Written By: Karla Tafra Better sleep has become one of the most critical goals in everyone’s health and longevity journey. And for the right reasons. Sleep helps repair damaged cells, restore energy, consolidate memories, improve cognition, boost the immune response, lower blood sugar levels, improve mood, and keep your brain cells healthy and strong for years to come. Sleep deprivation and poor quality sleep have been tied to everything from cardiovascular diseases and brain degeneration to chronic fatigue and stress. If you’re struggling with falling and staying asleep, or feel tired more often than not, here’s the ultimate sleep guide for a restful slumber. WHY DOES SLEEP MATTER? Sleep is a biological action of the body, no matter the life form. Animals and plants sleep just like we do, even though the way it manifests itself in their systems might drastically differ from one another. Still, the reason behind why we sleep stays the same whether we’re talking about a dog, a mouse, or a human being. Sleep is the ultimate action your body takes to rest, recover, regenerate, repair, and recharge your batteries. It’s the only time your brain and body get a chance to relax and not be constantly engaged, leaving room for decluttering, growth, toxin release, and strengthening the bonds between your neurons in order to improve your brain health, protect you from disease, and optimize all of your body’s systems. Studies show how sleep deprivation and deficiencies can have a detrimental and dangerous effect on your overall health and well-being, linking them to everything from cardiovascular diseases and chronic stress disorders to depression and diabetes. And with the busy and stressful lives most people lead, sleep quality often doesn’t come high on the list of priorities. That’s why the shift surrounding how we sleep, how much we sleep, and how good or poor our sleep quality is, is so remarkable and undoubtedly worth paying attention to. HORMONES THAT PLAY A ROLE IN SLEEP There are many biological actions and reactions in the human body that occur once we enter sleep mode, and hormones play a huge role. These chemical messengers of our endocrine system govern almost every single function in our bodies, from hunger and satiety to growth and reproduction; and sleep is no exception. Hormones are extremely powerful and it only takes a slight imbalance to cause a complete disruption in various functions of the body, which is why focusing on making sure your hormone levels are where they should be is essential for long-term health and quality of life All humans have the same hormones produced by their hormonal glands, with the exception of sex hormones. In the endocrine system, our major endocrine glands include the pituitary, pineal, thymus, adrenal glands, thyroid, pancreas, and reproductive glands, which are called testes in men and ovaries in women. All of these glands need to work in synergy between each other as well as other organs and cells in the body in order to ensure the proper release of the right hormones. Melatonin is one of the main sleep hormones in the body, and it’s also one that’s most commonly out of balance. The production and release of melatonin are governed by the circadian rhythm, which coincides with sunset and sunrise. Once the sun starts to go down, your pineal gland gets a signal to start releasing melatonin in response to darkness and rest. Equally so, once the sun rises and your eyes get exposed to more light, their production decreases. Even though this sounds as straightforward as it seems, due to artificial lights and, even more importantly, blue light-emitting devices such as computer screens and smartphones, melatonin production is often impaired, making more and more people reach for sleep aids and melatonin supplements to help boost their supply and sleep better. Another important hormone that gets released during sleep is the growth hormone. This chemical messenger plays an essential role in thousands of processes in the body, from stimulating bone and cartilage growth in kids and managing insulin sensitivity, to helping you grow muscles after resistance workouts. Its levels naturally decrease as we age, which only increases the importance of getting good quality sleep during the night, each night. Ghrelin and leptin are a pair of metabolic hormones that help regulate hunger and satiety. Ghrelin is known as the hunger hormone, but it also affects growth hormone release, fat storage, blood sugar levels, and more. Leptin, on the other hand, is known as the satiety hormone, and it helps regulate your appetite, neuroendocrine function, energy homeostasis, and a variety of physiological processes. During sleep, your ghrelin levels decrease and leptin levels increase, but even one night of poor sleep can cause a complete shift in these hormones, making you overeat the following day. And lastly, cortisol is another hormone affected by sleep. This stress hormone is produced by your adrenal glands, and its main role is to increase glucose levels in the bloodstream, helping you regulate your body’s response to stress. It enhances your brain's use of glucose, suppresses inflammation, increases the availability of compounds that repair tissues, and it also pauses those functions of the body that would be nonessential or harmful in a fight-or-flight situation. Its levels are usually the highest in the hour after you wake up and the lowest right when you fall asleep, but even a slight increase in their levels can cause sleep disruptions and insomnia. SLEEP DISRUPTORS Some of the most common sleep disruptors affect almost everyone worldwide, and the problem seems to be only getting worse. Research points out how almost one third of the population is sleep deprived, deficient, or is suffering from some kind of sleep disorder, and it’s become obvious how some of the main factors include lifestyle habits we’re all prone to. These typically involve: Overconsumption of caffeine   Alcohol use Blue light-emitting screens and artificial lighting, especially one to two hours before bedtime Inadequate room temperature and sleep setting (mattress, pillow, covers) Late-night meals and workouts High-stress environment, making it impossible to calm down and transition from fight-or-flight into rest-and-digest mode Nighttime sounds Inconsistent sleep schedule Anxiety Snoring, chronic pain, sleep apnea, or other health conditions Frequent urination wakes Pets, children, or even the simple notion of having a sleep partner DAYTIME NAPS One might wonder about daytime naps and whether or not they’re actually beneficial and whether they count for the total sleep hours in the day. We are well aware that infants, toddlers, and even some children well into adulthood express the need to take a daily nap. We might also know a lot of adults (including ourselves) who practice napping on a regular basis and swear by the benefits it provides them. Studies show how daytime naps reduce fatigue, increase productivity, and improve energy levels, especially after a night of insufficient sleep, a night shift, or when you’re fighting jet lag. Some even go so far as to say they help reduce the risk of cardiovascular diseases, strokes, and aneurysms. Even though there are more factors at play when it comes to these serious health conditions, it’s safe to say that having a healthy nap during the day can only be helpful in the long run.In general, it’s thought that a nap should really be a power nap, and it shouldn’t last longer than 30 minutes. Anything longer than that might take your short sleep stage into deep sleep, making it harder to wake up, causing drowsiness, and worsening your ability to fall asleep in the evening. However, how much you nap and the consequences it has on your energy levels, fatigue, cognitive performance, and productivity depend on you as an individual. Some people never nap, others swear by their daily 20 minutes of Zzzzs, and some people might not even have the opportunity to do so during their day and can therefore never know whether it would help them or not. BEST WAYS TO IMPROVE SLEEP Since telling people to nap on a daily basis isn’t exactly the best solution and might not work for everyone, a better way to help someone combat fatigue and overall effects of sleep deprivation is by focusing on all the tools and techniques that can help improve their sleep quality during the night. We all have to sleep sometime during our 24-hour window, and here is our sleep guide that includes all the best ways to improve your sleep quality and duration. Tech DetoxBy now, we all know how technology and blue light can disrupt our sleep, most specifically by inhibiting melatonin production and keeping cortisol levels too high too late in the day. The general rule of thumb is to avoid any technology at least one to two hours before bed. If for some reason, that isn’t possible in your situation, invest in a good pair of blue-blocking glasses that can at least minimize the effect blue light has on your system.   