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Whether you’re doing your Pilates workout indoors or out in the park, once the sweat is rolling off your brow, it’s time to replenish liquids and electrolytes.  We all know it’s good to keep the bottle of water handy.  But part of your daily hydration can be easily sourced from the local farmer’s markets and grocery produce aisle.  To help point out the best hydrating foods to select for pre- or post-workout, I turned to Certified Holistic Health & Lifestyle Coach, Sheila Petersen.  Our grateful thanks to her for contributing   Read on to quench your thirst!

Water makes up nearly 85 percent of our brain, about 80 percent of our blood and about 70 percent of lean muscle.  So you can see, hydration is essential for maintaining our health!  However, some literature indicates that 75 percent of Americans are chronically dehydrated. Do you know that by the time you realize you’re thirsty, you’re already dehydrated?

water makes up

Nearly 85% of your brain

80% of your blood and

about 70% of lean muscle

Dehydration interferes with peak performance.  It sets people up for weight gain, joint and muscle pain, fuzzy thinking, disease, and fatigue. Dehydration can also cause irritability, anxiety, depression, food cravings, and allergies.  Emergency thirst signals include feeling sick upon rising in the morning, heartburn, migraines, joint pain, back pain, constipation, late-onset diabetes, and hypertension.

You can sip water throughout your day to avoid ever reaching that dehydration point. When you’re truly parched, a tall glass of water really can’t be beat. But high water-volume foods also provide us with the hydration the body needs.

Our body is constantly replacing damaged cells, so it is imperative to eat and drink optimally in order to promote our cellular health. Keep the body flooded with cell-protecting antioxidants and foods that contain the building blocks to create stronger cell membranes.   How? You can replace at least one glass of water a day with one serving of raw fruits or vegetables and you will be able to stay hydrated significantly longer.  The following are foods that contain high levels of nutrients and their water volume:

Iceberg Lettuce 96%, Celery 96%, Watermelon 92%, Squash, cooked 94% Pickles 92%, Cantaloupe 90%, Orange 87%, Apple 86%, Pear 84%

Some of my favorite hydrating foods to quench thirst include:


An apple a day helps keep allergies away? Apples are rich in quercetin, a potent antioxidant that acts like an antihistamine. Just make sure to keep the skins on as most nutrients are right under the surface. This is the easiest fruit to toss in your bag anytime you are on-the-go.


Pomegranates are a great hydrating source of antioxidants. Fill a bowl of water and break open the pomegranate while submerged in water. Then remove the seeds. Add pomegranates to cereal or yogurt, fresh green or fruit salads for a refreshing postworkout snack or breakfast.


The avocado may not seem like a hydrating food, but these healthy gems replenish potassium and contain healthy fats and fiber, which help your body hold on to water.  Swap for mayo in your next tuna salad for a creamy texture and good fats, top with lemon, a drizzle of olive oil and salt and pepper to taste. Or toss diced avocado into your salads or simply scoop avocado out of its peel as a snack.


Not only are cucumbers delightfully crunchy and low in calories, they are composed of 95 percent water, which will keep you feeling hydrated longer. Do not peel the cucumber skin! It is a good source of vitamins A, C and folic acid. You can add diced cucumber to quinoa salads or prepare a sliced cucumber salad as a refreshing side dish.


Watermelon is a great source of hydration — just look at its name! The red-fleshed fruit is composed of about 92 percent water, and also contains the nutrients beta carotene, lycopene and vitamin C. I love to use a melon ball scoop for a creative flare to my summer barbecue fruit salad.


Cantaloupe, as well as, peaches and strawberries — contain water and potassium, which can be lost when you sweat. Hint, hint…

Stock up on these hydrating foods for your next post-workout or the next time the weather promises for high temps and humidity.

Sheila Petersen is a Certified Holistic Health & Lifestyle Coach and Founder of The Life Elemental.
Most of us have mental boundaries that keep us from the life we desire.  Do you cheat on your diet? Go from one bad relationship to the next?  Sheila coaches you one-on-one to break barriers in your life. Achieve breakthroughs in nutrition, weight management, mindset, relationships, money and career and obtain the lifestyle that you visualize for yourself.  
Visit her at


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