Now that the weather is getting cooler in the Thornton area, people tend to drink less water, which means they can become dehydrated easier than they do during warmer months. Just because it’s fall doesn’t mean your water consumption should drop along with the thermostat! Proper hydration is important all year long — especially before, during, and after your workouts at our gym in Thornton — to maximize your performance and help your body recover from strenuous exercise.
If a cold drink of water doesn’t appeal to you, there are other ways to hydrate that are just as healthy (or even healthier). A prime example of this is hydrating through eating fruit and other foods with a high-water content. Keep reading to learn about how grabbing a juicy piece of fruit can help you hydrate whether you’re ready to exercise at our gym near you or any other time you feel thirsty.
Fruits that can hydrate you before and after your gym workout
You might be surprised to learn that about 20% of your overall water intake comes from the food you eat such as fruits, vegetables, and dairy products. The other 80% comes from what you drink, whether it’s water or other beverages like coffee, tea, milk, and juice.
Everyone has different hydration needs that can vary depending on one’s physical activity and the weather outside. For example, if you’re doing some high-intensity cardio in the heat of the summer, you’ll need to hydrate a lot more than if you’re sitting in front of the TV in the dead of winter. That said, as long as you hydrate when you’re thirsty, then you should be in good shape. Experts recommend that we all drink six to eight 8-ounce glasses of water per day, but there’s usually no need to force yourself to drink water or otherwise hydrate if you’re not thirsty just to reach a certain amount.
If you’re ready to hydrate with fruit before or after your gym workout, here are some of the top choices and their water content.
Watermelon
True to its name, watermelon is full of water — it’s 92% water, to be exact. It’s also full of vitamin C, as one medium slice has 26% of your recommended daily value (DV). Plus, one medium slice of watermelon also has 9% of your DV of vitamin A, as well as 7% of the potassium you need for the day. Potassium is especially beneficial before and after a gym workout because it can help you maintain water balance and offset muscle cramping.
Strawberries
Strawberries are a fan favorite because of their delicious flavor, and they also contain 92% water plus many other nutrients. This means you can snack on them anytime or add them to your post-gym smoothie for a real sweet treat.
In addition to being hydration superstars, strawberries also contain a ton of vitamin C — one cup of strawberry halves has 99% of your DV! That cup of strawberries also has about 11% of your DV of fiber.
Another benefit of strawberries is that you can enjoy them in so many ways. Eat them raw, add them to salads and yogurt, or crown them with whipped topping for a fresh, fluid-filled dessert.
Grapefruit
Grapefruits are 91% water, and just one of them has about 14% of your DV of fiber and 85% of your DV of vitamin C. One grapefruit also only has 64 calories, which means it’s a great fruit to eat when you’re trying to watch your weight.
Grapefruit is a good snack to eat after your gym workout because, in addition to its water content, grapefruit also contains a decent amount of potassium (about 7% of your DV per fruit). Try pairing your grapefruit with a high-protein food like Greek yogurt to give your muscles the nutrients they need after a gym workout.
Cantaloupe
Cantaloupe will hydrate you thanks to its 90% water content, and one medium melon also contains over 100% of your DV of vitamin C and vitamin A. It also has about 12% of your recommended daily potassium, in addition to containing other vitamins and minerals like folic acid, calcium, zinc, copper, and iron.
To take advantage of these impressive nutrients before or after your gym workout, you can eat cantaloupe by the slice or add cubes to your salad or even to your sparkling water.
Peaches and Plums
Peaches and plums come in at 90% water, making them a sweet way to keep yourself hydrated. One peach contains 11% of your DV of vitamin C, 3% of your vitamin A, and 8% of your fiber for the day.
Peaches are yummy to bite into after you visit the gym, or you can add them to your salad or smoothie, or even try to prepare a healthy peach cobbler for dessert.
Raspberries
Red, luscious raspberries are 87% water and are also an excellent source of several nutrients, as one cup of raspberries provides:
- 30% of your DV of fiber
- 36% of your DV of vitamin C
- 36% of your DV of manganese
Additionally, raspberries are a top source of antioxidants, which are compounds that protect your body against free radicals (molecules that your body creates when it’s exposed to smoke and radiation, increasing your risk of having chronic diseases).
Eat raspberries on their own or add them to your yogurt, cereal, smoothies, or oatmeal.
Pineapple
On top of its natural sweetness, pineapple is 87% water and has several other important nutrients, as well. One cup of pineapple chunks has:
- 88% of your DV of vitamin C
- 8% of your DV of fiber
- An enzyme called bromelain which helps break down protein and aid in digestion
Due to its scrumptious flavor, there are many ways to add pineapple to your diet including eating it alone or adding it to Greek yogurt, cottage cheese, or smoothies. You can even grill pineapple for a unique dessert option.