Breathing and MeditationThere are few things in life that can help you relax to the fullest, like your own breath. Controlling your inhales and exhales is one of the most powerful self-soothing tools you can have at your disposal. It’s completely free, you can do it anywhere and anytime, and it absolutely works. A large variety of breathing techniques have been proven to help you fall asleep faster and stay asleep longer, such as the 4-7-8 breathing pattern and the alternate-nostril breathing exercise. If you’re just looking to start somewhere, close your eyes and simply observe your breath. Start naturally extending your inhales and exhales, and feel how your body naturally starts to relax from head to toe. Even this is plenty! On the other hand, if you want to take it a step further and dive into meditation techniques, there are plenty of meditation apps and classes you can choose from nowadays to help guide you to relaxation and better sleep.   Mattress and Pillow selectionMany people neglect the impact their mattress and pillow selection has on their sleep quality. In recent years, there’s been a whole influx of companies that have come up with specialty fabrics and designs for mattresses and pillows that can even be personalized to fit you and your specific sleeping habits in order to improve your sleep to the fullest. All of this was followed by results of multiple studies that have shown how mattress and pillow selection can not only improve one’s sleep but also help deal with insomnia and other sleep disorders, aid in pain management and provide an increased level of comfort, ultimately leading to better sleep.   Room TemperatureAnother factor that can drastically contribute to sleep quality is bedroom temperature. Experts agree that the optimal sleep temperature should be between 60 and 67 degrees Fahrenheit, depending on the person. When we fall asleep, our body temperature naturally drops a few degrees, which is once again a result of our internal circadian rhythm. This also goes hand in hand with a slower heart rate, slowed-down breathing, and the release of melatonin. Sleeping in a hot environment might make it hard for your body to cool down, inhibiting the release of melatonin, as well as causing you to perspire and elevate your heart rate. For that same reason, sleeping in a cold environment results in a need for your body to warm up, skin irritations, and discomfort.   Sleep Aids and SupplementsThere are many different herbal and non-artificial chemical sleep aids that can naturally boost your melatonin supply, lower your stress levels, and help improve your sleep. They are by no means necessary, and they should never be taken without the green light from your physician, but they’re known to help you relax and make it easier for you to get some restful hours. Some of the most popular include:-melatonin pills- 5-HTP - a chemical that your body makes from tryptophan, a compound found in foods that induces sleep)- adaptogens like Ashwagandha and Rhodiola contain powerful plant compounds that help your body adapt better to stress and lower anxiety.- Valerian root contains active plant compounds like iridoids that promote sleep.- Magnesium - one of the most essential trace minerals involved in over 300 enzyme processes in the body, including rest, sleep, and the production of melatonin- CBD - cannabinoids (without THC) that binds to cannabinoid receptors and has the potential to lower stress, alleviate chronic pain, and help treat insomnia.  Foods That Improve SleepSome foods contain powerful compounds like the aforementioned tryptophan, magnesium, and other compounds that lower your stress and inflammation while at the same time increasing your serotonin levels and helping you relax. There are also foods, like almonds, that contain melatonin and even though dietary melatonin isn’t the same as the one your body produces itself, it’s still a great way to help stimulate your internal production. Some of the best foods you can add to your diet include:Almonds and other tree nutsTurkeyKiwi fruitTart cherriesFatty fishWhole grainsGoji berriesMilkBananasEggsYogurt   Sleep and HydrationStaying hydrated during the day will ensure proper hydration during the night, as we’re not meant to be getting up and filling our water bottles with liquid. Still, many people do. This results in frequent bathroom wakes during the night and impaired sleep. The same problem occurs when you go to sleep dehydrated and don’t want to get up and drink water during the night as you’re tossing and turning, waking up at random times, and overall experiencing negative symptoms that affect your sleep quality. Making sure you’re properly hydrated during the day will promote better sleep, as you won’t wake up feeling thirsty or get up every hour to run to the bathroom.   Sleep and ExerciseWe all know that exercise is good for long-term health and longevity, but studies show the positive impact working out has on sleep quality. Even though the exact mechanism of why exercise helps is still not entirely understood, there is no doubt that it helps lower your stress and anxiety levels, allowing you to relax and unwind. There's also the aspect of physical exhaustion that drains your energy and helps transition you into sleep mode. Still, timing often does count. Exercise increases your core body temperature and elevates your heart rate, so working out too close to bedtime might result in your inability to fall asleep. That’s why it’s usually recommended to avoid intense exercise an hour or two before bedtime, while low to moderate exercise is actually encouraged to help you bring your heart rate down and relax your body. FINAL THOUGHTS Finding ways to help you sleep better will undoubtedly be beneficial in the long run. Whether you implement all or some of our tips, there’s no reason not to test them out. Getting quality rest every night shouldn’t be a goal; it should be the natural state of things. PREVIOUS A Guide To Drinking Water Before Bed NEXT All About Hydration: The Importance Of Staying Hydrated

Written By: Karla Tafra Proper hydration is important for optimal health and well-being, and since our bodies are mainly made of water, it should not come as a surprise. Still, we’re all severely dehydrated on a daily basis, which begs the question of what changes need to be made in our daily routines to prevent its negative side effects. Here are some of the surprising lifestyle habits that can leave you dehydrated and you might need to pay more attention to. WHAT IS DEHYDRATION? Before we dive into the topic of lifestyle causes for dehydration, it’s important to define this common physical state and explain its severity. Dehydration occurs when there’s an insufficient amount of water in your body, most importantly in your cells and blood vessels. It can range from mild to severe, and it can cause everything from dry mouth and dizziness to problems with digestion and even heatstroke. Adequate water levels in your body ensure everything runs smoothly, from your digestive tract and sweat glands to your body temperature and saliva production. When these levels dry up, your entire body enters a state of panic and stress, ceasing certain functions in favor of more important ones, and increasing the risk of endangering your general health.   