Fill your plate with water-rich foods

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“Getting hydration from water-rich foods is the smartest strategy,” says Dr. Cohen. That’s because gel water is found inside the cell walls of fruit and vegetables. Plus, she adds, “The fiber in produce acts like a sponge, so we absorb the water more slowly and it stays in our system longer.” Another plus: “Plant foods contain electrolytes that help liquid water transform into gel water. In fact, the water inside plants is up to twice as hydrating as plain old H2O.”

The easiest way to up your intake of water-rich foods? Enjoy a daily smoothie. Bria says blending provides easy access to the gel water that is locked in plants while also making nutrients—including hydrating electrolytes and minerals—up to 55 percent more bioavailable. And for best results, follow Kathy Smith’s lead and add 1 tsp. of ground chia seeds to your smoothies—these tiny treasures are rich in gel water.

In addition to sipping a daily smoothie, Dr. Cohen recommends loading your plate at each meal with additional water-rich foods, aiming to eat at least six servings of fruit and vegetables daily. When filling the rest of your plate, Dr. Cohen says wild-caught fish is your best protein pick because it is rich in hydration-promoting healthy fats.

Foods that contain less water, like meat, grains and dairy, don’t have to completely come off the menu, though, says Bria. When you’re going to eat a food that is low in water, just compensate by adding an extra serving of water-rich veggies with that meal. That said, she recommends restricting foods that require a large amount of water to digest, like sugar and alcohol.