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Best foods to keep kids hydrated this summer from Sprouts

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Does anyone feel overwhelmed with the daily amount of water your body needs to stay hydrated? I’ve seen so many statistics on this matter–from drinking half your body weight to the Institute of Medicine’s recommendation of 91 ounces of fluids per day for women. 

But what was the one thing I didn’t factor in? Twenty percent of our fluid intake comes from food. 

I learned this nifty fact and so many more hydration tips from Registered Dietitians Suzanne Farrell as we toured a Sprouts Farmers Market. We all know that water is the cornerstone for all body functions and is the most abundant substance in the body. It helps lubricate joints, maintain our body temperature, weight management, digestion, skin, and even our mood and energy levels.

Foods with High Water Content

sprouts2Denver’s temperatures are rising so if you’re anything like me and have a tough time downing 8 glasses of water a day, wouldn’t you be interested to know what foods keep you hydrated?  Here are a few fun things we learned as we toured Sprouts.

  • Cucumbers have the highest water content of any fruit or vegetable–97 percent. Flavor them in a glass of water for the win. 
  • Peppers weigh in at around 92 percent water.
  • Obviously, watermelon has extremely high water content but did you know so are strawberries, grapefruit and cantelope?
  • Unimaginative ol’ iceberg lettuce has the highest water content out of the different kinds of lettuce. 
  • Celery is right up there and is 95 percent water. 
  • Coffee helps with hydration so long as you are not drinking it excessively; two cups was quoted as a good amount per day. 
  • A glass of milk contains 89 percent water; couple that with yogurt and that is a very hydrating snack. 

Suzanne also posed the question: “Is it OK to drink the majority of your water before 1 p.m.?” Of course, any water intake is good for the body but she joked, “we’re not camels who store water. It’s best to sip throughout the day so our body is constantly being replenished.”

Kids Total Daily Beverage and Drinking Water Requirements

kidssummerSo, what about our kiddos? The daily amount of water that a child needs depends on factors such as age, weight, gender, air temperature, humidity, their activity level and overall health. These recommendations are set for generally healthy kids living in temperate climates.

Age Range         Gender              Total Water (cups/day)

4-8 years           Boys & Girls       5 
9-13 years          Girls                    7
                             Boys                   8
14-18 years        Girls                   8
                             Boys                  11

The amount of water kids need might seem like a lot but keep in mind that the recommendations in the chart are for total water, which includes water from all sources: drinking water, other beverages and foods. Remember that fruits and vegetables have a much higher water content than other solid foods. This high water helps keep the calorie level of fruits and vegetables low while their nutrient level remains high–another awesome reason for kids to eat more from these food groups. 

As we toured Sprouts, I saw plenty of fun options to spruce up my water intake. 

10 Ways to Drink Water

  1. Top with lemon
  2.  Brew up a cup of herbal tea
  3. Drop in fresh cucumber slices
  4. Add pineapple
  5. Float blueberries
  6. Squeeze in some orange juice
  7. Carbonated
  8. Splash in cranberry juice
  9. Add calorie-free raspberry syrup to crushed ice.
  10. Drink it pure! 


Have a happy, healthy and hydrated summer!

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