WHY IS DEHYDRATION DANGEROUS? Most cases of dehydration fall in the mild to moderate range, and they show up as increased thirst, occasional headaches, post-workout muscle cramps, and some digestive issues, but over time, they can lead to more severe problems. Many of us are often so used to these symptoms, we tend to brush them off and go on with our day or continue working on a task without even stopping for a bathroom break. Unfortunately, if left untreated, dehydration can lead to a variety of life-threatening complications, from kidney failure and heat exhaustion to seizures and even coma. And even though these severe symtpoms are rare, they’re surprisingly easy to occur, and even easier to prevent.   Everyone has different water intake needs, and that number can depend on everything from a person’s age and gender to activity level, sweat rate, diet preferences, and daily lifestyle habits. Still, it’s always better to drink more than less, even if that means you need to empty out your bladder a bit more frequently. MOST COMMON CAUSES FOR DEHYDRATION Any condition that disrupts the water levels in your body can cause dehydration if the fluid lost hasn’t been replenished. This includes all of your basic biological needs like sweating, urinating, defecating, and even breathing. Other causes of fluid loss that are commonly considered to be more prominent than just basic human actions include any form of fitness and increased activity, illness (especially coupled with a fever or vomiting), gastrointestinal issues like diarrhea, and sodium-rich foods which tend to increase your body’s need for water. LIFESTLYE FACTORS THAT CAN GREATLY CONTRIBUTE TO DEHYDRATION In addition to the most common causes of dehydration, there are some lifestyle habits that can greatly contribute to this state, whether you’re aware of them or not. Here are some of the most common ones and if you find any (or all of them) to be familiar, you’re most likely at great risk of being dehydrated on a daily basis. NOT DRINKING BECAUSE IT'S NOT HOT OUTSIDE Warmer weather causes you to sweat more which in turn has you reach for your water bottle a bit more than usual. However, many people tend to under-hydrate during the colder months of the year as they sweat less and thus don’t feel the urge to drink plenty of fluids. This can easily lead to dehydration, especially if you’re spending a lot of time outdoors and breathing in the cold air. NOT DRINKING FIRST THING WHEN YOU WAKE UP Whether you believe in lemon water first thing in the morning or not, there’s no doubt that drinking a glass of water helps jumpstart your metabolism. It also sets a good tone for adequate hydration as you lose fluids during sleep and this is your first chance to replenish them. If you have the tendency to go straight for the coffee machine when you wake up, take a detour and fill your water bottle first. NOT DRINKING BEFORE/DURING/AFTER YOUR WORKOUT Getting into your workout dehydrated is not a good way to start, but not doing anything about it throughout it is even worse. Dehydration can have a serious effect on your athletic abilities, energy levels, and even your attitude towards exercise. Couple that with perspiration and you’ve overworked your body even if the workout itself wasn’t that challenging. Make sure you’re always properly hydrated before you even start exercising and make a mental note to sip throughout. And don’t forget to replenish lost fluids afterward. NOT TAKING YOUR WATER BOTTLE WITH YOU It’s hard to stay on top of your hydration game if you always have to rely on store-bought water or keep forgetting to take yours with you. Find your favorite water bottle and make it a habit to take it with you wherever you go. From your office to the car to the gym, and even on you walking meetings - keep it close by so you never forget to sip throughout the day. Such a simple thing and yet it can make a huge difference. UNDEREATING AND OVEREXERCISING When you’re body is stressed, it increases its need for fluids. Being in a constant caloric deficit, sweating it out in the gym too often, or doing both at the same time can be a true recipe for disaster. Not only does this increase the risk of severe dehydration, but it also leaves you depleted of important electrolytes. Electrolyte deficiency can lead to a variety of conditions, from seizures and vomiting to kidney failure and arrhythmia. Pay attention to your fluid intake even if you’re on a weight loss journey, especially if your activity level has gone up. STRESS AND BEING SWAMPED WITH WORK How many times have you been so caught up in work you forgot to lift your head from the computer screen, let alone grab your water bottle and take a sip. Hectic work tasks, hundreds of emails, and back to back meetings can make it painfully easy to forget to take a break or even go to the bathroom. Over time, this results in many dehydrated hours during the day when your brain is struggling to comprehend everything it needs to finish its to-do list with insufficient fluid levels within its cells. This is where keeping a 30 or 40-oz water bottle right at your office desk is the best possible idea to stay on top of your hydration goals. Just don’t forget to refill it once you drink the whole thing! DIGESTIVE ISSUES AND BLOATING Many people who often have digestive issues and experience bloating fail to drink sufficient amounts of water as adding more fluids into their stomachs feels too much. However, in order to tackle these digestive issues, they should be doing exactly that - drinking more water to help flush everything out. As a matter of fact, dehydration can even be the cause of bloating, as the lack of fluid paired with an electrolyte imbalance tends to halt digestion in the first place. So, next time you feel like your jeans are a bit too snug, and there’s the familiar “I-look-five-months-pregnant” feel, drink up and feel your symptoms improve. EATING SUGARY AND ULTRA-PROCESSED FOODS We all know by now that a diet consisting of fast food and sugar-filled drinks is a health hazard, but it can also easily leave you dehydrated. These ultra-processed foods tend to cause plenty of water retention in the body by taking it from your cells, all while providing little to no water content themselves. They also tend to decrease your natural intake of fresh fruit and veggies that are a great source of water themselves. Most of them are extremely rich in water and help you increase your water intake even without your eight-cups-a-day. Even moreso, fresh fruits and veggies add a variety of vitamins, minerals, antioxidants, fiber, and other powerful plant micronutrients to your diet, improving your body’s ability to hydrate each cell and blood vessel. So, even though it’s not surprising to recommend staying away from fast foods, whenever you do reach for a Mcdonald's burger or a Chick File combo, at least opt for some water instead of a sugar-filled Coke. DAY DRINKING Alcohol, in general, doesn’t contribute to hydration goals for the day, and it’s known for its diuretic properties, meaning it stimulates the production of urine and makes you run for the bathroom more often. If you tend to partake in brunch mimosas and after-work cocktails, you might pay more attention to your water intake and increase it to at least equal the number of drinks you have weekly. It’s all about balance. OVER-CAFFEINATING Coffee is another substance that tends to stimulate your production of urine and make you potentially dehydrated throughout the day. With almost every one of us unable to imagine our days without a cup or two (or three, or four), it’s even more important to increase our water intake. When dreary days are upon us, getting over-caffeinated is more common than you’d think, so drink up! CERTAIN MEDICATIONS If you’re suffering from a health condition or take certain medications on a regular basis, it might be worth checking out whether or not they contain compounds that can act as a diuretic. Just taking them might already contribute to dehydration without you even knowing! Talk to your doctor and make sure you’re not adding dehydration on top of another medical condition your body is already fighting. FLYING IN A PLANE Although this doesn’t fit into the lifestyle habit category, it’s still worth mentioning. Plane cabins are usually very low in humidity which can have a strong impact on your fluid and hydration levels. That’s why it’s essential to drink as much as possible before your trip as well as while you’re up in the air. It will improve your digestion, reduce the possibility of experiencing a headache, and even help you prevent uncomfortable post-flight water retention. FINAL THOUGHTS Dehydration is a serious condition, no matter how mild it can get. Even the slightest loss of water can wreak havoc on your system and cause major electrolyte and hormonal imbalances in your body, endangering your health and well-being. Focus on preventing dehydration by staying on top of your water intake, keeping a water bottle with you at all times, and changing the lifestyle habits that lead to it, one day at a time. PREVIOUS 5 Best Hydrating Fruit Deserts to Have This Summer NEXT Hydration Nation: The Best Foods for Keeping Your Body Hydrated

