A delicious and quick salad recipe that can help you maintain good hydration

July 19, 2022

Most experts recommend that adults drink at least eight glasses of water per day to maintain good hydration and overall wellness. Keeping ourselves well hydrated does more than simply prevent us from feeling thirsty. Hydration helps us to prevent infection and delivers much-needed nutrients to our cells. Being well hydrated also helps to lubricate our joints, which experts in physical therapy say is crucial for healthy and comfortable movement.

Consuming eight glasses of water each day can sometimes seem like a daunting task. However, we can consume some of the water our body needs through the foods that we eat. Certain foods contain a high water content that can help us maintain our hydration. For example, cucumbers are made up of over 90% water, as well as containing vitamins and minerals in their skin. Other vegetables such as celery, lettuce, jicama and bell peppers are also heavy hitters when it comes to water content.

Working these hydrating foods into your diet can help you maintain healthy levels of hydration during the summer months, when we lose more water than normal due to sweat. Here is one example of a quick and hydrating recipe that can help keep your body quenched.

Watermelon & Goat Cheese Salad with Citrus Vinaigrette

This watermelon and goat cheese salad recipe is rich in hydrating as well as nutritious foods. The contrasting flavors of sweet melon and tangy goat cheese pair beautifully with fresh watercress and protein-packed, savory hazelnuts. Sliced grilled chicken or shrimp can be added to make a more filling meal.

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons orange juice
  • 1 tablespoon red-wine vinegar
  • ¼ teaspoon salt
  • Freshly ground pepper, to taste
  • 8 cups watercress, tough stems removed, or mixed salad greens (5 ounces)
  • 4 cups diced seedless watermelon (about 3 pounds with the rind) 
  • 1/4 cup very thinly sliced red onion (1/4 small)
  • 2 ounces goat cheese, crumbled
  • 1/2 cup chopped hazelnuts (2 ounces), toasted (see Tips)

Directions

Whisk olive oil, orange juice, vinegar, salt and pepper in a large bowl until well combined. Add watercress, watermelon and red onion; toss to coat. Divide among 5 plates. Top with goat cheese and hazelnuts to serve.

Tips:

To toast chopped hazelnuts: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Recipe taken from: https://www.eatingwell.com/gallery/14023/healthy-recipes-for-foods-for-hydration/?slide=recipeId%3D249003#recipeId=249003 

Alliance PTP is ready to help you find top-notch PT for keeping your joints healthy during the hot summer months

At Alliance Physical Therapy Partners, we’re proudly bringing together physical therapy practices across the country to help people get the high-quality PT they need. Want to see a physical therapist in person? We can put you in touch with an Alliance PTP partner that’s close to you and who can help you address your joint-related concerns. 

Not keen on in-person PT sessions or not close to an Alliance PTP partner? No worries. We also offer effective and affordable virtual physical therapy through our Agile Virtual Physical Therapy platform. 

Contact our team today so we can help you find the most effective physical therapy services for your injury or condition.