Staying hydrated is important for overall health – and it’s especially important during the hotter summer months. But what if you just can’t stand drinking plain water? Luckily, you no longer have to. Check out these three tips for staying hydrated this summer.

1. Try “eating” your water

There are plenty of foods that can help with your daily hydration needs. A few of the most hydrating foods1 – based on percentage water content – include:

  • 90-99%: Cucumbers, cantaloupe, watermelon, lettuce, tomato, cabbage, celery, nonfat milk, spinach, summer squash/zucchini
  • 80-89%: Yogurt, apples, grapes, oranges, carrots, broccoli (cooked)
  • 70-79%: Bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), shrimp
  • 60-69%: Legumes, salmon, ice cream, chicken breast, pasta

If you’re trying to include more hydration-friendly foods in your diet, here are two strategies: First, always include veggies on your plate. As you can see, fresh vegetables like cabbage, celery, and cucumbers are packed with water and are an easy way to help you maintain your hydration needs.

Second, consider making substitutions where you can. For example, drop the starch-heavy pasta and substitute it with zucchini noodles (about 95% water). Add a little pasta sauce or olive oil and you will have a healthier and more hydrating meal.   

2. Flavor your water

If you just don’t like the taste of water, why not try flavored water? Zero or low-calorie sparkling water, brands like Bubly, La Croix, and Spindrift, come in a variety of flavors and can help meet hydration needs. When choosing a brand of sparkling water, be certain it has zero sugar or zero artificial sweeteners.

Another option is to infuse flavor into your own water. Simply slice up a fruit or vegetable of your choice, such as watermelon, lemon, or cucumber. Then, soak the fruit or vegetable slices in a large pitcher of water and place in the refrigerator overnight. 

An alternative to infusing drinking water with fruit or vegetable slices is to infuse ice cubes. Dice up small pieces of your chosen fruit or vegetable, place the pieces in an ice cube tray with water and freeze overnight. Serve with a glass of water, and as the ice cubes melt, they will add subtle flavor to your water.

3. Hydrate with other options 

Water will always be the best option for hydration. But there are other beverages that can support your daily hydration needs. Nonfat milk is a good option because it typically has a water content above 90%. Fruit smoothies can be a healthy choice, as long as you watch the sugar content.

Coconut water is another healthy solution for hydration but choose the unsweetened version. Unsweetened coconut water is low in carbohydrates and fat, but rich in nutrients like potassium and magnesium. While it won’t hydrate you as well as water, it can be a good low-calorie/low-carb option for hydration. Coconut water is about 94% water, but shouldn’t be mistaken for coconut milk, which is only about 50% water.

Are sports drinks a practical alternative to water? 

Some individuals might choose a sports drink for hydration instead of water. While traditional sports drinks are marketed as hydration solutions, they tend to come loaded with sugar. A typical bottle of Gatorade, for example, contains 14 g of sugar. Consuming food and drinks with higher sugar content can lead to a higher rate of water loss.

So, is there an alternative to traditional sports drinks that can help with hydration? Absolutely! Thorne’s Daily Electrolytes features a full slate of electrolytes sodium, chloride, potassium, calcium, and magnesium – all of which are lost in sweat. With no sugar and no artificial ingredients, this product offers hydration support you can feel good about. Available in watermelon, blood orange, and mango limeade flavors, this unique formula comes in single-serve packaging, ideal for those always on the go – choose your favorite flavor of try the variety pack, featuring all three!

We also offer Thorne’s Catalyte®, which offers all the basic electrolytes lost in sweat but goes a step further by adding water-soluble vitamins – C and B vitamins – also lost when you sweat. It’s an ideal choice for anyone engaging in rigorous exercise such as marathon or triathlon training. 

No matter which product is right for you, add these fun-flavored powders to your choice of beverage. If it's a hot day, try mixing your preferred powder in water, pouring into an ice cube tray or popsicle mold, and freezing. Yum! 

Reference

  1. Popkin B, D’Anci K, Rosenberg I. Water, hydration and health. Nutrition 2010;68(8):439-458.