Written By: Karla Tafra We’ve been taught to drink plenty of water throughout the day since we were in kindergarten, but rarely anyone counts hydration that comes through foods with a high water content. And they definitely shouldn’t be neglected. Hydrating foods bring along a plethora of vitamins, minerals, antioxidants, and other plant compounds that can further help optimize your body functions, support your immune system, improve your digestion, and promote overall health and well-being. IMPORTANCE OF HYDRATION Another thing we were taught in school: human bodies are 60-70% water, so it goes without saying that proper hydration is extremely important for our day-to-day functioning as well as any long-term health and wellness goals. Hydration needs differ from person to person, and even though experts recommend 10-15 cups of water per day, your individual needs might be higher or lower than that number. And even that can change depending on the day, your age, metabolism, perspiration intensity, level of activity, and even the time of the year. Without adequate amounts of water, we risk dehydration which brings a myriad of negative effects on the body. From headaches and poor digestion to hormone imbalance and fatigue, dehydration is linked to many health disorders. Most severe cases might end up with life-threatening conditions like heat stroke, liver failure, coma, and even death. WHY HYDRATE THROUGH FOOD? When we’re intaking fluids through eating fruits and vegetables that naturally have a high water content, we are ingesting a cocktail with lots of fiber, vitamins, minerals, and other powerful plant micronutrients that get better absorbed by the body, helping improve its functions, increase energy levels, enhance mood, and strengthen the immune system. Research has also shown that hydrating through foods makes it easier for your cells to absorb the water, keeping it in the cells for longer and maintaining adequate hydration levels. There are many different vegetables and fruits with a high water content, but it’s important to know what the rest comprise of. Here, we listed the top eight hydrating foods that will help improve your hydration levels, all while supplying you with a variety of vitamins, minerals, antioxidants, fiber, and other plant compounds which help optimize all of your body’s functions. 8 BEST FOODS FOR KEEPING YOUR BODY HYDRATED CELERY Probably the most popular hydrating food you can add to your diet is celery. With a 95% water content and extremely low caloric density, celery is the perfect vegetable to promote weight loss and help you stay on track with your fitness goals. The other 5% include fiber, vitamin K, and potassium which play a huge role in bone and immune health, as well as protect against the development of certain cancers. Celery is one of the easiest vegetables to cut up into strips and pair with hummus, salsa, and other dips. It’s also a great salad topper for extra crunch, as well as the perfect addition to your morning fiber-rich smoothies. CUCUMBER Another vegetable that’s basically made from water is cucumber (almost 96%!). This delicious and crunchy salad favorite is also rich in vitamin K, potassium, and magnesium, so you know you’re adding precious minerals and vitamins to your diet, all while taking care of your hydration needs. There’s no salad without sliced-up cucumber, and you cannot make the famous and popular tzatziki dip without it. It’s one of the most commonly used veggies in the kitchen, and now you have an extra reason never to omit it. ZUCCHINI This nutritious and water-rich food (94%) is rich in fiber, immune-boosting vitamin C, vitamin A, and vitamin K, just to name a few. By adding zucchini to your meals, you’re increasing your daily hydration levels while supporting the health of your immune system. It’s easy to add to stir-fries, roast in the oven, mix into vegetable lasagna, and even spiralize and turn into noodles for those who are following a low-carb diet. The so-called zoodles have increased the popularity of zucchini in recent years, which is why you’re able to find it absolutely everywhere, no matter the season. TOMATOES Another salad favorite, tomatoes are not only delicious and versatile, but they boast an impressive nutritious profile. Made out of 94% water, the remaining 6% are jam-packed with plenty of vitamins including vitamins A and C, fiber, and most importantly, antioxidants that help fight free radicals and support your immune system. They are just as delicious raw as they are cooked, and they’re mostly used for salads, sauces, soups, and in a variety of dishes to add a depth of flavor. RADISHES These little red vegetables are crunchy, delicious, and highly nutrient-dense. Made out of mostly water (94%), they are also a rich source of vitamin C, zinc, and phosphorus, which are known to be beneficial to everything from skincare health to balancing out your hormones. Specifically, the mix of these three micronutrients is known to help battle dry skin, reduce the appearance of acne, and even treat rashes. Usually found in salads or pickled, radishes are just as good when treated with a little bit of heat. Roast them with your favorite fish or meat, add them to stir-fries, or simply snack on them raw. LETTUCE Probably one of the most commonly eaten vegetables in the world is lettuce. You can find it on any menu and pair it with almost any other food. It’s basically all water (96%) with the remaining 4% of important vitamin K, vitamin A, as well as folate, that’s essential for a healthy pregnancy. In addition to being a popular salad base, lettuce is widely used in burgers and sandwiches and even to replace burger buns and make the well-known “protein-style” burger. ASPARAGUS Known for its distinct taste and texture, asparagus is a delicacy that might surprise you with its water content. Asparagus is made out of 94% water which makes it one of the best hydrating foods with lots of micronutrients to support your health. Asparagus is rich in bone-supporting vitamin K, fiber, and a bunch of different antioxidants (flavonoids quercetin, isorhamnetin, and kaempferol), which are powerful in helping your body get rid of toxins and reducing inflammation. Great when blanched or oven-baked, asparagus is especially tasty in frittatas and quiche-style pies. Asparagus is a seasonal vegetable, but you can usually find it throughout the year as it’s able to survive in different climates. WATERMELON With a whopping 92% water content, watermelon is an excellent hydrating food that will supply your body with vitamin C, vitamin A, magnesium, fiber, and lycopene, a powerful antioxidant that helps fight free radicals and their oxidative damage, strengthening your immune system, and protecting you from diseases. Watermelon also helps suppress appetite and with it, promotes weight loss and healthy weight management. This delicious fruit is usually eaten and enjoyed raw, but it's grilled version has become extremely popular in recent years, especially in Mexican cuisine, where it’s often added to tacos and paired with pork, beef, and jalapeno peppers. FINAL THOUGHTS Proper hydration is essential to keeping a healthy body and mind, but instead of only focusing on counting your 10 daily cups, add a bunch of hydrating foods into your daily meals and get a boost of hydration in addition to the nutrients. PREVIOUS Surprising Lifestyle Habits That Can Leave You Dehydrated NEXT How to Stay Hydrated During Summer Months

