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We’ve all heard about how important it is to prioritize our H2O intake, but on a hot summer day, you probably need even more water than you think — which is why it’s so easy to get dehydrated and not even realize it, even when you’ve got plenty of hydration drinks at your fingertips.
“Your body is about 60% 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 healthy ways to stay hydrated this summer that aren’t water, including the best hydrating drinks to sip on for refreshment when the weather’s hot.
Plant waters
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, CA.
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 to label it a superfood. Still, if you particularly love one of these options and it helps you stay hydrated, go for it — just in moderation.
Infused water
Kozma notes that infused waters are a great alternative to coconut, maple, or cactus water, and easy to make on your own. “Just add lemon, lime, mint, or watermelon for a refreshing combination,” Kozma says.
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.”
Iced tea or iced coffee
These summer staples can be great sources of antioxidants when freshly brewed, but some of us skip it because caffeine is often touted as a diuretic.
“This myth has been debunked,” says Tina Martini, fitness trainer, chef, and author of Delicious Medicine: The Healing Power of Food.
Hadley notes that caffeinated beverages only have this diuretic effect — meaning they make you urinate more — when consumed in large amounts. “However, caffeinated drinks still have a net hydrating effect,” she says, “so enjoying that iced latte this summer will, indeed, help you stay hydrated.”
Sports drinks
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, they 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 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 Packets
Electrolyte supplements have been growing in popularity recently and there’s some research to suggest that they’ve helped 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.
Watermelon
Packed with electrolytes, phytonutrients, antioxidants and a healthy dose of vitamin C, the refreshing summer fruit is also 92% water, making it not just healthy but hydrating too.
While it isn’t always ideal to tote a chunk of it around, WTRMLN WTR has managed to get all of its cold-pressed — even the rind —goodness in a slim bottle. It comes in six flavors and has no added sugars.
You can also take advantage of all watermelon’s benefits from Martini’s post-workout drink. “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
The popular sipper seems like the perfect beverage, but 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.
Hydration tip: Use a straw
Whichever of these refreshing beverages you choose, consider grabbing a reusable 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?
Before you go, shop these workout recovery tools we can’t live without:
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