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Feeling thirsty – EAT YOUR WATER!

Detox your body Gain energy Lose weight Recipes
Nabil Besri photo
Nabil Besri

January 31, 2024
We've all heard the advice: drink at least 2 liters or 8 cups of water every day. We know it's important because our bodies really need water to work well. If you check a smart scale, you'll see that about 55-60% of our bodies are made of water. Even a little dehydration can lead to problems like feeling tired, struggling to concentrate, and getting headaches. If we ignore it for too long, it can cause serious health issues. But in our busy lives, even though we carry water bottles everywhere, it's still hard to drink enough water. Sometimes, water can taste a bit plain compared to sugary or other drinks alternatives (I can easily say, I’m often very guilty to prioritize coffee !). But what if there's another way? A way that not only keeps us hydrated but also gives our bodies important stuff like nutrients, vitamins, minerals, and other natural plant compounds.

This February, we’re trying something different to stay hydrated – we’re going to EAT OUR WATER! Imagine feeding your body with foods that don’t just give you hydration but also help your organs work better and make you feel your best. We call this smart nutrition. If you already know about our programs, you’ve probably heard us talk about how certain foods are super important for giving your body the nutrients it needs to work great.

Today, we’ll focus on why we love whole foods like fruits and vegetables at MyAuthentikSpoon: lots of them aren’t just full of nutrients, they’re also packed with water! Come with us as we explore the cool science behind staying hydrated by eating these super healthy fruits and veggies.

Hydration Beyond the BottleFruits examples

Our bodies need more than just water to stay hydrated; they crave a mix of nutrients. Let’s take a closer look at fruits and veggies that are not only full of water but also loaded with essential nutrients, backed by science and data. The great news is, there are plenty of tasty and nutritious options to choose from. Here are a few we’d recommend:

Melons (90-92% water): Melons like watermelon and cantaloupe are not only refreshing but also packed with important vitamins like A and C, which keep you hydrated and healthy. These vitamins support your immune system, skin, and eyes.

Berries (85-91% water): Berries, such as strawberries and blueberries, are not only juicy and delicious but also provide ample hydration. They’re packed with antioxidants and vitamins, making them a tasty choice for improving your overall health. These antioxidants help fight the harmful effects of oxidative stress in your body, which is linked to various chronic diseases.

Veggies examples

Cucumbers (95% water): Cucumbers are not just watery; they’re also rich in nutrients like vitamin K, which helps with blood clotting and bone strength. Cucumbers are a great choice to stay refreshed and maintain the right balance of electrolytes in your body.

Leafy Greens (94-96% water): Lettuce and spinach are hydration champions, with water making up 94% to 96% of their content. They’re full of essential nutrients like vitamins A, C, and K. Vitamin K is important for blood clotting and bone health, while vitamins A and C support your overall well-being. Adding more leafy greens to your meals is an excellent way to increase your hydration and nourish your body.

Tomatoes (94% water): Tomatoes are not just a kitchen staple; they’re also a fantastic source of hydration. They contain around 94% water and are rich in nutrients like vitamin C, potassium, and the antioxidant lycopene. Studies have shown that lycopene helps protect your skin from the sun’s harmful effects, making tomatoes a valuable addition to your diet for both hydration and skin health.

Again these are just few examples. Mother nature has been very generous with us as there are many more options you can chose from like : zucchini, spinach, eggplant, cabbage, bell peppers, grapefruit and many more all containing more than 90% of water.

Now, let’s add a practical touch to our exploration with a couple of easy recipes:

Watermelon and Cucumber Salad

   – Ingredients:

     – Cubed watermelon

     – Sliced cucumbers

     – Fresh mint leaves

     – Feta cheese (optional)

   – Directions:

     – Combine the cubed watermelon and sliced cucumbers.

     – Sprinkle some fresh mint leaves on top for extra flavor.

     – If you like, you can add crumbled feta cheese for a creamy twist.

     – Enjoy a tasty and hydrating salad!

Berry Smoothie Bowl

   – Ingredients:

     – Mixed berries (strawberries, blueberries, raspberries)

     – Greek yogurt

     – Honey or maple syrup (optional)

     – Granola for topping

   – Directions:

     – Blend the mixed berries with Greek yogurt until smooth.

     – Sweeten with a touch of honey or maple syrup if you prefer it sweeter.

     – Pour the mixture into a bowl and sprinkle some granola on top for a satisfying crunch.

     – Enjoy a nutritious and hydrating breakfast or snack.

These recipes not only demonstrate how to include water-rich foods in your diet but also highlight the versatility, simplicity and deliciousness of hydrating fruits and vegetables. Enjoy exploring the world of hydration through these tasty and nutritious options!


Enjoying these natural hydrating foods is a tasty and effective way to stay hydrated. We recommend using them as a great addition to your daily hydration, but not as a complete replacement for water. Embrace this healthy approach to staying hydrated, and you’ll notice positive changes in your overall health and energy levels.

If you’re interested in making these healthy changes in your diet or learning more about food and nutrition, our Authentik WEIGHT-LOSS Group Coaching Program is a great place to start. I also invite you to schedule a private conversation with me. During this one-on-one chat, we can find the best way to align your food choices with your health goals and lifestyle preferences.

Joining us on this journey means entering a world where food isn’t just fuel but a source of joy and well-being. Let’s explore together how delicious and satisfying healthy eating can be!

Join the February Hydration Challenge!

How to Participate: Participating in the February Hydration Challenge is simple. Just make a conscious effort to increase your water intake throughout the day and try replacing some of your coffee or tea with water. Experiment with new recipes that help you ‘eat your water,’ explore locally sourced produce, and savor the wonderful flavors of natural foods.

Stay Informed: Throughout February, keep an eye on our upcoming emails and social media posts. We’ll share valuable tips, recipes rich in water, and insights into the important connections between your food choices and your overall well-being.

Join the Journey: The February Hydration Challenge isn’t just about personal improvement; it’s a collective effort toward better health and vitality. We’re building a community challenge, and we invite everyone to participate and share their experiences, water-rich recipes, tips, suggestions, and even challenges. Let’s learn and benefit from each other’s journeys. Together, we can make February a month of transformation and vibrant health.

Not a member of the MyAuthentikSpoon community yet? No worries, simply follow the instructions on our Academy and register—it’s free!

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