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31 Hydrating Drinks to Consume (Plus Dehydrating Beverages to Avoid)
August 22, 2024
Staying hydrated is essential for maintaining overall health and well-being. Whether you’re looking to quench your thirst after a workout, combat the heat or simply keep your body functioning optimally, the right hydrating drinks can make all the difference.
The following beverages are some of the most hydrating drinks around, starting with the most obvious one!
1. Water
The ultimate hydrating drink, water is calorie-free, easily accessible and essential for every bodily function. It helps regulate body temperature, supports digestion and keeps your skin healthy.
The gold standard for hydration, water also helps transport nutrients throughout the body.
2. Coconut Water
Rich in electrolytes like potassium, sodium and magnesium, coconut water is a natural hydrator that helps replenish lost fluids and minerals, making it an excellent post-workout drink.
3. Herbal Teas (Caffeine-Free)
Herbal teas, such as chamomile or peppermint, are hydrating and soothing. They can help with digestion, reduce stress and provide a gentle flavor without the risk of dehydration from caffeine.
Caffeine-free and available in many flavors, chamomile, peppermint and ginger teas are popular hydrating options.
4. Aloe Vera Juice
Aloe vera juice is known for its hydrating and anti-inflammatory properties. It’s also beneficial for digestive health and skin hydration.
5. Infused Water
Adding fruits, herbs or vegetables to your water can enhance the flavor and provide additional nutrients, like vitamins and antioxidants, making hydration more enjoyable.
Adding slices of lemon, cucumber or berries to water provides a hint of flavor and extra nutrients.
6. Electrolyte Drinks
Electrolyte drinks, such as pickle juice and healthy, low-sugar sports drinks, help replenish essential minerals like sodium and potassium, which are lost through sweat. They are ideal for intense physical activity or hot weather.
7. Watermelon Juice
Watermelon is about 92% water, making its juice highly hydrating. It’s also rich in vitamins A, C and antioxidants, like lycopene — plus potassium.
8. Cucumber Water
Cucumbers have a high water content and are a good source of vitamins and minerals. Cucumber water is refreshing, hydrating and supports skin health.
It also contains antioxidants and anti-inflammatory compounds.
9. Buttermilk
A traditional drink in many cultures, buttermilk is hydrating and provides probiotics, calcium and vitamins. It’s also low in fat and aids digestion.
10. Coconut Milk
While slightly richer than coconut water, coconut milk still provides hydration along with healthy fats, electrolytes and vitamins.
11. Pomegranate Juice
Pomegranate juice is hydrating and packed with antioxidants, vitamins and anti-inflammatory properties, supporting heart health and reducing oxidative stress.
12. Milk
Milk provides hydration along with essential nutrients, like calcium, protein, carbohydrates, electrolytes and vitamin D. It’s especially effective for rehydration after exercise.
13. Orange Juice
High in vitamin C and natural sugars, orange juice is hydrating and boosts your immune system. It’s best consumed in moderation due to its sugar content.
14. Chia Seed Water
Chia seeds absorb water and expand, turning water into a hydrating and fiber-rich drink that also provides omega-3 fatty acids and antioxidants.
They also slowly release water, providing sustained hydration.
15. Coconut Kefir
A probiotic-rich drink, coconut kefir supports gut health while providing hydration and essential nutrients.
16. Mint Water
Mint water is not only refreshing, but also aids digestion and helps in maintaining fresh breath. It’s an excellent way to hydrate with a hint of flavor.
17. Berry Smoothies
Smoothies made with berries and water or coconut water provide hydration along with antioxidants, vitamins and fiber, supporting overall health. Try this berry smoothie or omega blueberry smoothie.
18. Celery Juice
Celery is 95% water, making its juice highly hydrating. Celery juice is also rich in vitamins A, C and K and minerals like potassium.
19. Lemon Water
Adding lemon to water boosts vitamin C intake and enhances flavor, making it easier to stay hydrated. It also aids digestion and supports detoxification.
20. Hibiscus Tea
Hibiscus tea is a refreshing and hydrating drink rich in antioxidants. It has been shown to support heart health and may help lower blood pressure.