Written By: Karla Tafra Better sleep has become one of the most critical goals in everyone’s health and longevity journey. And for the right reasons. Sleep helps repair damaged cells, restore energy, consolidate memories, improve cognition, boost the immune response, lower blood sugar levels, improve mood, and keep your brain cells healthy and strong for years to come. Sleep deprivation and poor quality sleep have been tied to everything from cardiovascular diseases and brain degeneration to chronic fatigue and stress. If you’re struggling with falling and staying asleep, or feel tired more often than not, here’s the ultimate sleep guide for a restful slumber. WHY DOES SLEEP MATTER? Sleep is a biological action of the body, no matter the life form. Animals and plants sleep just like we do, even though the way it manifests itself in their systems might drastically differ from one another. Still, the reason behind why we sleep stays the same whether we’re talking about a dog, a mouse, or a human being. Sleep is the ultimate action your body takes to rest, recover, regenerate, repair, and recharge your batteries. It’s the only time your brain and body get a chance to relax and not be constantly engaged, leaving room for decluttering, growth, toxin release, and strengthening the bonds between your neurons in order to improve your brain health, protect you from disease, and optimize all of your body’s systems. Studies show how sleep deprivation and deficiencies can have a detrimental and dangerous effect on your overall health and well-being, linking them to everything from cardiovascular diseases and chronic stress disorders to depression and diabetes. And with the busy and stressful lives most people lead, sleep quality often doesn’t come high on the list of priorities. That’s why the shift surrounding how we sleep, how much we sleep, and how good or poor our sleep quality is, is so remarkable and undoubtedly worth paying attention to. HORMONES THAT PLAY A ROLE IN SLEEP There are many biological actions and reactions in the human body that occur once we enter sleep mode, and hormones play a huge role. These chemical messengers of our endocrine system govern almost every single function in our bodies, from hunger and satiety to growth and reproduction; and sleep is no exception. Hormones are extremely powerful and it only takes a slight imbalance to cause a complete disruption in various functions of the body, which is why focusing on making sure your hormone levels are where they should be is essential for long-term health and quality of life All humans have the same hormones produced by their hormonal glands, with the exception of sex hormones. In the endocrine system, our major endocrine glands include the pituitary, pineal, thymus, adrenal glands, thyroid, pancreas, and reproductive glands, which are called testes in men and ovaries in women. All of these glands need to work in synergy between each other as well as other organs and cells in the body in order to ensure the proper release of the right hormones. Melatonin is one of the main sleep hormones in the body, and it’s also one that’s most commonly out of balance. The production and release of melatonin are governed by the circadian rhythm, which coincides with sunset and sunrise. Once the sun starts to go down, your pineal gland gets a signal to start releasing melatonin in response to darkness and rest. Equally so, once the sun rises and your eyes get exposed to more light, their production decreases. Even though this sounds as straightforward as it seems, due to artificial lights and, even more importantly, blue light-emitting devices such as computer screens and smartphones, melatonin production is often impaired, making more and more people reach for sleep aids and melatonin supplements to help boost their supply and sleep better. Another important hormone that gets released during sleep is the growth hormone. This chemical messenger plays an essential role in thousands of processes in the body, from stimulating bone and cartilage growth in kids and managing insulin sensitivity, to helping you grow muscles after resistance workouts. Its levels naturally decrease as we age, which only increases the importance of getting good quality sleep during the night, each night. Ghrelin and leptin are a pair of metabolic hormones that help regulate hunger and satiety. Ghrelin is known as the hunger hormone, but it also affects growth hormone release, fat storage, blood sugar levels, and more. Leptin, on the other hand, is known as the satiety hormone, and it helps regulate your appetite, neuroendocrine function, energy homeostasis, and a variety of physiological processes. During sleep, your ghrelin levels decrease and leptin levels increase, but even one night of poor sleep can cause a complete shift in these hormones, making you overeat the following day. And lastly, cortisol is another hormone affected by sleep. This stress hormone is produced by your adrenal glands, and its main role is to increase glucose levels in the bloodstream, helping you regulate your body’s response to stress. It enhances your brain's use of glucose, suppresses inflammation, increases the availability of compounds that repair tissues, and it also pauses those functions of the body that would be nonessential or harmful in a fight-or-flight situation. Its levels are usually the highest in the hour after you wake up and the lowest right when you fall asleep, but even a slight increase in their levels can cause sleep disruptions and insomnia. SLEEP DISRUPTORS Some of the most common sleep disruptors affect almost everyone worldwide, and the problem seems to be only getting worse. Research points out how almost one third of the population is sleep deprived, deficient, or is suffering from some kind of sleep disorder, and it’s become obvious how some of the main factors include lifestyle habits we’re all prone to. These typically involve: Overconsumption of caffeine   Alcohol use Blue light-emitting screens and artificial lighting, especially one to two hours before bedtime Inadequate room temperature and sleep setting (mattress, pillow, covers) Late-night meals and workouts High-stress environment, making it impossible to calm down and transition from fight-or-flight into rest-and-digest mode Nighttime sounds Inconsistent sleep schedule Anxiety Snoring, chronic pain, sleep apnea, or other health conditions Frequent urination wakes Pets, children, or even the simple notion of having a sleep partner DAYTIME NAPS One might wonder about daytime naps and whether or not they’re actually beneficial and whether they count for the total sleep hours in the day. We are well aware that infants, toddlers, and even some children well into adulthood express the need to take a daily nap. We might also know a lot of adults (including ourselves) who practice napping on a regular basis and swear by the benefits it provides them. Studies show how daytime naps reduce fatigue, increase productivity, and improve energy levels, especially after a night of insufficient sleep, a night shift, or when you’re fighting jet lag. Some even go so far as to say they help reduce the risk of cardiovascular diseases, strokes, and aneurysms. Even though there are more factors at play when it comes to these serious health conditions, it’s safe to say that having a healthy nap during the day can only be helpful in the long run.In general, it’s thought that a nap should really be a power nap, and it shouldn’t last longer than 30 minutes. Anything longer than that might take your short sleep stage into deep sleep, making it harder to wake up, causing drowsiness, and worsening your ability to fall asleep in the evening. However, how much you nap and the consequences it has on your energy levels, fatigue, cognitive performance, and productivity depend on you as an individual. Some people never nap, others swear by their daily 20 minutes of Zzzzs, and some people might not even have the opportunity to do so during their day and can therefore never know whether it would help them or not. BEST WAYS TO IMPROVE SLEEP Since telling people to nap on a daily basis isn’t exactly the best solution and might not work for everyone, a better way to help someone combat fatigue and overall effects of sleep deprivation is by focusing on all the tools and techniques that can help improve their sleep quality during the night. We all have to sleep sometime during our 24-hour window, and here is our sleep guide that includes all the best ways to improve your sleep quality and duration. Tech DetoxBy now, we all know how technology and blue light can disrupt our sleep, most specifically by inhibiting melatonin production and keeping cortisol levels too high too late in the day. The general rule of thumb is to avoid any technology at least one to two hours before bed. If for some reason, that isn’t possible in your situation, invest in a good pair of blue-blocking glasses that can at least minimize the effect blue light has on your system.   