Learn healthy optimal hydration options to hydrate upon waking and throughout the day.
Ready to reveal your natural, glowing body with smooth skin, silky hair, and a firm physique? It all starts with hydrating properly. We’ll cover the basics of hydration that everyone can benefit from. Starting with… What are the best beverages to drink for optimal hydration?
Optimal Hydration: Water
Stay hydrated by drinking plenty of water. About 70 percent of your body, 75 percent of your brain, and 80 percent of your blood consists of water. For that reason, it’s no surprise this beverage is crucial for good health.
Drinking water helps many vital functions in your body, including digestion, detoxification, and even fat loss. If you suffer from any health issues, including anxiety, worry, or depression, it’s critical that you stay hydrated. Dehydration can intensity stress, pain, inflammation, neurological problems, and mood imbalances. According to Healthline, water can even help you prevent and fight off illness. This includes constipation, kidney stones, and more.
Are YOU Dehydrated?
The following are symptoms of dehydration: acne, anxiety, back or joint pain, constipation, dry skin, gallstones, headaches, high blood pressure, low energy or fatigue, and thirst.
Hydrate Upon Waking
Most people are chronically dehydrated. Proper hydration is vital for your health, including digestion, fat loss and detox.
As you can tell, water supports your health in many ways AND it helps prevent you from drinking unhealthy beverages. For optimal hydration, start your day with at least 16 ounces of lemon, lime, or coconut water. When you’re ready, enjoy another 16 ounces of celery or cucumber juice. Wait about 15 minutes to eat or drink anything after. Fill a reusable bottle with filtered water and hydrate throughout the day. Set reminders to hydrate every other hour.
Optimal Hydration Options
These options hydrate the body at a cellular level and support the elimination of toxins, which is especially important after sleep. Hydrating also supports healthy blood sugar, weight loss, detoxification, skin health, energy levels, and more!
- Lemon or Lime water — Squeeze the juice from 1 lemon/lime and add to 16 ounces of water. For deeper cleansing, increase this to 2 lemons/limes and add to 32 oz of water. Option to have warm lemon water with honey.
- Coconut Water — Enjoy 16 ounces or more. Love the brand: Real Coco.
- Infused Water — Add variety by infusing your water with cooling cucumber slices, zesty citrus wedges, spicy grated ginger, or refreshing frozen berries.
Juicing — Next Level Hydration
Ready to take your hydration to the next level? Start juicing a few mornings a week.
- Celery Juice — Juice 1 bunch of celery or enough to yield 16 oz. It’s best to have celery juice plain, without any other ingredients added. If needed, you can add a couple slices of ginger and/or 1 apple to your juice.
- Cucumber Juice — Juice 2 cucumbers or enough to yield 16 oz. Again, it’s best to keep this juice plain, without any other ingredients added.
Side Note: If you feel hangry upon waking, enjoy a spoonful of raw honey before hydrating. Honey helps stabilize blood sugar levels, and it helps you slow down and savor your day more.
Healthy Hydration: Amount
How much water should you drink?
Do you feel thirsty? Most people benefit from drinking at least half their body weight in ounces of water per day. For example, if you weigh 140 pounds, then drink 70 ounces or 8 cups. Optimize your hydration with the options above. Let your thirst guide you.
A plant-based diet can increase hydration.
Your diet plays a big role in your hydration levels. Most fruits and vegetables are high in water. So if you follow a plant-based diet rich in fruits and vegetables, then you won’t need to drink as much H2o. To increase hydration with the foods you eat, try including more plants. Melons, cucumber and citrus are delicious additions.
In contrast, if you eat more animal products, then your body will need more water. Salt is often used more with animal products. The more salt that you use, the more optimal hydration beverages you’ll want to drink. This goes for sea salt too.
Eat more raw, fresh, whole foods.
Raw, fresh, whole food is more hydrating than cooked, dehydrated or processed foods food. Limit your consumption of processed foods. The shorter the shelf life, the better. It’s ideal to eat 51% of your diet raw via plenty of fresh fruits and vegetables.