21. Green Smoothies
Green smoothies made with ingredients like spinach, kale, cucumber and other leafy greens are hydrating and packed with vitamins, minerals and fiber. They also support detoxification and provide a nutrient-dense way to hydrate.
22. Bone Broth
Bone broth is hydrating and rich in electrolytes, collagen and amino acids. It’s a nourishing drink that supports joint health, digestion and overall wellness.
23. Agua Fresca
Agua fresca, made from water, fruits and sometimes herbs, is a refreshing and hydrating drink popular in Latin American cultures. It’s naturally sweetened and provides hydration along with the vitamins from the fruit used.
24. Beet Juice
Beet juice is hydrating and packed with nitrates, which support blood flow and cardiovascular health. It’s also rich in vitamins and antioxidants.
25. Sparkling Water
Sparkling water offers the same hydration benefits as still water but with a fizzy twist. It’s a great alternative for those who prefer a bit of carbonation without added sugars or calories.
It’s a calorie-free alternative to soda that provides hydration with a refreshing fizz.
26. Milk Alternatives
Milk alternatives are hydrating and often fortified with essential nutrients like calcium and vitamin D. They provide a plant-based option for those who are lactose intolerant or prefer dairy-free options.
Almond milk is a dairy-free alternative that’s low in calories and high in vitamin E.
27. 100% Fruit Juice
Pure, 100% fruit juice, when consumed in moderation, provides hydration along with vitamins, minerals and antioxidants. It’s important to choose juices without added sugars for the best health benefits.
28. Tomato Juice
Tomato juice is highly hydrating and rich in vitamins A and C, potassium, and antioxidants like lycopene. It’s also a great option for supporting heart health and reducing inflammation.
29. Yogurt Smoothies
Yogurt-based smoothies provide hydration along with probiotics, protein and calcium. They are great for gut health and offer a creamy, satisfying texture.
30. Maple Water
Maple water is the sap extracted from maple trees and is naturally hydrating, low in calories and rich in electrolytes like manganese and antioxidants. It’s a refreshing, slightly sweet alternative to plain water.
31. Green Tea
Green tea is hydrating and contains antioxidants like catechins, which support heart health and metabolism. Although it contains caffeine, the amount is usually low enough to prevent dehydration when consumed in moderation.
Dehydrating Beverages to Limit/Avoid
While staying hydrated is crucial, certain drinks can actually contribute to dehydration. Here’s a list of common dehydrating drinks to be cautious of:
- Alcohol: Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration. It’s best to limit alcohol consumption and drink water alongside it.
- Coffee (especially flavored coffees): While moderate coffee consumption can have some health benefits, its caffeine content can lead to dehydration if consumed in excess. Flavored coffee drinks often contain high levels of caffeine and sugar, making them more likely to cause dehydration.
- Energy drinks: Energy drinks are often high in caffeine and sugar, both of which can contribute to dehydration. They may also increase heart rate and blood pressure.
- Soda: Regular sodas are high in sugar and caffeine, both of which can cause dehydration. The excessive sugar content can also lead to other health issues.
- Sweetened iced tea: Commercially sweetened iced teas often contain high levels of sugar and caffeine, contributing to dehydration if consumed in large quantities.
- Commercial sports drinks: While some sports drinks are designed to rehydrate, others are loaded with sugar and artificial ingredients, which can counteract their hydrating effects.
- Fruit juices with added sugar: Fruit juices with added sugar can lead to dehydration due to the high sugar content, which may draw water out of the body’s cells. It’s better to choose 100% fruit juices without added sugars for hydration.
Conclusion
- Choosing the right hydrating drinks is key to maintaining optimal hydration and overall health.
- From water and coconut water to green smoothies, bone broth and fruit-infused beverages, there are plenty of delicious and nutritious hydrating drinks to keep you hydrated throughout the day.
- On the other hand, it’s important to be aware of drinks that can contribute to dehydration, such as alcohol, caffeinated beverages and sugary drinks.
- By making mindful choices and consuming hydrating drinks, you can ensure that you’re keeping your body well-hydrated and functioning at its best.
- Remember to listen to your body’s thirst cues and drink hydrating drinks regularly throughout the day to maintain optimal hydration levels.
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