Hydration: More than Just Water

Lisa Grentz, MS, RD, CD

Every day, we need to consume enough water to replace what the body loses from breathing, perspiring, urinating, and stooling. One common misconception is that the only way to replace these losses, is by drinking water. But that is not the case! There are lots of ways to hydrate the body. 

If water is not your child’s favorite beverage, that is ok because there are lots of other options. In fact, all beverages, not just water, count as fluid and are hydrating. Try filling up a glass with one of these flavorful beverages: 

  • Fruit juice

  • Lemonade

  • Tomato juice or V8 juice

  • Milk or plant-based milk alternative

  • Flavored milk

  • Drinkable yogurt

  • Eggnog

  • Milkshake

  • Smoothie

  • Italian ice/Italian soda

  • Hot tea/iced tea

  • Hot apple cider

  • Carbonated water

  • Coconut water

  • Sports drinks/electrolyte mixes (i.e., Pedialyte, Gatorade, Powerade, etc.)

To maximize hydration, make sure to also include fruits, vegetables, dairy products, and other hydrating foods into your child’s meal plan. Fruits and vegetables are especially high in water content. Did you know that cucumber has the highest water content of any food at 96 percent water? This narrowly beats out watermelon at 92 percent water. So, when choosing produce for hydration, select fruits and vegetables that are 85 percent or more water. Some examples include:     

  • Cucumber

  • Lettuce

  • Spinach

  • Cabbage

  • Celery

  • Bell peppers

  • Strawberries

  • Watermelon

  • Cantaloupe

  • Apples

  • Peaches

  • Blackberries

  • Radishes

  • Cauliflower

  • Broccoli

  • Asparagus

  • Zucchini

  • Tomato

  • Oranges

  • Grapefruit

  • Pineapple

  • Apricots

  • Plums

  • Papaya

Hydration also comes from eating foods containing high amounts of fluid. We often forget that the following foods contribute fluid for hydration.

  • Purees and pouches

  • Yogurt

  • Cottage Cheese

  • Pudding

  • Custard

  • Ice cream

  • Frozen yogurt

  • Sherbet

  • Popsicles

  • Slushie

  • Fruit pops/fruit ice

  • Jell-O/gelatin

  • Soup/broth

  • Gazpacho

  • Cream of wheat/cream of rice cereal

  • Porridge

  • Grits

So, if you are concerned about your child’s hydration, remember there are many foods and beverages that are refreshing, tasty, and hydrating.