skin, and for night vision, and vitamin K that helps in blood clotting, bone and brain health.● It is a very good source of the minerals sodium, calcium, manganese, magnesium and potassium - an important component of cell and body fluids that help regulate heart rate and blood pressure.

Cucumber (96% water)● Cucumbers contain vitamin A, C and unique antioxidants, and the peel is a good source of dietary fibre protecting the colon from toxins and reducing constipation.● They are also high in heart friendly potassium and vitamin K that helps in blood clotting, bone and brain health.

Strawberry (92% water)● Strawberries are high in vitamins A, C and E, and many flavonoid phytochemicals that are all powerful antioxidants that act against free radicals protecting the body from many disease processes.● The fruit is also rich in B vitamins that help metabolize carbohydrates, proteins, and fats, and also potassium, manganese, fluorine, copper, iron and iodine that have many health benefits.

Dark urine Dry mouth Light-headedness Rapid heart beat

Less urination Constipation Delirium Low blood pressure

Extreme thirst Headache Muscle cramps No tears when crying

Source CaloriesFat /

SaturatesTotal Carbs

Dietary Fibre

Total Sugars

Protein Sodium

Watermelon 30cals 0g / 0g 8g 0g 6g 1g 1mg

Celery 16cals 0g / 0g 3g 2g 2g 1g 80mg

Cucumber 15cals 0g / 0g 4g 0g 2g 1g 2mg

Strawberries 32cals 0g / 0g 12g 3g 7g 1g 2mg

Lettuce (Cos) 17cals 0g / 0g 3g 2g 1g 1g 8mg

Grapefruit (pink)

39cals 0g / 0g 9g 2g 7g 0g 1mg

Pepper (green)

20cals 0g / 0g 5g 2g 2g 1g 3mg

Tomatoes 18cals 0g / 0g 4g 1g 3g 1g 5mg

Radish 16cals 0g / 0g 3g 2g 2g 1g 39mg