Breathing and MeditationThere are few things in life that can help you relax to the fullest, like your own breath. Controlling your inhales and exhales is one of the most powerful self-soothing tools you can have at your disposal. It’s completely free, you can do it anywhere and anytime, and it absolutely works. A large variety of breathing techniques have been proven to help you fall asleep faster and stay asleep longer, such as the 4-7-8 breathing pattern and the alternate-nostril breathing exercise. If you’re just looking to start somewhere, close your eyes and simply observe your breath. Start naturally extending your inhales and exhales, and feel how your body naturally starts to relax from head to toe. Even this is plenty! On the other hand, if you want to take it a step further and dive into meditation techniques, there are plenty of meditation apps and classes you can choose from nowadays to help guide you to relaxation and better sleep.   Mattress and Pillow selectionMany people neglect the impact their mattress and pillow selection has on their sleep quality. In recent years, there’s been a whole influx of companies that have come up with specialty fabrics and designs for mattresses and pillows that can even be personalized to fit you and your specific sleeping habits in order to improve your sleep to the fullest. All of this was followed by results of multiple studies that have shown how mattress and pillow selection can not only improve one’s sleep but also help deal with insomnia and other sleep disorders, aid in pain management and provide an increased level of comfort, ultimately leading to better sleep.   Room TemperatureAnother factor that can drastically contribute to sleep quality is bedroom temperature. Experts agree that the optimal sleep temperature should be between 60 and 67 degrees Fahrenheit, depending on the person. When we fall asleep, our body temperature naturally drops a few degrees, which is once again a result of our internal circadian rhythm. This also goes hand in hand with a slower heart rate, slowed-down breathing, and the release of melatonin. Sleeping in a hot environment might make it hard for your body to cool down, inhibiting the release of melatonin, as well as causing you to perspire and elevate your heart rate. For that same reason, sleeping in a cold environment results in a need for your body to warm up, skin irritations, and discomfort.   Sleep Aids and SupplementsThere are many different herbal and non-artificial chemical sleep aids that can naturally boost your melatonin supply, lower your stress levels, and help improve your sleep. They are by no means necessary, and they should never be taken without the green light from your physician, but they’re known to help you relax and make it easier for you to get some restful hours. Some of the most popular include:-melatonin pills- 5-HTP - a chemical that your body makes from tryptophan, a compound found in foods that induces sleep)- adaptogens like Ashwagandha and Rhodiola contain powerful plant compounds that help your body adapt better to stress and lower anxiety.- Valerian root contains active plant compounds like iridoids that promote sleep.- Magnesium - one of the most essential trace minerals involved in over 300 enzyme processes in the body, including rest, sleep, and the production of melatonin- CBD - cannabinoids (without THC) that binds to cannabinoid receptors and has the potential to lower stress, alleviate chronic pain, and help treat insomnia.  Foods That Improve SleepSome foods contain powerful compounds like the aforementioned tryptophan, magnesium, and other compounds that lower your stress and inflammation while at the same time increasing your serotonin levels and helping you relax. There are also foods, like almonds, that contain melatonin and even though dietary melatonin isn’t the same as the one your body produces itself, it’s still a great way to help stimulate your internal production. Some of the best foods you can add to your diet include:Almonds and other tree nutsTurkeyKiwi fruitTart cherriesFatty fishWhole grainsGoji berriesMilkBananasEggsYogurt   Sleep and HydrationStaying hydrated during the day will ensure proper hydration during the night, as we’re not meant to be getting up and filling our water bottles with liquid. Still, many people do. This results in frequent bathroom wakes during the night and impaired sleep. The same problem occurs when you go to sleep dehydrated and don’t want to get up and drink water during the night as you’re tossing and turning, waking up at random times, and overall experiencing negative symptoms that affect your sleep quality. Making sure you’re properly hydrated during the day will promote better sleep, as you won’t wake up feeling thirsty or get up every hour to run to the bathroom.   Sleep and ExerciseWe all know that exercise is good for long-term health and longevity, but studies show the positive impact working out has on sleep quality. Even though the exact mechanism of why exercise helps is still not entirely understood, there is no doubt that it helps lower your stress and anxiety levels, allowing you to relax and unwind. There's also the aspect of physical exhaustion that drains your energy and helps transition you into sleep mode. Still, timing often does count. Exercise increases your core body temperature and elevates your heart rate, so working out too close to bedtime might result in your inability to fall asleep. That’s why it’s usually recommended to avoid intense exercise an hour or two before bedtime, while low to moderate exercise is actually encouraged to help you bring your heart rate down and relax your body. FINAL THOUGHTS Finding ways to help you sleep better will undoubtedly be beneficial in the long run. Whether you implement all or some of our tips, there’s no reason not to test them out. Getting quality rest every night shouldn’t be a goal; it should be the natural state of things. PREVIOUS A Guide To Drinking Water Before Bed NEXT All About Hydration: The Importance Of Staying Hydrated

Written By: Karla Tafra Proper hydration is important for optimal health and well-being, and since our bodies are mainly made of water, it should not come as a surprise. Still, we’re all severely dehydrated on a daily basis, which begs the question of what changes need to be made in our daily routines to prevent its negative side effects. Here are some of the surprising lifestyle habits that can leave you dehydrated and you might need to pay more attention to. WHAT IS DEHYDRATION? Before we dive into the topic of lifestyle causes for dehydration, it’s important to define this common physical state and explain its severity. Dehydration occurs when there’s an insufficient amount of water in your body, most importantly in your cells and blood vessels. It can range from mild to severe, and it can cause everything from dry mouth and dizziness to problems with digestion and even heatstroke. Adequate water levels in your body ensure everything runs smoothly, from your digestive tract and sweat glands to your body temperature and saliva production. When these levels dry up, your entire body enters a state of panic and stress, ceasing certain functions in favor of more important ones, and increasing the risk of endangering your general health.   