Dehydration is a serious health concern that can affect millions of people around the world. Particularly for young children and the elderly especially in warmer climates. The lack of access to clean drinking water or the inability to replenish lost fluids from day-to-day activities can lead to severe health complications.
Fortunately, the African continent is abundant with a variety of delicious and hydrating African foods to help with dehydration. With its vast landscape and diverse climate, Africa boasts many fruits and vegetables high in water content and essential electrolytes.
In this article, I have curated a list of the 10 best water-packed African foods that can help in preventing and treating dehydration.
The Importance of Hydration
Drinking enough water keeps your body functioning properly. Staying hydrated is crucial for maintaining energy levels and overall health.
How Much Water to Drink?
Many health experts recommend drinking eight 8-ounce glasses of water a day. However, this isn't a one-size-fits-all solution. Your daily water intake should depend on your activity level, body weight, and the climate you live in. For instance, people living in hot climates or engaging in sports might need more water to stay hydrated.
A good way to gauge if you're drinking enough is by checking the color of your urine—it should be light yellow. About 20% of our daily fluid intake comes from high water content foods like watermelon and cucumbers, which are rich in water content. So including these foods can help you maintain proper hydration levels without relying solely on beverages.
Electrolytes
Electrolytes are essential for combating dehydration and maintaining bodily functions. These minerals, including sodium, potassium, chloride, calcium, and magnesium, regulate fluid balance, support nerve signaling, muscle function, and pH balance. During dehydration, the body loses both water and electrolytes through sweat and other fluids.
Sodium helps retain water and distribute it to cells, while potassium aids muscle function and nerve signaling. Replenishing electrolytes along with water is crucial for restoring fluid balance and ensuring the body functions properly. Electrolyte-rich foods and drinks are effective in preventing and treating dehydration.
The Risks of Dehydration
Drinking enough water is essential to keep your body functioning well. Dehydration occurs when there's a lack of sufficient water in the body and it can have serious impacts on health. One sign of dehydration is dark yellow urine, which means the body needs more fluids.
Dehydration can lead to symptoms like dry mouth, low blood pressure, and dizziness. Drinking excessive alcohol increases the risk because it makes the body flush out water quickly. It’s important to stay hydrated by drinking plenty of fluids and eating foods with high water content to avoid these risks.
Water-packed African Foods That Help with Dehydration
Many African foods are rich in water and can help keep you hydrated. They offer a natural alternative to sports drinks and other beverages.
1. African Horned Cucumbers (Kiwano)
Kiwanos, also known as horned melons or African horned cucumbers, are excellent for combating dehydration due to their unique make up. These fruits are native to sub-Saharan Africa and they boast a high water content of approximately 88%. This makes them a natural and refreshing source of hydration. They can be eaten like fresh fruit, juiced, added to salads or steam cooked (which is how I had them growing up). I have never tried them fresh but their taste has been described as a blend of cucumber, banana, and citrus.
Beyond their exotic flavors and water content, kiwanos are rich in essential electrolytes such as potassium, magnesium, and sodium, which play a crucial role in maintaining the body's fluid balance.
This combination of water and electrolytes makes kiwanos effective in preventing and alleviating dehydration, especially during hot weather or after physical exertion.
2. Watermelon
Watermelon is an excellent source of hydration. This refreshing fruit contains 92% water, helping you stay hydrated and meet your fluid needs. A single serving has only 45.6 calories, making it a great snack for those watching their calorie intake.
Watermelon also provides essential nutrients that fight inflammation and free radicals; these properties can help reduce the risk of chronic illness. Including this low-calorie fruit in your diet can keep muscle cramps and headaches at bay by preventing dehydration symptoms such as fatigue.
Watermelon's benefits do not stop at hydration and providing essential nutrients. It also extends to health benefits for men's fertility. See Top 8 Health Benefits Of Watermelon For Men's Fertility
3. Medjool Dates
Dates are one of my favorite snacks! Packed with natural sugars, fiber, vitamins, and minerals. They provide essential nutrients while helping to maintain hydration levels in the body. The high fiber content aids in digestive health and supports a healthy gut.
Rich in antioxidants and phytonutrients, dates help fight chronic diseases. They also offer hydration benefits due to their nutrient density. Medjool dates can even be dehydrated into a powder that retains these hydrating properties without additives or preservatives. Eating these nutrient-rich fruits as part of your daily diet gives you better hydration and overall health.
4. Coconut Water
Coconut water is a fantastic way to stay hydrated, especially after exercise or during diarrhea. This natural beverage is packed with a lot of essential nutrients and it's one of the most hydrating foods you can enjoy. It contains essential electrolytes like potassium, sodium, and manganese that help rehydrate the body effectively.
Unlike many sports drinks, coconut water is low in calories but high in nutrients and antioxidants. Research suggests that coconut water could offer benefits for diabetes and heart health and general inflammation. Plus, it may be more effective than traditional sports drinks for rehydration purposes.
5. Okra
Okra is full of important nutrients and supports hydration. It contains magnesium, folate, fiber, antioxidants, and vitamins C, K1, and A. These elements help boost your immune system and keep you healthy. Drinking okra water can quickly increase your water intake.
