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We all know staying hydrated is essential for maintaining good health, but guzzling the recommended two litres of plain water every day can become a bit monotonous. So if you’ve ever found yourself wishing for more interesting ways to meet your hydration needs, you’re in the right place!
Today, we’re exploring 9 smart ways to stay hydrated that go beyond just reaching for another glass of water.
Maybe you often forget to drink enough, or perhaps you’re simply looking to add some variety to your hydration routine.
Whatever your reason, these tips are here to help. From clever food choices to refreshing alternatives, we’ve gathered a range of options to keep you well-hydrated and feeling great.
So, let’s explore these practical and enjoyable ways to stay hydrated that might just make looking after your body’s water needs a little more interesting.
The Importance of Hydration
Hydration is not just about quenching your thirst; it plays a vital role in overall health and well-being.
Water is crucial for various bodily functions, including regulating body temperature, aiding digestion, transporting nutrients, and flushing out toxins.
According to a study, increased water consumption also improves “educational outcomes through the effect of hydration on attention, concentration, and short-term memory”
Dehydration can lead to fatigue, headaches, dizziness, and even more severe health issues in the long run.
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Ok, so we know the benefits of hydration and the adverse effects of dehydration!
But, some people find it challenging to drink plain water because the lack of flavour can leave a stale taste in their mouth after a while.
According to the NHS website, “six to eight cups of fluid a day” is the general recommendation, “water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.“
But we can also munch our way to hydration too!
According to a report by The National Academies of Sciences, Engineering, and Medicine, roughly “80 percent of people’s total water comes from drinking water and beverages…the other 20 percent is derived from food”.
Want to know the 9 best food and drinks to stay hydrated? Read on!
Alternative Ways To Stay Hydrated Apart From Water
1. Fruit-Infused Water
If you’re keen on jazzing up your hydration game with a burst of flavour, fruit-infused water is the way to go!
It’s super easy—just toss in slices of your go-to fruits like zesty citrus, juicy berries, or sweet melons into a pitcher or infuser bottle filled with water, and let it work its magic for a few hours.
Voila! You’ll be treated to a revitalising and hydrating drink that’s not only refreshing but also brimming with essential vitamins and minerals to keep you feeling your best.
Get creative and try out different fruit combos until you discover your ultimate flavour-packed blend.
2. Herbal Tea
For those who love cosying up with a warm drink, herbal teas offer a satisfying alternative to plain water.
Made from a medley of plant infusions, herbal teas can be savoured piping hot or chilled over ice.
Certain herbal blends, such as soothing peppermint or calming chamomile, boast natural relaxation properties, making them an ideal pick-me-up for unwinding while staying hydrated.
Meanwhile, varieties like zesty lemon, vibrant hibiscus, or refreshing green tea not only keep you hydrated but also pack a punch of antioxidants, adding an extra dose of goodness to your hydration routine.
3. Water-rich Fruit & Vegetables
While beverages are the primary source of hydration, certain fruits and vegetables can also play a role in keeping you refreshed and hydrated throughout the day!
Think juicy fruits like watermelon, oranges, and strawberries, or crisp veggies like cucumber.
These delicious treats also deliver essential vitamins, minerals, and fibre to keep you feeling great.
So, why not add a splash of hydration to your meals by incorporating these refreshing foods into your diet?
4. Smoothies
Smoothies are a great way to stay hydrated and feel full!
They are typically made with ingredients bursting with water content like watermelon, strawberries, and oranges, along with hydrating veggies like cucumber and spinach.
When blended together, these ingredients not only create a delicious treat but also contribute to your overall fluid intake, helping to replenish lost fluids and keep your hydration levels in check.
Moreover, the beauty of smoothies lies in their versatility—you can personalise them to your heart’s content, incorporating ingredients rich in essential electrolytes like potassium and magnesium.
Think creamy bananas, hydrating coconut water, and nutrient-packed leafy greens, all working in harmony to support optimal hydration.