Oranges
Is there anything more refreshing than biting into a few orange slices after a workout at the gym? That’s because, in addition to being yummy, oranges are 87% water and have tons of vitamin C. They also have a good amount of potassium and antioxidants.
While orange juice is a popular drink, it’s a lot better to eat oranges in their natural form so that you can take advantage of their nutritious fiber content. Dine on orange slices alone or add them to salads or chicken dishes.
Apples
It’s definitely apple season, so we’d be remiss to leave out this seasonal powerhouse. Apples contain over 85% water and are a juicy, crispy treat to enjoy after a gym session. They also contain plenty of fiber, vitamin C, and antioxidants.
Other foods that pack a hydration punch
On top of the fruits we’ve already mentioned, there are many other fruits and vegetables with a high-water content that can prevent dehydration before or after your gym workout.
Cucumbers
Cucumbers are 95% water, making them one of the most hydrating foods available. You can top your salads with cucumbers or slice and dip them in hummus in place of chips.
Celery
Celery is mostly water, fiber, and not much else. At only 15 calories per stick, celery is a diet-friendly, crunchy treat that can recharge you after a workout. If you want to add a little flavor and nutrients, you can stuff your celery with peanut butter, chicken salad, or tuna salad.
Iceberg Lettuce
Similar to celery, iceberg lettuce is mostly water (95%, to be exact) and also contains fiber, vitamin A, potassium, and zinc. Iceberg lettuce obviously makes a great base for a salad, and you can also use it in place of a bun on your next burger.
Tomatoes
Tomatoes are technically a fruit and they also boast a 94% water content as well as fiber, vitamin C, and some potassium. Tomatoes contain lycopene, as well, which helps to prevent cell damage. They’re also incredibly versatile as you can enjoy them alone with a little salt and pepper, or in a salad, pasta sauce, or fresh salsa.
Bell Peppers
Bell peppers are about 94% water and add a colorful, flavorful punch to salads and salsas. You can also use bell pepper slices in place of chips and dip them in hummus.
Spinach
Spinach contains over 91% water and is a good source of magnesium. It also contains calcium, iron, potassium, vitamin A, fiber, and folate. Spinach is a terrific base for salads and can also be blended into a smoothie with sweet fruits.
Broccoli
You might not think of broccoli as a hydrating food, but it contains almost 90% water plus fiber, iron, vitamin C, potassium, and several different antioxidants. Eat broccoli raw or steam it to get the most from its beneficial nutrients.
Carrots
Carrots are another hydration surprise, as they contain 88% water. They are also high in vitamin A, potassium, folate, and fiber.
Benefits of keeping hydrated inside and outside the gym
Now that we’ve given you a long list of fruits and vegetables to hydrate with before and after your gym workout, let’s review why staying hydrated is so important for your body. Here are the top benefits for drinking (or eating) the equivalent of 6-8 glasses of water per day. Water and proper hydration help your body to:
- Break down food and liquid. This makes nutrients more accessible.
- Convert food into fuel and energy. Dehydration can slow your metabolism and energy-burning functions.
- Transport oxygen and nutrients. Water helps these essentials travel to where they’re needed in your body.
- Balance electrolytes. This helps prevent muscle fatigue and assists in maintaining muscle movement and nerve impulses.
- Maintain a healthy level of blood. Dehydration can cause your blood to be too thick, possibly increasing your chances of stroke and heart disease.
- Maintain a constant temperature. When your body senses an increase in core temperature, it uses water (sweat) to cool itself.
- Keep your joints and cartilage lubricated and soft. This can reduce joint pain and promote normal movement.
- Remove waste. Water carries waste through your liver and kidneys before it exits your body.
- Keep the skin moistened and healthy. Healthy skin prevents excess fluid loss.
- Fill the stomach. This helps you eat less during meals.
- Prevent infections. Good hydration also helps improve sleep and boosts your mood.
AFAC Gym Is Here to Help You Stay Hydrated
As the best equipped gym in the area, AFAC’s facilities are designed to make your workouts as accessible and convenient as possible. To assist you in staying hydrated, our gym has a kitchen area with a refrigerator so that you’ll have the perfect place to keep your daily water, fruits, vegetables, and other healthy pre- and post-workout snacks. Whether you’re coming to the gym to join a group fitness class, have a sweat-filled cardio session, or power through some strength training, AFAC has exactly what you need at any point during your fitness journey.
For more information about our gym and how to get the results you want from your workouts, please speak to one of our personal trainers or another member of our team. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.
To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.