WHY IS DEHYDRATION DANGEROUS? Most cases of dehydration fall in the mild to moderate range, and they show up as increased thirst, occasional headaches, post-workout muscle cramps, and some digestive issues, but over time, they can lead to more severe problems. Many of us are often so used to these symptoms, we tend to brush them off and go on with our day or continue working on a task without even stopping for a bathroom break. Unfortunately, if left untreated, dehydration can lead to a variety of life-threatening complications, from kidney failure and heat exhaustion to seizures and even coma. And even though these severe symtpoms are rare, they’re surprisingly easy to occur, and even easier to prevent.   Everyone has different water intake needs, and that number can depend on everything from a person’s age and gender to activity level, sweat rate, diet preferences, and daily lifestyle habits. Still, it’s always better to drink more than less, even if that means you need to empty out your bladder a bit more frequently. MOST COMMON CAUSES FOR DEHYDRATION Any condition that disrupts the water levels in your body can cause dehydration if the fluid lost hasn’t been replenished. This includes all of your basic biological needs like sweating, urinating, defecating, and even breathing. Other causes of fluid loss that are commonly considered to be more prominent than just basic human actions include any form of fitness and increased activity, illness (especially coupled with a fever or vomiting), gastrointestinal issues like diarrhea, and sodium-rich foods which tend to increase your body’s need for water. LIFESTLYE FACTORS THAT CAN GREATLY CONTRIBUTE TO DEHYDRATION In addition to the most common causes of dehydration, there are some lifestyle habits that can greatly contribute to this state, whether you’re aware of them or not. Here are some of the most common ones and if you find any (or all of them) to be familiar, you’re most likely at great risk of being dehydrated on a daily basis. NOT DRINKING BECAUSE IT'S NOT HOT OUTSIDE Warmer weather causes you to sweat more which in turn has you reach for your water bottle a bit more than usual. However, many people tend to under-hydrate during the colder months of the year as they sweat less and thus don’t feel the urge to drink plenty of fluids. This can easily lead to dehydration, especially if you’re spending a lot of time outdoors and breathing in the cold air. NOT DRINKING FIRST THING WHEN YOU WAKE UP Whether you believe in lemon water first thing in the morning or not, there’s no doubt that drinking a glass of water helps jumpstart your metabolism. It also sets a good tone for adequate hydration as you lose fluids during sleep and this is your first chance to replenish them. If you have the tendency to go straight for the coffee machine when you wake up, take a detour and fill your water bottle first. NOT DRINKING BEFORE/DURING/AFTER YOUR WORKOUT Getting into your workout dehydrated is not a good way to start, but not doing anything about it throughout it is even worse. Dehydration can have a serious effect on your athletic abilities, energy levels, and even your attitude towards exercise. Couple that with perspiration and you’ve overworked your body even if the workout itself wasn’t that challenging. Make sure you’re always properly hydrated before you even start exercising and make a mental note to sip throughout. And don’t forget to replenish lost fluids afterward. NOT TAKING YOUR WATER BOTTLE WITH YOU It’s hard to stay on top of your hydration game if you always have to rely on store-bought water or keep forgetting to take yours with you. Find your favorite water bottle and make it a habit to take it with you wherever you go. From your office to the car to the gym, and even on you walking meetings - keep it close by so you never forget to sip throughout the day. Such a simple thing and yet it can make a huge difference. UNDEREATING AND OVEREXERCISING When you’re body is stressed, it increases its need for fluids. Being in a constant caloric deficit, sweating it out in the gym too often, or doing both at the same time can be a true recipe for disaster. Not only does this increase the risk of severe dehydration, but it also leaves you depleted of important electrolytes. Electrolyte deficiency can lead to a variety of conditions, from seizures and vomiting to kidney failure and arrhythmia. Pay attention to your fluid intake even if you’re on a weight loss journey, especially if your activity level has gone up. STRESS AND BEING SWAMPED WITH WORK How many times have you been so caught up in work you forgot to lift your head from the computer screen, let alone grab your water bottle and take a sip. Hectic work tasks, hundreds of emails, and back to back meetings can make it painfully easy to forget to take a break or even go to the bathroom. Over time, this results in many dehydrated hours during the day when your brain is struggling to comprehend everything it needs to finish its to-do list with insufficient fluid levels within its cells. This is where keeping a 30 or 40-oz water bottle right at your office desk is the best possible idea to stay on top of your hydration goals. Just don’t forget to refill it once you drink the whole thing! DIGESTIVE ISSUES AND BLOATING Many people who often have digestive issues and experience bloating fail to drink sufficient amounts of water as adding more fluids into their stomachs feels too much. However, in order to tackle these digestive issues, they should be doing exactly that - drinking more water to help flush everything out. As a matter of fact, dehydration can even be the cause of bloating, as the lack of fluid paired with an electrolyte imbalance tends to halt digestion in the first place. So, next time you feel like your jeans are a bit too snug, and there’s the familiar “I-look-five-months-pregnant” feel, drink up and feel your symptoms improve. EATING SUGARY AND ULTRA-PROCESSED FOODS We all know by now that a diet consisting of fast food and sugar-filled drinks is a health hazard, but it can also easily leave you dehydrated. These ultra-processed foods tend to cause plenty of water retention in the body by taking it from your cells, all while providing little to no water content themselves. They also tend to decrease your natural intake of fresh fruit and veggies that are a great source of water themselves. Most of them are extremely rich in water and help you increase your water intake even without your eight-cups-a-day. Even moreso, fresh fruits and veggies add a variety of vitamins, minerals, antioxidants, fiber, and other powerful plant micronutrients to your diet, improving your body’s ability to hydrate each cell and blood vessel. So, even though it’s not surprising to recommend staying away from fast foods, whenever you do reach for a Mcdonald's burger or a Chick File combo, at least opt for some water instead of a sugar-filled Coke. DAY DRINKING Alcohol, in general, doesn’t contribute to hydration goals for the day, and it’s known for its diuretic properties, meaning it stimulates the production of urine and makes you run for the bathroom more often. If you tend to partake in brunch mimosas and after-work cocktails, you might pay more attention to your water intake and increase it to at least equal the number of drinks you have weekly. It’s all about balance. OVER-CAFFEINATING Coffee is another substance that tends to stimulate your production of urine and make you potentially dehydrated throughout the day. With almost every one of us unable to imagine our days without a cup or two (or three, or four), it’s even more important to increase our water intake. When dreary days are upon us, getting over-caffeinated is more common than you’d think, so drink up! CERTAIN MEDICATIONS If you’re suffering from a health condition or take certain medications on a regular basis, it might be worth checking out whether or not they contain compounds that can act as a diuretic. Just taking them might already contribute to dehydration without you even knowing! Talk to your doctor and make sure you’re not adding dehydration on top of another medical condition your body is already fighting. FLYING IN A PLANE Although this doesn’t fit into the lifestyle habit category, it’s still worth mentioning. Plane cabins are usually very low in humidity which can have a strong impact on your fluid and hydration levels. That’s why it’s essential to drink as much as possible before your trip as well as while you’re up in the air. It will improve your digestion, reduce the possibility of experiencing a headache, and even help you prevent uncomfortable post-flight water retention. FINAL THOUGHTS Dehydration is a serious condition, no matter how mild it can get. Even the slightest loss of water can wreak havoc on your system and cause major electrolyte and hormonal imbalances in your body, endangering your health and well-being. Focus on preventing dehydration by staying on top of your water intake, keeping a water bottle with you at all times, and changing the lifestyle habits that lead to it, one day at a time. PREVIOUS 5 Best Hydrating Fruit Deserts to Have This Summer NEXT Hydration Nation: The Best Foods for Keeping Your Body Hydrated

