Oranges Overview
Oranges are famous for vitamin C but also provide fiber, folate, potassium, and flavonoids that support immune function, heart health, and skin quality.
Why Oranges Helps With Optimal Hydration
Optimal hydration goes beyond just drinking water - it requires balancing fluid intake with electrolytes (sodium, potassium, magnesium) and accounting for individual needs based on activity, climate, and body size. Even mild dehydration impairs physical and cognitive performance.
Oranges Nutrition Facts
Per 140g (140g (1 medium orange))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 62 | — |
| Protein | g | 0% |
| Total Carbohydrates | 15.4g | 6% |
| Dietary Fiber | 3.1g | 11% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 237mg | 5% |
| vitaminC | 70mg | 78% |
| calcium | 52mg | 5% |
| vitaminA | 14µg | 2% |
| folate | 40µg | 10% |
GI: 43 ()
Key Nutrients in Oranges for Optimal Hydration
Potassium
237mgSupports optimal hydration by providing essential potassium
Best Ways to Eat Oranges for Optimal Hydration
- Fresh, whole fruit for maximum fiber
- Segmented into salads
- Juiced (though eating whole is better)
- Zest added to cooking for concentrated flavor
Pro Tip:
Optimal hydration formula: bodyweight (kg) × 35ml = baseline water needs. Add 500-1000ml per hour of exercise. Include electrolytes (pinch of sea salt + potassium-rich foods) if sweating heavily or exercising >90 minutes.
Oranges Health Benefits
- Excellent source of vitamin C for immune support
- High in fiber for digestive health
- Contains flavonoids for heart health
- Provides folate for cell growth
- Hydrating with high water content
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