What are the best beverages to drink for optimal hydration?
Learn healthy options to hydrate upon waking and throughout the day.
Optimal Hydration Option: Water
Health Benefits of Water
Stay hydrated by drinking plenty of water.
Approximately 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 water is crucial for good health.
Drinking water helps your digestion, detoxification, fat loss, and it’s needed for many vital bodily functions.
How do you know if you’re dehydrated? Symptoms of dehydration include thirst, constipation, dry skin, fatigue, headaches, acne, back pain, joint pain, high blood pressure, and gallstones.
Not only does water supports your health in many ways, but it can also prevent you from drinking unhealthy processed beverages.
For a health and flavor boost, try adding fresh lemon or lime juice to increase your absorption of water and boost nutrients!
Optimal Hydration Tip: Hydrate Upon Waking
Most people are chronically dehydrated. Proper hydration is vital for overall health, including digestion, fat loss and detox.
For best results, start your day with lemon water, lime water, celery juice, cucumber juice, or coconut water.
Wait about 15 minutes to eat or drink anything after hydrating. Continue hydrating the rest of the day with the optimal hydration options. Pack a reusable bottle to keep hydrating on the go.
Optimal Hydration Options
- Lemon or Lime Water — Squeeze 1-2 lemons or limes and add to 16 ounces of water
- Celery Juice — Juice 1 bunch of celery or enough to yield 16 ounces
- Cucumber Juice — Juice 2 cucumbers or enough to yield 16 ounces
- Coconut Water — Enjoy 1-2 cups
Mix it up so you don’t get bored with your beverages. Add variety to plain water. Try adding cooling cucumber slices, zesty citrus wedges, spicy grated ginger or refreshing frozen berries.
How Much Water Should You Drink for Optimal Hydration?
Let thirst guide you.
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. That’s about 8 cups of water. You can also swap water for the other optimal hydration options.
Your diet plays a big role in your hydration levels.
A plant-based diet can increase hydration.
Most fruits and vegetables are high in water. So if you follow more of a plant-based diet rich in fruits and vegetables, then you won’t need to drink as much water. To increase hydration with the foods you eat, try including more plants, especially as watermelon, cucumber and citrus.
In contrast, if you eat more of an animal-based diet, then your body will likely require more water. This is especially true if you use salt often, even sea salt.
Eat more raw, fresh, whole foods.
Also, raw food is more hydrating than cooked food. Fresh, whole foods are more hydrating than dehydrated or processed foods. Limit your consumption of most processed foods. The shorter the shelf life, the better.
Choose beverages carefully.
Lastly, beware of caffeine, soda and alcohol. They can contribute to dehydration and replace healthier, more hydrating beverages. Avoid soda entirely. As per caffeine and alcohol, limit your intake and include at least one optimal hydration option after consumption.
Check your pee color.
Check the color of your pee to see if you’re hydrating properly. 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
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. Check out the recipe below.
How do you know if you need electrolytes? Symptoms of low electrolytes include headaches, fatigue, leg cramps, muscle spasms and frequent urination.
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.
Coconut water is another great electrolyte option. Unlike many sweetened sports drinks, coconut water contains naturally occurring sugar.
Depending on the brand, coconut water can have 15 times the electrolytes found in athletic beverages! For best quality, select raw coconut water. Look for the fewest amount of ingredients. Opt for the lowest sugar content.