Best Liquids and Foods to Stay Hydrated and Avoid the Dip Flu

Stay Hydrated and Avoid the Dip Flu with These Liquid-Rich Foods

The dip flu, also known as the Super Bowl sniffles or the championship cold, refers to the widespread cold and flu outbreaks that often occur after major sporting events like the Super Bowl. With so many people gathering together, germs tend to spread easily, leading to increased illness right when we want to be celebrating. Luckily, there are some simple ways to help your immune system stay strong so you can avoid coming down with the dreaded dip flu.

One of the best defenses against any illness is to stay hydrated. Drinking plenty of fluids keeps your mucus thin, making it harder for germs to take hold. It also allows your body to flush out toxins and prevents your nasal passages from drying out, which makes them more susceptible to infection. But plain water isn't your only option for hydration. Certain foods and beverages can also contribute valuable fluids to keep you healthy.

Fruits and Vegetables

Many fruits and vegetables are naturally high in water content, making them great options for hydration. Eating your water from produce sources also provides additional vitamins, minerals, fiber and antioxidants to give your immune system an extra boost.

Some top picks for produce high in water include:

• Cucumbers - 96% water
• Iceberg lettuce - 96% water
• Celery - 95% water
• Radishes - 95% water
• Tomatoes - 94% water
• Watermelon - 92% water
• Strawberries - 92% water
• Cantaloupe - 90% water
• Grapefruit - 90% water
• Peaches - 88% water

Aim to fill half your plate with hydrating fruits and veggies at each meal. You can enjoy them whole, blended into smoothies, or mixed into salads and sides.

Soup Broths and Sauces

Sipping on warm brothy soups is comforting and great for hydration. Opt for low-sodium varieties to limit bloating. Chicken, vegetable and bone broths are all good options.

And don't forget about sauce-based dishes like chili, curry and tomato sauces over pasta. The liquid in these meals contributes valuable hydration too.

Yogurt

Plain yogurt averages 88% water content. Plus, it provides protein, calcium, probiotics and active cultures to support immune function. Greek yogurt tends to be especially thick and creamy. Just opt for low sugar varieties.

Yogurt makes a great breakfast, snack, dessert, or tangy topping for tacos, baked potatoes or granola.

Milk

Milk is 87% water and packed with key minerals like calcium, potassium and magnesium. It's also a top source of vitamin D, which research shows is critical for immune health.

Enjoy fat-free or low-fat milk with meals or snacks. You can also use it as a base for smoothies, hot cereal, or soups.

100% Juice

Skip the added sugars and stick to 100% fruit juices without any added sweeteners. Citrus juices like orange, grapefruit, pineapple and apple are around 88% water. Plus they provide vitamin C, an important antioxidant for your immune cells.

Limit juice to a small glass, about 4-6 oz. per day since the sugars can add up quickly. But as an occasional hydration option, it beats sugary sodas or sports drinks.

Tea and Coffee

Your morning mug of joe or afternoon tea break contribute hydrating fluids as well. Just avoid loading them up with cream, sugars or sweetened flavor syrups.

Some herbal varieties like mint, chamomile and green teas provide soothing antioxidants. Black and green teas also have immune-boosting polyphenols and epigallocatechin gallate (EGCG).

Aim for unsweetened varieties without added milk or creamer. But a touch of honey, lemon or nut milk can add light flavor if desired.

Infused Waters

For an ultra hydrating, low-calorie beverage, try infusing your water with fruit. Just add wedges of citrus, berries, sliced cucumber, apples, pineapple, melon or pears to a pitcher of water. Allow it to infuse in the fridge for at least 2 hours so the flavors blend.

You can also muddle in some fresh mint or basil leaves for extra antioxidant protection. The fruit adds natural sweetness so you don't need any added sugars.

Coconut Water

The clear liquid inside a young coconut is naturally fat- and cholesterol-free with way less sugar than soda. It provides more potassium than a banana as well as electrolytes. Look for unsweetened varieties.

Use coconut water to hydrate after workouts or anytime you need a refreshing, low-calorie drink.

Stay Properly Hydrated

When trying to avoid the dip flu, hydration matters. Stick with unsweetened, low-calorie beverages as much as possible. But also consume plenty of water-rich fruits, veggies, yogurt, soup broths and herbal teas.

Eating your water from natural sources provides extra nutrition to keep your immune system strong. Aim for at least 64 ounces per day of fluids to stay properly hydrated. And fill half your plate with hydrating fruits and vegetables to fend off dehydration.

Drinking enough liquids and getting sufficient immune-boosting foods can help you steer clear of the championship cold. So stay hydrated and give your body the tools it needs to fight off germs this dip season.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.