During summertime, consider transforming your smoothies into frozen treats by pouring them into lolly moulds or creating your own fruit sorbet—perfect for a speedy and wholesome cooldown on hot days!
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5. Oatmeal
Oats have this cool trick where they soak up any liquid you add to them and puff up as they cook, turning your ordinary water or milk into a creamy, comforting bowl of oatmeal goodness.
But those absorbent oats aren’t just making your breakfast deliciously creamy, they’re also lending a hand in keeping you nicely hydrated.
Oatmeal is also jam-packed with soluble fibre. When this fibre meets liquid, it transforms into a smooth, gel-like texture.
This magic gel not only slows down your digestion process but also helps keep you feeling full and satisfied for ages!
6. Milk
Milk is wonderfully hydrating, and according to the International Dairy Food Association, a whopping 87% of its composition is water!
Plus, milk contains essential electrolytes like potassium and sodium, which work tirelessly to keep your fluid balance in check.
So, whether you’re enjoying a glass with breakfast or using it in your morning cereal with those oats we talked about, know that milk not only tastes great but also keeps you wonderfully hydrated.
7. Coconut Water
Coconut water should also be your hydration BFF!
Packed with essential electrolytes like potassium, sodium, magnesium, and calcium, it’s like a natural elixir for keeping your body balanced and hydrated.
Plus, its electrolyte makeup is so similar to that of human plasma, that it’s an effective choice for a hydration boost after a workout—no wonder athletes love it!
Speaking of athletes, if you’re looking to get fit and shed some weight, coconut water is a guilt-free sip since it’s low in calories and boasts natural sugars, making it a much healthier option compared to sugary sports drinks or sodas.
8. Chia Seeds
Small but mighty!
Chia seeds are well-known for their hydration-boosting powers, all thanks to their amazing knack for soaking up water and creating a gel-like texture when mixed with liquids.
This gel doesn’t just make for smoother digestion by slowing down the breakdown of carbs, ensuring a steady energy release, but it also does wonders in keeping our bodies hydrated by locking in that essential moisture.
Nutritionist Madeleine Shaw tells Pai, “These tiny seeds can hold 10-12 times their own weight in water and are also hydrophilic – this means they prolong hydration and retain the electrolytes in our fluids.”
These little powerhouses are packed full of essential electrolytes like potassium, magnesium, calcium, and sodium in their own right, crucial for maintaining fluid balance and supporting nerve function, further contributing to hydration regulation.
Pop them in your smoothies or water for an extra dose of goodness!
9. Broth-Based Soups
Whether it’s comforting chicken or flavourful vegetable broth, these soups offer hydration mainly through their water content.
Plus, they often come with added sodium and potassium, which are super important for keeping your fluid levels balanced.
And let’s not forget the cosy factor!
Sipping on warm soup not only encourages you to drink more fluids but also helps your body absorb them better, especially when it’s chilly outside and reaching for cold drinks isn’t as appealing.
So, next time you’re looking to hydrate deliciously, consider cosying up with a bowl of nourishing broth-based soup!
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FAQs
Q. What Are Most Serious Warning Signs Of Dehydration?
A. The most serious warning signs of dehydration include extreme thirst, dizziness or lightheadedness, rapid heartbeat or breathing, confusion, and in severe cases, fainting or unconsciousness.
If you experience any of these symptoms, it’s crucial to rehydrate immediately and seek medical attention if necessary.
Q. How Much Water Does It Take To Rehydrate?
A. The amount of water needed to rehydrate can vary based on factors like activity level and climate.
But a good rule of thumb is to aim for around 8 glasses a day, or more if you’re sweating a lot or engaging in intense exercise.
Just keep that water bottle handy and take regular sips to keep yourself feeling refreshed!
Q. Can You Drink Too Much Water?
A. While staying hydrated is super important, it is possible to drink too much water, though it’s rare.
It’s called hyponatremia, and it happens when you drink so much water that it dilutes the sodium levels in your blood.
So, just be mindful of how much you’re drinking and listen to your body’s cues. If you’re thirsty, have a drink, but don’t feel like you need to overdo it!
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