Hydrate with water and food

Increase your water intake with food and stay hydrated.

Grapefruit is 91 percent water.
Grapefruit is 91 percent water.

According to the Centers for Disease Control and Prevention (CDC), more than half of our body is made up of water. How much water does the body need each day? The Mayo Clinic had this to say, "The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day."

Water is healthy, fat and calorie-free and provides a feeling of fullness. Facts are water is as nutritious for us as many of the foods that we eat! 

Ways in which hydration helps our bodies,

  • Water maintains good blood volume which aids in cushioning and lubricating joints 
  • Water supports internal organs, such as the kidneys which flush out toxins and waste
  • Water helps transport oxygen, fat and glucose to your working muscles
  • Water allows hydration in the mouth and saliva glands impacting digestion
  • Water pads the blood stream with extra hydration assisting in cardiovascular health
  • Water acts as an internal coolant regulating body temperature, perspiration, and sweat
  • Water benefits the skin, an organ made up of cells which need water to properly function

When we are thirsty, we drink. But did you know that many fruits and vegetables can actually assist in quenching your body’s thirst for hydration?

Examples include:

  • Fruits – Grapefruit with 91 percent, cantaloupe with 90 percent and peaches with 88 percent    water.
  • Vegetables- Zucchini, radish and celery are comprised of 95 percent water.

There are many benefits of staying hydrated for individuals with diabetes and chronic disease.  And, water can also aid in disease prevention and management.

Hydration helps our bodies by:

  • Increasing your energy level
  • Aids in blood glucose management and self-management
  • Partnering in medication effectiveness
  • Maintaining the body's natural detoxification process
  • Supporting heart health - insufficient hydration causes the heart to work harder  

Drinking water routinely is one of the healthiest habits you can have. Drinking water and eating foods rich in water both help keep the body functioning. Ask your health care team about the link between good hydration and chronic disease prevention and management.

To learn more about healthy eating, chronic disease and diabetes management visit Michigan State University Extension

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