Updated: May 26
With warmer temps and more time spent outdoors, staying hydrated is more important than ever. Whether you’re taking your workout outdoors or simply having fun in the sunshine, it’s easy to become dehydrated (as you’re losing more water than usual). And it can happen easier than you think — all it takes is a water loss of 1-2%!
Plain water is great and always a staple in your day, but it can get a big boring after a while, don’t you think? Ahead, I'm sharing the best (and healthiest) ways to sip and stay hydrated with drinks that aren’t plain water!
Healthy Ultra Hydrating Drinks
Think of coconut water as nature’s all-natural electrolyte drink.
Aside from its 94% water content, this hydrating beverage is filled with electrolytes such as potassium, sodium, and magnesium, key minerals that play an important role in keeping you hydrated and maintaining proper fluid balance. In fact, research shows that sipping on coconut water while exercising in the heat can prolong time to fatigue, even more so than plain water alone! This is a great hydrating post-workout beverage to prevent fluid loss and dehydration!
Another benefit of coconut water? It’s delicious. No need for added sugar or additives — it’s subtly sweet all on its own (though still low in calories). To get all the benefits, you’ll want to reach for raw coconut water, not from concentrate.
When plain water starts to get boring, try infusing it with some antioxidant-rich fruit! This is an easy way to boost your beverage with a hint of flavor without filling your glass with added calories or sugar. You’ll get all the hydrating benefits of water while supplying your body with a boost of polyphenols, fiber, and vitamins. Take advantage of summer's seasonal fruits!
For the perfect balance of flavor, try a ratio of 1 part fruit to 3 parts water. Make a big pitcher to enjoy throughout the week, or enjoy a single-serve glass by mixing some berries in your bottle.
You can use fresh or frozen fruit, and you can even mix in fresh summer herbs!
Here are some yummy flavor combos to try:
Mint + Lemon + Raspberries
Ginger + Lemon + Lime
Cucumber + Lemon + Basil + Strawberries
Blueberries + Blackberries + Basil
Raspberries + Pineapple + Mint
Watermelon + Cucumber + Mint
Loaded with an abundance of vitamins, minerals, antioxidants, and anti-inflammatory properties, freshly pressed juice is one of the healthiest hydrating beverages available.
However, fresh-pressed juice lacks the fiber found in the whole fruit. So, in order to balance your blood sugar, you’ll want to be mindful of the ratio of fruit to veggies. While there is no perfect ratio, try balancing your blend with hydrating veggies like cucumber and celery rather than drinking pure fruit juice.
For an ultra-hydrating healthy juice, here are the top water-rich veggies to add to your blend:
Lettuce: 96% water
Cucumber: 95% water
Celery: 95% water
Spinach: 91% water
Peaches: 89% water
Oranges: 88% water
You may know aloe as a home remedy for sunburns, but it can also be used internally as a hydrating beverage! It’s low in sugar and calories, rich in antioxidants and vitamin C, and one of the best ways to boost your hydration.
But, be careful— this plant is highly effective at treating constipation. Adding too much aloe vera gel can backfire, leading you to become even more dehydrated if you’re losing water from the other end!
Start with a small portion — a slice or two of fresh inner aloe gel. Then, simply blend it up with water. It has a neutral taste, so feel free to boost the flavor with any add-ins like lemon, cucumber, or even a splash of coconut water.
While you may only think of bone broth as a warming beverage, did you know bone broth tastes great when chilled? It’s naturally rich in water (around 92%) and is full of nutrients like amino acids, calcium, magnesium, iron, and potassium. Low in calories and full of naturally occurring electrolytes, this protein-rich drink is a powerful hydration alternative. Enjoy it cold on a hot summer day, or sip it warm on a chilly summer evening!
DIY Electrolyte Drinks
If you’re sweating more than usual (whether in the sun or after a sweaty workout), you’ll need to replenish your electrolytes stores to maintain proper fluid balance. But don’t turn to sugary sports drinks filled with artificial ingredients!
It’s easy to make your own. All you need are a few mineral-rich ingredients — such as coconut water and a dash of salt — and you’ve got a healthy and hydrating blend!
Here’s a simple and tasty version to make at home:
½ cup fresh lime juice
2 cups coconut water
2 tbsp honey
⅛ tsp pink Himalayan sea salt
1 serving of magnesium powder, optional
Ice, to serve
Step #1: Add all ingredients, minus the ice to a blender, and blend for about 10-20 seconds.
Step #2: Pour into a glass over ice and enjoy!
Another drink I make for myself frequently post-run uses cherry juice and molasses! Tart cherry juice helps reduce inflammation, and blackstrap molasses is a wonderful source of iron.
Combine 1/2 cup tart cherry juice, 1 cup coconut water, the juice of 1 lime, a dash of sea salt, and a teaspoon of blackstrap molasses!
Herbal Iced Tea
No need to worry about caffeine-induced sleep disturbances, either — unlike green and black tea, these herbal teas are caffeine-free. So, feel free to enjoy them any time of the day as you sip your way to hydration!
Did you know chia seeds can absorb up to 12 times their weight in water?! Naturally, this makes them one of the best nutrient-dense additions to any beverage if you’re looking to boost your hydration.
They’re also loaded with fiber and plant-based protein and rich in nutrients like magnesium, iron, calcium, zinc, and B vitamins.
To make chia seed water, simply soak 1 tbsp. of chia seeds in 12 oz. of water. Add any additional ingredients, such as lemon juice, fruit, or mint. Then, let it absorb for 15-30 minutes before enjoying!
Try this Chia Agua Fresca:
1 tbsp chia seeds
1½ cups water
2 tbsp lime juice
2 tsp honey
Step #1: Add the water, lime juice, chia, and honey to a glass. Stir well, breaking up any clumps of chia seeds. Let sit for 10-15 minutes for chia seeds. Chia seeds will plump up.
Step #2: Drink immediately or store in the fridge for up to 3 days.
From coconut and aloe water to DIY electrolyte and chia seed water, sipping your way to hydration is easier than you think.
Now that you have so many delicious options to choose from, avoid dehydration and keep your cool all season. With these healthy and hydrating drinks, you’ll maintain peak energy while sporting a healthy glow from the inside out.
**** Bonus : WATERMELON JUICE!! (ultra hydrating and delicious) :)