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We’ve all heard about how important it is to prioritize our water intake, but on a hot summer (or dry winter!) day, you probably need even more H2O than you think. That’s not great news for those of us who aren’t fans of plain old water to begin with, but never fear — there are plenty of great hydration drinks available that do the trick just as well, if not better.
When you’re searching for a great hydration drink that isn’t water, it’s all about electrolytes, vitamins, and nutrients — and keeping the added sugar to a minimum. When you head down the beverages aisle, start by flipping over different drinks to get a look at the ingredients label. The fewer ingredients you see — and the more you can actually read and understand — the better.
Another option? Making your own hydration drinks, whether in a smoothie, juicer, or tea kettle. We’ve got plenty of recommendations (and a couple recipes!) below. But first, a reminder of why these hydration drinks and staying hydrated, in general, are so critical to your health any time of year.
“Your body is about 60 percent water, and during the summer months, we are constantly sweating and exerting energy,” registered dietitian Vanessa Rissetto, CEO of Culina Health, tells SheKnows. “If we aren’t properly hydrated we could end up in the hospital with dehydration, fatigue, and even heat stroke.”
“Water is important for just about every function and system in our body, from digestion to brain health,” adds registered dietitian Kaytee Hadley. That’s why symptoms of dehydration can vary so widely, she tells SheKnows; you might feel fatigued and have brain fog, or be experiencing muscle cramps or constipation. All of which is enough of a reason to keep pushing those fluids all summer (and all year) long, but the truth is, sometimes flavorless water does get a bit boring. So how do you stay hydrated without drinking water — plain ol’ unflavored water, that is?
We decided to ask the experts. Keep reading for other ways to stay hydrated besides drinking water, including the best hydrating drinks to sip when you’re feeling parched.
Coconut, maple, and cactus water are often touted as being hydrating and a better choice than sports drinks. These trendy drinks may have some benefits, but depending on your goals, you may want to consume them sparingly. “Coconut water is extremely hydrating but quite high in carbs and sugar, so it’s best to drink it in moderation,” says Jason Kozma, a celebrity personal trainer based in Santa Monica. And while maple syrup has a lower glycemic index than your typical granulated sugar, per the Cleveland Clinic (meaning it won’t cause as much of a spike in your blood sugar), it’s still “just a natural sugar,” Kozma says, “and there’s nothing special about it” in terms of helping with hydration.
Cactus water still has skeptics as well. Though the Mayo Clinic reports that there is research suggesting it can mitigate some of the effects of a hangover, it may still be too soon toit a superfood. Still, if you particularly love one of these options and it helps you stay hydrated, go for it — just in moderation.
Infused waters are a great, hydration-forward alternative to coconut, maple, or cactus water, and easy to make on your own, Kozma says. “Just add lemon, lime, mint, or watermelon for a refreshing combination,” he explains.
Hadley recommends this option too. “Make your own fancy ‘spa water’ by adding your favorite combination of fruit, cucumber, mint leaves, or basil to a pitcher of water,” she says. “Keep it in the fridge overnight and enjoy over the next one to three days.”
Caffeinated tea or coffee as a hydration drink? Yes, it’s true: these hot-weather staples can be great sources of antioxidants when freshly brewed, but some of us skip it because caffeine is often touted as a diuretic. Well, good news, because “this myth has been debunked,” says Tina Martini, fitness trainer, chef, and author of Delicious Medicine: The Healing Power of Food. Caffeinated beverages only have this diuretic effect — meaning they make you urinate more — when consumed in large amounts, Hadley says. “However, caffeinated drinks still have a net hydrating effect,” she explains, “so enjoying that iced latte this summer will, indeed, help you stay hydrated.”
Athletes rely on sports drinks to help restore their electrolytes — potassium and sodium — lost through perspiration, but most of us won’t need something that hardcore during normal bouts of exercise. Plus, these drinks tend to be filled with things that we just don’t need. “Generally speaking, they contain too many chemicals,” says Martini. “It is better to make your own.” Or, add tiny pinches of pink Himalayan salt to your water. “It gets its color from Astaxanthin, a phytonutrient that removes free radicals from our bloodstream,” says Martini. Here is her healthy, electrolyte-rich hydration spin:
Classic “Greatorade”
1/2 cup water
1/4 cup lemon juice
1/4 cup orange juice
2 tablespoons lime juice
1-2 teaspoons honey, agave, or pure maple syrup
pinch of pink salt
pinch of cayenne pepper
½ teaspoon magnesium powder (if prone to muscle cramping use one teaspoon)
Whisk and enjoy!
Electrolyte supplements have been growing in popularity recently and there’s some research to suggest the can help athletes stay hydrated while working out. You have a lot of options to choose from, with Nuun tablets and Liquid IV leading the charge, and Rissetto loves the Hydrate + Electrolyte Singles from Laird Superfood. When it comes to hydration, “electrolytes are a good place to start,” she says.
Packed with electrolytes, phytonutrients, antioxidants and a healthy dose of vitamin C, watermelon is a refreshing summer fruit that also happens to be 92 percent water — making it not just healthy but hydrating too. It isn’t always ideal to tote a chunk of melon around, but luckily, WTRMLN WTR has managed to squeeze all of its cold-pressed goodness — yes, even the rind! — in a slim bottle. It comes in six flavors and has no added sugars.
You can also get all of watermelon’s benefits from Martini’s post-workout drink aka “shrub.” “Shrubs are old-school drinks that have both a recovery benefit and are just downright refreshing,” says Martini. “They are making a comeback!”
Watermelon Recovery Shrub
1/2 cup coconut water or plain water
1/2 cup organic watermelon cubed, with the white part of rind (cut just the dark green off)
2 tablespoons fresh lime juice
2-3 mint leaves
1/2 tsp apple cider vinegar
pinch pink salt
Blend everything together until smooth and frothy. Serve in a chilled glass.
Vitamin water is a popular sipper that seems like the perfect beverage, but unfortunatley, it isn’t so. “It is really more of an adult Kool-Aid, plus many of the vitamins are not absorbed into the body,” says Martini. Indulge in fruits and veggies instead, since they’re jam-packed with vitamins and fiber. If you plan on consuming water with added vitamins, make sure to check the labels because the sugar content can be really high.
Whichever of these refreshing beverages you choose, consider grabbing a reusable or glass straw to sip it through. “Research suggests that drinking through a straw may actually help you consume more fluids without even realizing it,” Hadley says. Summer Stanley cups, anyone?
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Before you go, shop these workout recovery tools we can’t live without:
This article was originally published on sheknows.com.
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