We spoke with Dr. Ronald Navarro, Orthopedic Surgeon and Sports Medicine Specialist at Kaiser Permanente South Bay Medical Center, and got his take on why staying hydrated is so important.

Q: How much water do people need each day?

Dr. Ronald Navarro: The most agreed upon recommendation is to drink six or eight 8-ounce glasses of water every day. However, some adults may need more or less, depending on their overall health (certain illnesses and/or medications may affect this need), how much they exercise and the level of intensity, and how hot and dry the weather is.

Q: How many people on average, are dehydrated?

Dr. R.N.: Some polls have reported that up to 75% of Americans suffer from chronic dehydration. Anecdotally, we see the rate of dehydration be higher in the summer and fall when temperatures are higher and perspiration or sweating is more pronounced.

• Start off your day with a glass of water – if getting a cup of coffee or tea is part of your morning routine, add this extra step to it.
• Always keep a cup or water bottle by your desk at work. Take several sips of water each hour, and when hunger strikes, take a sip first.  We often confuse thirst for hunger.
• Add some flavor to your water: If you get tired of drinking plain water, add fresh fruit, a slice of lemon or lime or even a packet of sugarless flavoring to your water.
• Drinking sparkling water is just as hydrating as drinking regular water and can help wean a person off carbonated sodas which have their own well-documented issues.

Cucumbers are about 97% water, making them the food with the highest water content. In addition to providing the body with hydration, they also aid in eliminating toxins from the body and are a great source of magnesium and potassium. You can enjoy them in salads or as a snack.

Watermelon is considered a food rich in nutrients and low in calories. About 95% of its content is water and it’s full of electrolytes, which helps prevent dehydration. In addition, watermelon contains a large amount of vitamins A, B6 and C, minerals and antioxidants. Watermelon contains the highest level of lycopene than any other fruit or vegetable. Lycopene is considered a powerful antioxidant that can help protect the body’s cells from harm.

Strawberries are made of 92% water. They are low in calories and like other berries, are rich in antioxidants, vitamins B and C, calcium and potassium.

Iceberg lettuce is made of 96% water. Not only will it help quench our thirst, but it will also satiate our hunger.

Peaches contain approximately 88% water. They are rich in fiber, potassium, vitamin C and choline, all substances that support our heart health.

Spinach is about 92% water, making it especially beneficial in keeping you hydrated. Spinach is also rich in magnesium, potassium, and B-vitamins, all of which are known to increase energy.

Celery has a water content of about 95%. It also has natural salts that help to replenish levels of sodium, potassium, magnesium, calcium, phosphorus, iron and zinc in the body.