Ikenna Ike- What’s the best way to get hydrated?
Spoiler: water is not the only option!
Hydration is essential for your health and well-being. It helps regulate your body temperature, flush out toxins, lubricate your joints, and transport nutrients and oxygen to your cells. Dehydration, on the other hand, can cause headaches, fatigue, dry skin, constipation, and even kidney stones.
But how much water do you need to drink every day? The answer may vary depending on your age, activity level, climate, and health conditions. However, a general guideline is to aim for 6 to 8 cups or glasses of fluid a day1.
Water is the most popular and effective drink to hydrate your body, but it can also get boring after a while. Fortunately, there are other alternatives that can quench your thirst and provide you with additional benefits. Here are some of the best drinks to keep you hydrated besides water:
Milk: Milk is not only a great source of calcium and protein, but also a hydrating beverage. Milk contains about 87 percent water, as well as electrolytes that help balance the fluid levels in your body. Milk also has a high osmolality, which means that it stays longer in your stomach and reduces urine output2. This makes milk a good choice for rehydrating after exercise or illness.
Fruit-infused water: If you want to add some flavor and variety to your plain water, try infusing it with fresh fruits. You can use any fruits you like, such as lemon, lime, orange, strawberry, cucumber, mint, or basil. Fruit-infused water not only tastes refreshing and delicious, but also provides you with antioxidants and vitamins from the fruits. You can make your own fruit-infused water at home by adding sliced fruits to a pitcher of water and letting it sit in the fridge for a few hours or overnight.
Fruit juice: Fruit juice is another way to hydrate yourself with natural sweetness and nutrients. Fruit juice contains about 85 percent water2, as well as vitamins and minerals from the fruits. However, be careful not to drink too much fruit juice, as it can also contain a lot of sugar and calories. Choose 100 percent pure fruit juice without added sugars or preservatives, and dilute it with water if needed. You can also make your own fruit juice by blending fresh fruits with water and ice.
Watermelon: Watermelon is not technically a drink, but it is one of the most hydrating foods you can eat. Watermelon is composed of 92 percent water3, making it a juicy and refreshing snack. Watermelon also contains lycopene, an antioxidant that may lower blood pressure and protect against sun damage3. You can enjoy watermelon as it is, or blend it with ice and lime juice for a homemade slushie.
Sports drinks: Sports drinks are designed to replenish the fluids and electrolytes that you lose during intense physical activity. They contain water, carbohydrates, sodium, potassium, and sometimes caffeine or other ingredients that may enhance performance or recovery. Sports drinks can help prevent dehydration, cramps, fatigue, and heat stroke when you exercise in hot or humid conditions2. However, they are not necessary for everyday hydration, as they can also be high in sugar and calories. Drink sports drinks only when you need them, and choose low-sugar or sugar-free versions if possible.
Keeping yourself hydrated is one of the most important steps into keeping your health as good as possible. It can be beneficial to drink from a reusable water bottle or eat foods high in water content, such as tomatoes, beans, and melons. It’s easy to overindulge, but as we’ve seen, drinking lots of water isn’t always the only way to stay hydrated.
But dehydration is not the only one of our problems, such thing as being overhydrated is also very possible.
Hyponatremia, a state in which the body retains water but excretes vital electrolytes like potassium and salt, can be brought on by overhydration. Lightheadedness, nausea, vomiting, edema, and even death could result from this. Because endurance athletes sweat a lot and consume a lot of water during competition, they are especially vulnerable to hyponatremia. Two examples of these are marathon runners and triathletes.
A 2015 study published by The American Journal of Clinical Nutrition suggests that other liquids, such as milk, tea, and orange juice, may temporarily be more hydrating than water due to the presence of the electrolytes sodium, calcium, potassium, chloride, phosphate, and magnesium. This implies that maintaining appropriate body function might be aided by consuming a range of fluids throughout the day.
But all of this doesn’t mean that water is useless. We just need balance. Since dehydration is more dangerous than overhydration, water is still essential for proper hydration. It’s important to combine electrolytes from meals and beverages throughout the day, particularly if you’re engaging in intense physical activity. The ideal approach is to sip water slowly and deliberately.