Choose beverages carefully.
Lastly, beware of caffeine, soda and alcohol. They contribute to dehydration and replace healthier, more hydrating beverages. Avoid soda and avoid or limit caffeine and alcohol. Enjoy at least one optimal hydration option after drinking any caffeine or alcohol.
Check your pee color.
Check the color of your pee to see if you’re hydrating well. Dark yellow urine indicates dehydration. Clear urine indicates healthy hydration. Keep in mind that supplements and other factors can change urine color.
Replenish Electrolytes Naturally
How do you know if you need electrolytes? Symptoms of low electrolytes include headaches, fatigue, leg cramps, muscle spasms and frequent urination. It’s a good idea to replenish electrolytes during warmer weather or intense activity. Look for a drink that contains zero sugars and artificial ingredients. You can also make your own low-sugar beverage.
Cooling Coconut Electrolyte Beverage
Quench your thirst with this refreshing recipe!
3 cups of filtered water
1 cup of plain coconut water
1 cup of 100 percent cherry, berry, or cranberry juice
1-2 teaspoons of unrefined sea salt
Instructions: Combine ingredients and enjoy over ice.
This is another great electrolyte option. Unlike many sweetened sports drinks, coconut H2o contains natural sugar. Although it depends on the brand, coconut water can have 15 times the electrolytes found in sports drinks! For best quality, select raw coconut water with minimal ingredients. If available, drink it fresh from a green coconut. You can also find quality brands like Real Coco, Harmless Harvest, and Taste Nirvana at most grocery stores.
Are coffee and caffeinated beverages healthy? Unfortunately, caffeinated beverages do more harm than good for most people. That’s certainly not what you want to hear when you’re denying a caffeine addiction, but it’s important. Most people are under high amounts of chronic stress that weakens the adrenals, creating imbalances with your hormones, blood sugar levels, and mood (anxiety, depression). Whether you want to permanently replace caffeine or do so temporarily, it’s a great idea to get off of it to reset your system and re-connect with how caffeine makes you feel. Below are some healthier morning beverages to wean off of caffeine.
Here are some great morning beverages to reduce your caffeine intake. They’re listed in order of preference. The first three options are naturally caffeine-free. If you choose caffeinated options, then increase the optimal hydration options above to replenish your body.
- Chaga mushroom tea with honey
- Moringa herbal tea — rich in B-12 for an energy boost
- Teeccino “herbal coffee”
- Matcha green tea or any white tea
- Green tea or Yerba Mate
- Black tea (optional chaga added, oat milk, and honey or stevia)
Top Herbal Teas
Are herbal teas hydrating? Although hot herbal teas aren’t hydrating, they don’t dehydrate you like other beverages can. The good news is, herbal teas pack in health benefits AND, with a simple tip, you can make them more hydrating. To make your herbal tea more hydrating, put fresh herb leaves (lemon balm, peppermint, thyme, etc.) in a jar of water and let it steep for 6 hours. Enjoy hot or cold, storing in the fridge to preserve.
What are the best herbal teas to enjoy? Below are some nutrient-packed herbal teas to replenish your body, calm your mind, and soothe your soul. For sweetness, enjoy with raw, local honey or high-quality stevia.
- Ginger — helps digestion and inflammation
- Lemon balm — helps nerves, immunity, digestion, stress
- Hibiscus — helps immunity and liver function
- Elderflower — helps immunity, respiratory ailments, water retention and bloating
- Chamomile — helps sleep, digestion, immunity
- Raspberry leaf — great for skin, hormone balance and reproductive health
- Linden flower — calming properties helpful for digestion, sleep and stress
- Spearmint — great for digestion, fatigue, stress, anxiety, circulation and respiration
- Nettle — wonderful anti-inflammatory, great for detox and digestion
- Thyme — great for immunity, tension, sleep, relaxation, and digestion
- Chaga — excellent anti-cancer food, immune booster and more
NEXT: Improve your health with 10 Timeless Nutrition Tips!