Eat Your Water With These Hydration-Packed Fruits and Vegetables

Drinking water has been at the top of so many Instagram and Facebook feeds this year, it seems like everyone is down for the water challenge. I feel guilty just scrolling through. And don't even get me started on how the "squat" challenge makes me feel! I've been told that I should drink half of my body weight in water daily. Just the thought of that many ounces of liquid makes me swoon. I know water is good for us, but sometimes I feel like enough is enough. So how much water do we really need to drink each day? Experts say 11.5 cups of liquid for women and 15.5 cups for men.

Water is responsible for the overall health and wellness of our bodies. Looking for great skin and strong muscles? Look no further than your glass of water. Drinking water also helps to regulate our body temperature, remove waste and ensure that oxygen and nutrients travel through our bloodstream.

If you believe what you read on the internet, you can last 30 days without eating but only three days without water. Those are just estimates, so don't quote me if you are ever stranded anywhere. How long you can last really depends on how healthy you are. But I can't stay focused on those dismal facts. The truth is, I just want to make sure that my organs have enough water to do what they need to do to keep me moving.

And not moving is exactly what will happen if you allow yourself to get dehydrated. Our bodies are made up of about 60 percent water so it makes sense that our organs will absolutely shut down if they don't get the water they need. Here's a fun fact: If you don't drink enough water, your body might hold onto it causing you to retain water weight. Seriously! The body panics and holds onto water to make sure that dehydration doesn't happen. Not drinking enough water can also cause you to lose focus, get cranky, and even make you feel hungry. Sound familiar?

One of the first things that happened to me when I started leaning into a plant-based lifestyle is that I had to reacquaint myself with the produce aisle. It's sad to think of all of the fruits and veggies that never made it into my shopping cart. I have to admit that way back in 2017, I was rocking with a solid five vegetables week after week. Broccoli, spinach, corn, green beans, and collard greens were on heavy rotation. All good, but in no way representative of all of the options available.

There are over 1,000 fruits and vegetables curated for humans to eat. But the real excitement comes from the fact that so many of them are an incredible source of water. Adding fruits and veggies to your plate can help you reach your hydration goals. Adding them to your glass helps too! Get excited for these fruits and veggies who score at the top of the leaderboard as great sources of water.

You can get really creative with this list. How about adding cucumbers and blueberries to your next bowl of greens? Radishes and bell peppers add plenty of crunch to an already crunchy taco. I recently made a spinach salad with watermelon, strawberry, and basil. Let's just say that it was as mouth-watering as it sounds.

I used to feel so guilty about not drinking enough water. What really made it crazy for me is that I'm constantly reminding my ten-year-old to drink more water. Kids don't have a filter and they will let you know when they see that you aren't modeling the behavior you want. So it's been really fun getting my daughter involved with choosing the fruits and veggies for our remixed salads. Yes! Mom has found another sneaky way to get what she wants.

Here's another easy way to drink more water.

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties--red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless "complete" proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats--a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it's gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.