Refresh with Hydrating Choices
I’ve learned from Cara Rosenbloom, RD, and Jennifer Sample, MD, that when I’m thirsty after a workout or sweating under the hot sun, the best thing to drink to stay hydrated isn’t just water, though it’s ideal for most people due to its lack of sugar and additives, making it one of the best options—it’s not the only choice, and other beverages can help prevent dehydration. I lots of drinks that keep me hydrated, and the 2020-2025 Dietary Guidelines for Americans recommend quenching my thirst with calorie-free, additive-free drinks like water, while also encourageing drinks that contain helpful nutrients with little to no added sugar. After a lot of intense exercise, I consider a post-workout beverage that contains carbohydrates, sodium, and electrolytes to replace the water I lose through sweat, and I’ve found examples like coconut water, smoothies, and broth to be great hydrating drinks.
I love mixing it up with milk, which packs key vitamins and minerals like calcium, potassium, and vitamin D, or sipping tea with lots of options like Green tea and yerba mate that contain antioxidants to benefit my health in different ways, plus herbal teas that help with digestion. I enjoy coffee for its caffeine and antioxidants, which brings a range of health benefits like liver and heart health plus blood-sugar management, and I’ve tried yogurt-based drinks with Plain yogurt offering a wide range of important nutrients like calcium, magnesium, phosphorus, and potassium, plus a high amount of protein—I watch out for yogurt with added sugar, sweeteners, or artificial colors.
For a boost, I go for juices from 100% fruits and vegetables, like lemonade or orange juice, choosing types that are hydrating and packed with nutrients while I avoid added sugar, and I blend smoothies as a convenient way to stay hydrated while getting a range of vitamins and minerals, sometimes adding protein for an extra boost. I’ve experimented with aloe vera juice for its lots of claims about health benefits—though not all hype is grounded in research—and it certainly helps keep me hydrated as long as I don’t drink much to lead to diarrhea. I find coconut water refreshing and packed with potassium, watching for versions with added sugar, and I find soup broth like vegetable, chicken, or beef in stores—Warm broth soothes a sore throat and, thanks to its electrolytes, helps me stay hydrated if I have diarrhea. For fun, I try sparkling water and infused water with fruits and herbs, great ways to mix it up while staying hydrated, and for intense exercise or diarrhea, I reach for certain electrolyte drinks or sports drinks that contain sodium, carbohydrates, and electrolytes to replenish what I lose, though I watch for sports drinks with added ingredients like sugar.
Stay Vital with Hydration Essentials
I’ve noticed that my body loves to keep feeling energised when I stay hydrated, especially since being dehydrated can slow my circulation and adversely affect the flow of oxygen to my brain, making my heart work harder by pumping blood throughout the body, which leaves me feeling fatigued, loseing focus, and becomeing sluggish—keeping my energy levels up by drinking enough fluids, especially water, all day really helps. My mood, memory, concentration, and reaction time get negatively affected if I become dehydrated, but keeping well hydrated stabilises my mental functioning and is even believed to assist in combating anxiety, a trick I’ve leaned on during stressful days. Plus, drinking plenty of fluids helps me sweat, which cools my body and stores less heat, cutting my risk of developing heat stroke or heat exhaustion—a lesson I learned the hard way after a long hike.
Aids with digestion is another perk I’ve felt, as the digestive process requires water, and when I’m not properly hydrated, it can interfere with the regularity of my bowel movements, causing painful bloating, constipation, and heartburn—staying hydrated keeps things moving smoothly. I maintain my goal weight by drinking enough liquids, since a well-hydrated body maintains a healthy metabolism and helps me feel well, making me less likely to indulge in snacks or resort to emotional eating, a habit I’ve curbed over time. My joints reduce the risk of friction and painful joint pain because the cartilage in them is about 80% water, so I remain well hydrated to keep them lubricated, and my good kidney health stays strong as dehydration doesn’t cause poor kidney health or development of kidney stones—drinking enough water helps dilute the concentration of mineral crystals in my urinary tract and flush out harmful bacteria from my bladder, preventing my risk of urinary tract infections.
Medical experts recommend I drinking 11 cups daily for women and 16 cups for men to support critical good health, and I’ve seen improved mental performance from it, while temperature regulation keeps my body from building up heat. Staying hydrated also supports my natural detoxification process, where waste is removed through perspiration, breathing, urination, and bowel movements, which is needed for overall physical health. A large proportion of my blood is water, so when I become dehydrated, my blood gets concentrated, which can cause an imbalance of electrolytes and minerals like sodium and potassium, leading to poor heart health or functioning—staying on top of my fluids keeps my heart happy.
Boost Your Hydration Habits
I’ve learned from Charles Murray, a Silver Cross Wellness Coach, that besides plain water, which is the best option for staying hydrated, I can consume other drinks and foods to help me stay hydrated—though some, like sugary ones, might add extra calories from sugar to my diet. I love sipping fruit and vegetable juices, milk, and herbal teas, which contribute to the amount of water I get each day, and I’ve found that even caffeinated drinks, like coffee, tea, and soda, can contribute to my daily water intake if I keep it to a moderate amount of caffeine (200 to 300 milligrams), about 2 to 4 8-ounce cups of coffee, though I limit them since caffeine can make me urinate frequently or feel anxious or jittery. I also enjoy water found in fruits and vegetables like watermelon, tomatoes, and lettuce, plus soup broths, which keep me refreshed.
