Beyond Just Water: Make Hydrating Fun!

As I landed in New York this week I couldn’t believe the heat I felt when I stepped outside of the comfort of the airport AC into the heatwave that is hitting the East Coast, mind you I had just left Florida. It made me wonder how many of us are really prepared as the summer sun blazes through our cities, and I am not talking about just grabbing a bottle of water on the go.

So let’s talk about it.  

When summer heat hits, nothing beats an icy glass of water, we can all agree. But what if you’re someone who forgets to sip throughout the day, or just doesn’t feel thirsty until you’re already parched? As someone who loves sharing about microgreens and whipping up homemade meals, I’ve discovered that staying hydrated isn’t just about what’s in your glass—it’s also about what’s on your plate. 

The Hidden Hydration in Food 

Most foods contain at least a little water. Even walnuts, which seem dry, are about 3% water, while a whole-wheat bagel is around 38% water, and cooked salmon is about 65% water. But the true superstars? Fruits and vegetables. Celery, cucumbers, and romaine lettuce are about 95% water—almost like eating a crunchy glass of water! Other favorites like green grapes, peaches, and corn fall in the 70% to 90% range. Soups, milk, yogurt, cottage cheese, and smoothies are also excellent sources of dietary fluid. 

Making Hydration Delicious 

As someone who enjoys making homemade meals and sharing them on Instagram, I love experimenting with water-rich foods. Here are a few ways I incorporate hydration into my daily routine: 

Try my morning smoothies: 

I blend a handful of microgreens with watermelons, or soursop or berries for a refreshing start.

When I don’t feel like using the blender, I just go on a full on berry blast, mixing blueberries, raspberries, blackberries, strawberries and if I can find them, golden gooseberries.

Microgreens & Soupsop Smoothie

I love microgreens and wheatgrass shots, and I always remind my clients that even these tiny greens pack a hydrating punch. While not as watery as cucumbers, they add a fresh burst of flavor and nutrients to any smoothie, juice, salad or cooked meal.

In the afternoon (usually after I come from the gym), I love to make what I call “rainbow salads” which include a mix of some of these favorites: dark leafie lettuce, kale, wok choi, collard greens, cucumbers, tomatoes, bell peppers, red onions, cilantro, celery, mushrooms, walnuts or raw pumpkin seeds or hemp seeds, avocado, olives, artichokes, orange or purple sweet potatoes (I bake or steam my potatoes, keep them in the fridge and chop them in cubes which I add to my salads), green apples, beets, oranges, you name it. Now you may wonder, well which one is it?

In our 28-Day Detox Program, clients receive some amazing recipes for salads that will blow your mind. (check it out!).

Spiralized Veggies Salad with Microgreens

How much water is enough?

For of you concerned about dehydration, you may wonder, how much fluid do I need? 

The National Academy of Medicine recommends about 11 cups (88 ounces) per day for women and 15 cups (120 ounces) per day for men. And while they include in their recommendation all fluids, water, coffee, tea, juice, milk, and even low-alcohol drinks, we recommend staying away from caffeinated drinks, milk and alcohol all together. 

We find that some of our clients are sensitive to caffeine, which causes restlessness, sleep disturbances or anxiety and while moderate caffeine does not significantly dehydrate most people, it can have a mild diuretic effect. And don’t forget: a balanced diet can contribute up to two cups of fluid per day.  Just two servings of fruit and three servings of vegetables can provide about 15 ounces of fluid. 

My recommendation for making water more enticing

Even with all these food options, water is still essential. Some of my tricks: Infuse with Fresh Herbs: Hibiscus, mint or basil add a subtle, refreshing flavor. Add fruits like berries,  citrus slices, cucumber (yes this is a fruit), watermelon, whatever suits your pallet. Make it fun!

Try Different Temperatures: Chilled, with ice, or even warm, whatever you’re in the mood for. Bringing it all together, finding the right balance of drinks and water-rich foods takes a little experimentation, but it’s worth it. Whether you’re making colorful salads, sweet potato sushi (one of my favorites!), watermelon hibiscus popsicles, or a wheatgrass shot, every bite and sip brings you closer to feeling energized, alert, and refreshed, no matter the season. 

Stay hydrated, stay creative, and share your journey!

Don't hesitate to contact me to discuss how you can live a more vibrant lifestyle and the many options we offer to assist you on your journey.