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Top Foods Rich in Water (and How to Get Your Kids to Eat Them)

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Hydration is critical for children’s well-being, especially in the summertime heat. Children don’t always recognize they are thirsty. If they start feeling dizzy, lethargic or haven’t needed to urinate, they could be dehydrated. Increasing fruit and vegetable intake not only helps with water consumption, it also adds a variety of nutrients that only these foods can provide. How many ounces of water should your child be drinking daily? 48 ounces is ideal for children and 64 ounces for adults, 30 minutes before beginning activities and every 15-20 minutes during activities.

Here are the top 10 foods rich in water - and how to get your kids to eat them!

1. LETTUCE
Did you know that lettuce is composed of 96% water? If your kids like salads, that’s an easy way to hydrate them; or make sandwich wraps using lettuce leaves.

2. CUCUMBER
Being cool as a cucumber is fitting since this veggie is also 96% water. Peel and slice to snack on with a tasty dip/dressing or add to a pitcher of water.

3. CELERY
Composed of 95% water, celery is easy to prepare. Celery sticks are an easy snack to replenish fluids and it can add a satisfying crunch when diced up in your favorite salads. Extra bonus? It’s full of fiber too!

4. TOMATO
Containing 95% water, tomatoes can be cut into quarters or slices and added to sandwiches, salads or wraps. Skewer cherry or grape tomatoes with basil leaves for fun kabobs.

5. WATERMELON
Appropriately named, each bite of this fruit contains 92% water. Carry a container with you for a sweet and refreshing snack. Drizzle watermelon wedges with yogurt and add fresh berries for a twist on fruit pizza. A medium slice of watermelon can provide about 1 cup of water.

6. CANTALOUPE
Containing 90% water, cantaloupe can be sliced and added to sandwiches or balled and skewered with watermelon and blueberries for a sweet treat.

7. PEACH
Peaches are 89% water so pack them carefully so they don’t bruise. Add fresh peaches to plain yogurt or water to add subtle flavor.

8. GRAPEFRUIT
Once you peel the fragrant rind, the fruit actually yields 88% water. Another great fruit to add to your water, this is also great in a salad with a variety of greens.

9. PINEAPPLE
Composed of 86% water, pineapple is a sweet snack sure to help hydrate kids. Add pineapple chunks to ice cube trays and freeze. Kids will love the surprise inside once the ice melts. Grilling lean proteins like pork chops, chicken breast or salmon? Add a few pineapple rings to the grill too! Six rings of pineapple can provide about 1 cup of water.

10. BLUEBERRIES
At 84% water, blueberries are at the lower end of this hydration list but they more than make up for it due to nutrients and antioxidants. Snack on as is, add them to salads to plain yogurt or cereal.

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