As the weather starts to heat up, staying hydrated is even more important. If plain water isn’t cutting it, there are other ways to up your hydration. Here are seven ideas to soak up this summer and all year round.
Why is staying hydrated important?
Keeping up with your hydration is more important than just quenching your thirst. Getting enough water regulates body temperature and lubricates joints. Staying hydrated helps with digestion, mood, energy levels and weight management. Here are seven hydration helpers besides water.
Fruits and vegetables
Choosing healthy beverages isn’t the only way to keep hydrated. Fruits and vegetables are full of water. Here are some of the most hydrating fruits and veggies to add to your diet:
- Lettuce
- Celery
- Cucumbers
- Tomatoes
- Zucchini
- Watermelon
- Bell peppers
- Strawberries
- Cantaloupe
- Oranges
Coconut water
Water is in its name, but coconut water is different from plain water. Coconut water is the liquid found in young coconuts. This is different from coconut milk. Coconut water has electrolytes like potassium and magnesium. It is lower in sugar and calories than most sports drinks. Coconut water can help refuel and rehydrate after exercising. Look for options without any added sugars or sweeteners.
Dairy foods
Reaching for a glass of milk can help you stay hydrated. Low-fat milk can help you refuel after a workout. Milk has protein, carbohydrates and minerals your body needs after exercise. Other dairy foods like plain yogurt and cottage cheese are also good sources of water.
Oatmeal
Your morning bowl of oatmeal can help you get more water. Oats soak up the liquid they are made with. This makes oats a hydrating breakfast choice. Add more hydration to your oatmeal with chopped or sliced fruit. If it’s too warm for hot oatmeal, try it cold with a batch of overnight oats.
Smoothies
Blending up a smoothie can be a simple way to rehydrate. Smoothies are cold and refreshing and can be more flavorful than plain water. Try using a base of low-fat milk or coconut water. Add in some hydrating fruits like the ones mentioned above. Blend in some ice to keep it nice and cold and add in even more water! Use these smoothie recipes for inspiration.
Herbal teas
Serve your favorite herbal teas hot or iced to jazz up plain water. Most herbal teas do not contain added sugars or caffeine. There are lots of flavors and varieties to choose from. Try combining tea flavors or adding fresh herbs or lemon juice.
Soups
If the weather is cool, soups can warm you up and add to your water intake. Enjoy broth-based soups with added vegetables and beans. Look for reduced-sodium soups if buying premade. Use a low-sodium broth if making it from scratch. Serve with a side salad for more fiber and hydration.
Extra tips
Keep cool. When it is hot out, the risk for heat stroke is the highest. Wear light- colored and loose-fitting clothing. Protect yourself from the sun with hats, sunglasses and UV- blocking clothing.
Exercise inside. If exercising outdoors, do so early in the morning or later in the evening when it is cooler.
Avoid excess alcohol and sugary drinks. Alcoholic and sugary drinks can work against your hydration efforts if you have enjoyed too much.
If drinking more water is part of your health goals, try out the 30-Day Water Challenge!