by Fiona Stewart, MS, ATC

Water is a key component to maintaining body temperature and hydration level. These are two critical factors that directly affect physical performance and endurance. For a pro athlete, that means competing in the game. For the industrial athlete, that means completing the work at a consistent performance rate. Dehydration leads to fatigue or heat illnesses, both of which have a negative impact on the body’s ability to accomplish the work at hand.

For individuals who work in settings that operate at a high physical threshold, water is an important part of their routine and being hydrated can set them up for success in more ways than one. But, were you aware that we can obtain water from sources beyond just drinking from a water bottle? In fact, it is estimated that “22% of water comes from our food intake.”

Eat To Hydrate

Fruits and vegetables are common sources of hydration because they typically contain a high percentage of water. In September, seasonal fruits such as apples and grapes, can help contribute to overall fluid intake because they contain 80–89% water. With the need to intake so much water every day, why make it harder when we can make better food choices to help make up the difference?

Check out the infographic for a handy reference 👇

It’s easy to see that the more colorful our food choices, the more hydrating (and nutrient-packed) our meals become. A colorful plate is more than a feast for the senses; it’s a simple way to stay refreshed, resilient, and ready for whatever the day brings.

Sip by the Forkful

This isn’t to say that consumption of lower hydrating foods is unacceptable, it is more to bring awareness to the power of choice! Take these examples:

Instead of purchasing pretzels and chips from the vending machine at work, swap one bag for an apple from the grocery store. This one small change ensures a more hydrating option and can lead to higher hydration levels during the workday.

Another easy way to incorporate hydration through nutrition is meal prepping. Take a day before work and plan out specific meals for the week. By doing so, this eliminates the tendency to purchase take-out, which often does not have very hydrating ingredients. Purposeful planning can equate to meals that can nourish the human body without dehydrating it. Additionally, meal prep does not have to be complicated. Make a sandwich loaded with lettuce and tomato, both of which provide hydrating qualities! Or, make individual fruit bowls for breakfast each morning. Then, either have the fruit plain, or dress it up with yogurt and granola.

Hydration Never Looked So Good!

It may be overwhelming to think about how much water the human body needs in a day. However, with just small changes made at meal times, such as adding grapes to the plate at dinner or adding strawberries (which contain 90-99% water), hydration can be made easier. Hydration through nutrition doesn’t have to be hard!

Fiona Stewart, MS, ATC || Fiona received her Bachelor’s in Healthcare Science and Master’s in Athletic Training from Alvernia University in Reading, Pennsylvania where she played collegiate ice hockey. While in school, she worked with both high school and college level athletes providing care from first aid to rehabilitation programs. Outside of work, she is an avid reader, enjoys coaching youth ice hockey, and crafts! .

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!