Hydration, Hydration, Hydration

Naturally, one of the keys to a successful Training Table is taking in enough fluid. I urge my athletes to carry a water bottle along wherever they go, not just on the field. It’s that important. But guess what? Those eight glasses of water we were told are essential to drink eight times each day don’t always come from a bottle or faucet. All solid foods contain water, and your daily intake of such edibles – along with liquids like skim milk, juice, and soup, of course  – help you reach the daily requirement. Who knew that a roasted chicken breast is 65 percent water, and the water content of eggs is 75 percent? A few other percentages:

  • Popsicles and Jell-O®  90% water
  • Oysters  85%
  • Most shellfish, plus fin fish such as salmon, trout, cod, and sole  75%
  • Most meats cooked rare to medium  50 to 70%
  • Most meats cooked well done  40 to 50%
  • Soft cheeses  55 to 65%
  • Hard cheeses  35 to 50%
  • Most breads  30 to 40%
  • Most cakes  20 to 35%

Drinks from Garden, Bush, and Tree

Much of the water we need comes from fruits and vegetables. The water-content percentages below (all but one taken from a list compiled by the University of Kentucky Cooperative Extension Service) are based on raw produce, but even when cooked these foods will increase your daily fluid intake.

15 “Juiciest” Fruits

  • Lemon*  93% water
  • Banana, strawberry, watermelon  92%
  • Grapefruit, lime, papaya  91%
  • Cantaloupe  90%
  • Passionfruit, peach, tangerine  88%
  • Pineapple, raspberry  87%
  • Apricot  86%
  • Plum  85%

*Source: Bowes and Church’s Food Values of Portions Commonly Used

15 “Juiciest” Vegetables

  • Cucumber, iceberg lettuce  96% water
  • Celery, radish, zucchini  95%
  • Ripe tomato*  94%
  • Green cabbage, green tomato*  93%
  • Bell pepper, cauliflower, eggplant, red cabbage, spinach  92%
  • Broccoli  91%
  • Carrot  87%

*Botanically a fruit but eaten as a vegetable

                                    — Pages 135–137, Eating to Win (ETW Partnership, 2012)