Okra itself has high water content but is low in calories. This makes it a great way to stay hydrated without consuming extra calories. Studies have shown that dehydrating okra keeps most of its antioxidants intact—which means it stays healthy even when dried.
6. Baobab Fruit Powder
Baobab fruit can help with dehydration. The baobab fruit, often referred to as the "Tree of Life," is highly nutritious and offers several benefits that can aid in hydration. The fruit pulp is rich in essential vitamins and minerals, including vitamin C, potassium, magnesium, and calcium, which are crucial for maintaining fluid balance in the body.
The high vitamin C content helps improve the absorption of other nutrients and supports overall hydration. Additionally, baobab fruit contains both soluble and insoluble fiber, which aids in digestion and helps maintain a healthy gut, further supporting hydration by ensuring efficient nutrient absorption. The pulp extract of baobab is also used as a hydrating agent to help with conditions like diarrhea and dysentery, which can cause dehydration.
7. Afang Soup
Afang soup, a popular Nigerian vegetable soup, includes waterleaf, a leafy green that helps maintain proper hydration levels. This soup hydrates and comforts as it provides essential nutrients like vitamins C and A. Afang soup's combination of darker greens makes it an excellent source of vitamins too. The soup is made with water leaves and Afang (Okazi) leaves, both of which have significant water content that contributes to hydration.
Image of Afang Soup Source
The soup also contains various meats and seafood, which provide essential electrolytes like sodium, potassium, and magnesium, crucial for maintaining fluid balance in the body. The presence of palm oil and other vegetables in the soup also adds to its hydrating properties by supplying necessary fats and vitamins that aid in nutrient absorption and overall hydration.
8. Papaya
Papaya contains high water content and fiber and offers a refreshing twist on a hot day. Eating raw fruits like papaya can help prevent dehydration during the winter season. Papayas are a good snack loaded with antioxidants that reduce inflammation and fight disease. Their nutritional benefits extend to managing blood pressure and soothing digestive issues due to their alkaline content. This fruit is also an excellent source of vitamin C, which helps with overall wellness while preventing heart disease risks.
9. Kale
Kale stands out as a "Super Food" due to its nutritional powerhouse. Rich in antioxidants, vitamin C, vitamin K, and beta-carotene, it boasts impressive health benefits. Its high fiber and water content can aid in relieving mild constipation and promoting regularity.
Eating kale enhances the intake of vital minerals, combating micronutrient malnutrition effectively. Kale's abundance of vitamins, minerals, enzymes, and antioxidants provides good reasons to include it in daily meals. This leafy green is more than just a source of hydration; it's a key player in maintaining overall wellness.
10. Sugar Cane
Sugar cane juice acts as an excellent diuretic, helping to eliminate toxins and infections from the body. Drinking it provides a wealth of essential nutrients like calcium, iron, magnesium, and potassium which help replenish electrolytes lost through sweating. These elements fight various diseases while boosting hydration levels. Besides its nutritional benefits, sugar cane offers a good source of carbohydrates.
Sugarcane juice is rich in water, making it an excellent hydrating drink, especially during hot weather or after physical exertion. The natural sugars in sugarcane juice provide quick energy.
However, it's important to note that sugarcane juice is high in natural sugars, so people with diabetes or those watching their sugar intake should take it in moderation. Sugarcane juice has mild laxative properties and can help in clearing constipation.
11. Teas (Moringa, Mint, Hibiscus, Zumbani, Resurrection Bush tea)
Herbal teas are technically not a food but they can help with dehydration especially if you do not like the taste of plain water. Moringa tea offers a variety of health benefits. Though it contains very few calories, moringa leaves are packed with vitamins and minerals like Vitamin A, Vitamin C, and Iron. These nutrients can help manage blood pressure and support overall wellness.
Hibiscus tea stands out for its high antioxidant content, surpassing even green tea. This herbal remedy helps lower blood pressure and may reduce the growth of cancer cells.
Mint, Zumbani, and Resurrection Bush teas also provide significant hydration benefits. Mint tea aids digestion while offering a refreshing taste. Zumbani, native to Africa, boosts respiratory health with its anti-inflammatory properties. Resurrection tea is rich in electrolytes and revitalizes the body with its natural compounds.
The Benefits of Eating Water-Packed African Foods
Foods like watermelon, cucumbers, bell peppers and tomatoes, which are common in African cuisines, contain large amount of water and provide essential electrolytes such as potassium and magnesium. These nutrients help regulate fluid balance in the body and support proper muscle and nerve function.
Additionally, water-rich African foods like okra, eggplant, and various leafy greens not only contribute to hydration but also offer fiber, vitamins, and minerals that support digestive health and boost the immune system. Soups and stews, staples in many African diets, combine water-rich ingredients with nutritious proteins and vegetables, offering a hydrating and nourishing meal option.
Try these delicious water-rich food options to keep dehydration at bay! You might also like to read 10 Best Foods To Reduce Body Heat This Summer
References:
https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835955/