Everyone knows that drinking water is good for your health.  Our bodies are made up of 60% water, and staying hydrated - helps your system to distribute healthy nutrients, gets rid of waste, gives your skin a healthy glow, keeps your muscles moving and it’s even good for your teeth. As a matter of fact, incorporating more water into your diet is one of the best things you can do for your teeth.

Drinking (or eating) your water cleans your mouth with every sip (or bite). It washes away leftover food residue that cavity-causing bacteria are looking for.  It also dilutes the acids produced by the bacteria in your mouth.  If you have a dry mouth you may be at risk for tooth decay. Ingesting more water can help cut your risk while you and Dr. Lunan work to find the best long-term solution for you. You’ll still need to brush twice a day for two minutes and floss of course, but incorporating more water into your day will go a long way toward keeping your smile cavity-free.

According to the old rule of thumb, you're supposed to drink eight glasses of water per day.  That can seem like a daunting task on some days, but here's the catch: Dr. Lunan says, “You don't have to drink all that water.” Roughly 20% of our daily H2O intake comes from solid foods, especially fruits and vegetables.

It's still important to drink plenty of water – especially in the summertime – but you can also quench your thirst with these 10 hugely hydrating foods, all of which are at least 90% water by weight.

1. Cucumber - Water content: 96.7%

This summer veggie has the highest water content of any solid food and is perfect in salads, or sliced up and served with some hummus.

Want to pump up cucumber's hydrating power even more? Try blending it with nonfat yogurt, mint, and ice cubes to make cucumber soup.

2. Iceberg lettuce - Water content: 95.6%

Iceberg lettuce tends to get a bad rap, nutrition-wise. Health experts often recommend shunning it in favor of darker greens like spinach or romaine lettuce, which contain higher amounts of fiber and nutrients. It's a different story when it comes to water content, though – crispy iceberg has the highest of any lettuce.

So when the temperature rises, pile some iceberg onto sandwiches or use it as a bed for a healthy chicken salad. Even better: Ditch the tortillas and hamburger buns and use iceberg leaves as a wrap for tacos and burgers.

3. Celery - Water content: 95.4%

That urban legend about celery having negative calories isn't quite true, but it's pretty close. Like all foods that are high in water, celery has very few calories—just 6 calories per stalk. And its one-two punch of fiber and water helps to fill you up and curb your appetite.

This lightweight veggie isn't short on nutrition, however. Celery contains folate and vitamins A, C, and K. And thanks in part to its high water content, celery neutralizes stomach acid and is often recommended as a natural remedy for heartburn and acid reflux.

4. Radishes - Water content: 95.3%

These refreshing root vegetables should be a fixture in your spring and summer salads. They provide a burst of spicy-sweet flavor and color in a small package, and more importantly they're filled with antioxidants.

A crunchy texture also makes radishes a perfect addition to healthy summer coleslaws. Slice them up with shredded cabbage and carrots, sliced snow peas, and chopped hazelnuts and parsley, and toss with poppy seeds, lemon juice, olive oil, salt, and pepper.

5. Tomatoes  - Water content: 94.5%

Sliced and diced tomatoes will always be a mainstay of salads, sauces, and sandwiches, but don't forget about sweet cherry and grape varieties, which make an excellent hydrating snack.  Having friends over? Skewer grape tomatoes, basil leaves, and small chunks of mozzarella on toothpicks for a quick and easy appetizer.

6. Green peppers - Water content: 93.9%

Bell peppers of all shades have a high water content, but green peppers lead the pack, just edging out the red and yellow varieties.  And contrary to popular belief, green peppers contain just as many antioxidants as their slightly sweeter siblings.

Peppers are a great pre-dinner or late-night snack. Slice them up when you get home from work, and enjoy while you're making or waiting for dinner.

7. Cauliflower - Water content: 92.1%

Don't let cauliflower's pale complexion fool you: In addition to having lots of water, these unassuming florets are packed with vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer.

Break them up and add them to a salad for a satisfying crunch. You can even skip the croutons!

8. Watermelon - Water content: 91.5% water

It's fairly obvious that watermelon is full of, well, water, but this juicy melon is also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. In fact, watermelon contains more lycopene than raw tomatoes—about 12 milligrams per wedge, versus 3 milligrams per medium-sized tomato.

Although this melon is plenty hydrating on its own, try mixing it in with your water in the summertime. It's really refreshing, and great incentive to drink more water overall.

9. Spinach - Water content: 91.4% water

Iceberg lettuce may have a higher water content, but spinach is usually a better bet overall. Piling raw spinach leaves on your sandwich or salad provides nearly as much built-in hydration, with an added nutritional punch.

Spinach is rich in lutein, potassium, fiber, and brain-boosting folate, and just one cup of raw leaves contains 15% of your daily intake of vitamin E.

10. Star fruit - Water content: 91.4% water

This tropical fruit, also known as carambola, comes in sweet and tart varieties and has a juicy texture similar to pineapple. Its eye-catching shape looks great in a fruit salad or as an edible garnish on the rim of a summer cocktail, and as an added bonus it's rich in antioxidants, especially epicatechin—a heart-healthy compound also found in red wine, dark chocolate, and green tea.

So this summer when you are trying to stay hydrated in the heat and trying to keep your teeth healthy, try incorporating these delicious and healthy foods into your diet. You won’t be disappointed.

Dr. Joy Lunan  (203) 598-7920       www.middleburydentist.com