Written By: Karla Tafra We’ve been taught to drink plenty of water throughout the day since we were in kindergarten, but rarely anyone counts hydration that comes through foods with a high water content. And they definitely shouldn’t be neglected. Hydrating foods bring along a plethora of vitamins, minerals, antioxidants, and other plant compounds that can further help optimize your body functions, support your immune system, improve your digestion, and promote overall health and well-being. IMPORTANCE OF HYDRATION Another thing we were taught in school: human bodies are 60-70% water, so it goes without saying that proper hydration is extremely important for our day-to-day functioning as well as any long-term health and wellness goals. Hydration needs differ from person to person, and even though experts recommend 10-15 cups of water per day, your individual needs might be higher or lower than that number. And even that can change depending on the day, your age, metabolism, perspiration intensity, level of activity, and even the time of the year. Without adequate amounts of water, we risk dehydration which brings a myriad of negative effects on the body. From headaches and poor digestion to hormone imbalance and fatigue, dehydration is linked to many health disorders. Most severe cases might end up with life-threatening conditions like heat stroke, liver failure, coma, and even death. WHY HYDRATE THROUGH FOOD? When we’re intaking fluids through eating fruits and vegetables that naturally have a high water content, we are ingesting a cocktail with lots of fiber, vitamins, minerals, and other powerful plant micronutrients that get better absorbed by the body, helping improve its functions, increase energy levels, enhance mood, and strengthen the immune system. Research has also shown that hydrating through foods makes it easier for your cells to absorb the water, keeping it in the cells for longer and maintaining adequate hydration levels. There are many different vegetables and fruits with a high water content, but it’s important to know what the rest comprise of. Here, we listed the top eight hydrating foods that will help improve your hydration levels, all while supplying you with a variety of vitamins, minerals, antioxidants, fiber, and other plant compounds which help optimize all of your body’s functions. 8 BEST FOODS FOR KEEPING YOUR BODY HYDRATED CELERY Probably the most popular hydrating food you can add to your diet is celery. With a 95% water content and extremely low caloric density, celery is the perfect vegetable to promote weight loss and help you stay on track with your fitness goals. The other 5% include fiber, vitamin K, and potassium which play a huge role in bone and immune health, as well as protect against the development of certain cancers. Celery is one of the easiest vegetables to cut up into strips and pair with hummus, salsa, and other dips. It’s also a great salad topper for extra crunch, as well as the perfect addition to your morning fiber-rich smoothies. CUCUMBER Another vegetable that’s basically made from water is cucumber (almost 96%!). This delicious and crunchy salad favorite is also rich in vitamin K, potassium, and magnesium, so you know you’re adding precious minerals and vitamins to your diet, all while taking care of your hydration needs. There’s no salad without sliced-up cucumber, and you cannot make the famous and popular tzatziki dip without it. It’s one of the most commonly used veggies in the kitchen, and now you have an extra reason never to omit it. ZUCCHINI This nutritious and water-rich food (94%) is rich in fiber, immune-boosting vitamin C, vitamin A, and vitamin K, just to name a few. By adding zucchini to your meals, you’re increasing your daily hydration levels while supporting the health of your immune system. It’s easy to add to stir-fries, roast in the oven, mix into vegetable lasagna, and even spiralize and turn into noodles for those who are following a low-carb diet. The so-called zoodles have increased the popularity of zucchini in recent years, which is why you’re able to find it absolutely everywhere, no matter the season. TOMATOES Another salad favorite, tomatoes are not only delicious and versatile, but they boast an impressive nutritious profile. Made out of 94% water, the remaining 6% are jam-packed with plenty of vitamins including vitamins A and C, fiber, and most importantly, antioxidants that help fight free radicals and support your immune system. They are just as delicious raw as they are cooked, and they’re mostly used for salads, sauces, soups, and in a variety of dishes to add a depth of flavor. RADISHES These little red vegetables are crunchy, delicious, and highly nutrient-dense. Made out of mostly water (94%), they are also a rich source of vitamin C, zinc, and phosphorus, which are known to be beneficial to everything from skincare health to balancing out your hormones. Specifically, the mix of these three micronutrients is known to help battle dry skin, reduce the appearance of acne, and even treat rashes. Usually found in salads or pickled, radishes are just as good when treated with a little bit of heat. Roast them with your favorite fish or meat, add them to stir-fries, or simply snack on them raw. LETTUCE Probably one of the most commonly eaten vegetables in the world is lettuce. You can find it on any menu and pair it with almost any other food. It’s basically all water (96%) with the remaining 4% of important vitamin K, vitamin A, as well as folate, that’s essential for a healthy pregnancy. In addition to being a popular salad base, lettuce is widely used in burgers and sandwiches and even to replace burger buns and make the well-known “protein-style” burger. ASPARAGUS Known for its distinct taste and texture, asparagus is a delicacy that might surprise you with its water content. Asparagus is made out of 94% water which makes it one of the best hydrating foods with lots of micronutrients to support your health. Asparagus is rich in bone-supporting vitamin K, fiber, and a bunch of different antioxidants (flavonoids quercetin, isorhamnetin, and kaempferol), which are powerful in helping your body get rid of toxins and reducing inflammation. Great when blanched or oven-baked, asparagus is especially tasty in frittatas and quiche-style pies. Asparagus is a seasonal vegetable, but you can usually find it throughout the year as it’s able to survive in different climates. WATERMELON With a whopping 92% water content, watermelon is an excellent hydrating food that will supply your body with vitamin C, vitamin A, magnesium, fiber, and lycopene, a powerful antioxidant that helps fight free radicals and their oxidative damage, strengthening your immune system, and protecting you from diseases. Watermelon also helps suppress appetite and with it, promotes weight loss and healthy weight management. This delicious fruit is usually eaten and enjoyed raw, but it's grilled version has become extremely popular in recent years, especially in Mexican cuisine, where it’s often added to tacos and paired with pork, beef, and jalapeno peppers. FINAL THOUGHTS Proper hydration is essential to keeping a healthy body and mind, but instead of only focusing on counting your 10 daily cups, add a bunch of hydrating foods into your daily meals and get a boost of hydration in addition to the nutrients. PREVIOUS Surprising Lifestyle Habits That Can Leave You Dehydrated NEXT How to Stay Hydrated During Summer Months