Ways to stay hydrated
…that are more interesting than water!
Staying hydrated can be a challenge but it is made easier when adding flavors such as lime and basil or cucumber and mint to plain water.
Water is important to staying hydrated every day, especially in the heat and before and after exercise. Being dehydrated is hard on the body and often leads to headaches, cravings and fatigue. Drinking the recommended amount of water per day can be challenging, especially considering plain water can sometimes get boring. There are many ways to upgrade from plain water that are flavorful and hydrating.
Give water a little flavor boost with herbs and fresh fruit or veggies. There are endless combinations that taste refreshing. Experiment with rosemary and ginger, mint and cucumber or lime and basil. These combinations work wonderfully with sparkling water too. Frozen fruit means no ice is needed.
Keep a pitcher of herbal tea with lemon in the refrigerator. Try a thirst-quenching agua fresca by blending some fruit together with water. Add lime and a sweetener such as agave or honey if desired to create a slushy that is just more fun than water alone. Blend greens and milk into a smoothie that not only provides water-packed nutrition but helps use up produce that does not last very long.
Coconut water boasts 94 percent water content so it is a good post-workout beverage for restoring hydration and replenishing electrolytes lost during exercise. Look for raw 100 percent coconut water and avoid brands with added sugar, sweeteners or artificial flavors. A glass of milk can also be effective for rehydrating after exercise.
The hydrating foods we eat also count toward our daily water intake. Watermelon and cucumber are hydration superstars whether munched on or tossed into juices or smoothies. Cantaloupe, strawberries, tomatoes, papayas, melons, kiwis, oranges, apples and pineapples are all highly hydrating as well. Water-rich veggies include lettuce, spinach, corn, celery, cabbage and sweet peas.
When on the go, always have a reusable water bottle on hand to make it easier to stay hydrated. Water flavoring tablets and powders are convenient to add to plain water but look for those without added ingredients such as coloring, flavoring agents and a high amount of sugar. Monk fruit sweetener is 300 times sweeter than sucrose, so a little drop goes a long way.
In the summer, the freezer is our friend. Homemade frozen yogurt pops are refreshing, delicious and a great source of probiotics. Fill ice cube trays with the fruit of your choice (berries do not require any chopping) and water to pop a flavorful chill into drinks or smoothies.
Article and photo by Lisa Nicklanovich