When I’m planning on exercising at a high intensity for longer than an hour, I find a sports drink helpful as it contains carbohydrates and electrolytes that increase my energy and help my body absorb water, but I choose them wisely since they’re often high in calories from added sugar and may contain high levels of sodium—I check the serving size on the bottle to avoid double or triple the amounts given on the Nutrition Facts Label, especially if it contains caffeine, so I’m careful not to get much caffeine in my diet. Sports drinks differ from energy drinks, which usually contain large amounts of caffeine and stimulants like guarana, ginseng, or taurine that my body doesn’t need, plus they’re high in added sugar—experts recommend that children and teens skip energy drinks altogether.
I like the taste of plain water more when I try adding a slice of lemon or lime to my drink, and I make sure to drink water before, during, and after a workout to stay on track. When I’m feeling hungry, I drink water first since Thirst is often confused with hunger, and True hunger won’t be satisfied by drinking water—plus, Drinking water can contribute to a healthy weight-loss plan as research suggests it can help me feel full. If I have trouble remembering to drink water, I follow a schedule—for example, I drink water when I wake up, at breakfast, lunch, and dinner, and when I go to bed, or a small glass at the beginning of each hour.
I also Drink water when I go to a restaurant because it’s free and keeps me hydrated, a habit I picked up from August 02, 2023, when I started Viewing More Content on hydration. This approach has made staying hydrated feel easy and natural, even on busy days.
Sip Smart for Daily Hydration
I’ve discovered that most people, including me, should aim to drink enough fluids each day so my pee turns a clear pale yellow colour, a neat trick I use to check my hydration status—following the Eatwell Guide, I try to hit 6 to 8 cups or glasses of fluid a day. I love that water, lower-fat milk, and sugar-free drinks, including tea and coffee, all count toward my fluid intake, and I need to drink more when I’m pregnant, breastfeeding, in a hot environment, physically active for long periods, or ill or recovering from illness. For my children, I give them water and milk—like pasteurised whole or semi-skimmed cows’ milk, or goats’ or sheep’s milk as a main drink from age 1—and I make sure they avoid sugary fizzy drinks, squash, and juice drinks completely, since children who drink a lot of sugary drinks are likely to become overweight, and the added sugar can damage their teeth.
I read up on drinks for babies and young children to keep them hydrated safely, and it’s been a game-changer. I do drink regularly day to stay on top of it, swapping sugary drinks for diet, sugar-free, or no added sugar drinks, and as an adult, I choose lower fat milk like semi-skimmed, 1% fat, or skimmed milk, plus unsweetened plant-based drinks. I limit fruit juice and smoothies to one small glass (150ml) a day, drinking it with a meal since they’re high in sugar, and I check nutrition labels on drinks to look for green or amber colour-coded labels.
When I’m sweating from physical activity or unwell, I drink extra fluids, with water being the best way to replace lost fluids, and I dilute squash drinks or cordials well to reduce the sugar content. I enjoy caffeine in moderation, knowing some people are sensitive to it depending on much they drink and often, so I Check the label for drinks that are high in caffeine—I like the taste of water more with sparkling water, no added sugar squash, or a slice of lemon or lime. I don’t have drinks high in sugar often because they’re higher in calories and can damage my teeth, and I avoid more than 200mg of caffeine a day when pregnant to lower the risk of miscarriage or low birth weight.
Beat the Heat with Summer Sippers
I’ve picked up some great tips from the Written work of the Editorial Team, Medically Reviewed by Mrs Aiswarya Raj Kalyan on Wed, 26 Mar, 2025, under Health topics, that Share how staying hydrated is key to maintaining my energy levels and promoting good health while feeling my best this summer, especially with all the heat, sunshine, and endless outdoor fun. The blog reminds me it’s essential to drink enough fluids each day to avoid Dehydration, which can lead to fatigue, dizziness, and health issues during these hot summer months—I’ve felt that slump myself after a long day outside. But I’ll be honest—plain water can get a little boring, so I love adding variety to my hydration routine with hydrating drinks that quench my thirst and provide extra nutrients to keep me feeling fresh and energized all season long.
I start with coconut water, a natural and refreshing drink I enjoy after exercise or when I’m feeling the heat, packed with electrolytes like potassium and sodium that helps replenish lost fluids and keeps my body hydrated—it’s fantastic and naturally low in calories and sugars, so I often drink it straight from the coconut for the freshest taste or add a squeeze of lime or mix it into smoothies. Then there’s watermelon juice, made from a fruit that’s 92% water, making it the ultimate hydrating option—I blend fresh watermelon chunks for a smooth juice that quenches my thirst, loaded with vitamins A and C to support my skin health and immunity, and I garnish it with mint leaves or a splash of lemon for an extra flavor boost on hot summer days.
For a timeless twist, I make lemonade, a summer beverage that combines hydration with a tangy, refreshing vibe—lemon is rich in vitamin C to supports my immunity and maintain my skin health, and adding a little honey or pinch of salt helps replenish electrolytes. I squeeze fresh lemon juice into cold water, add a bit of stevia for sweetness, and garnish with lemon slices and fresh mint for an even more refreshing experience. I also love herbal teas, excellent for staying hydrated with variety of flavors—I brew my favorite like mint, chamomile, or lemon balm, chill it, and serve it over ice with a slice of lemon, adding honey or cucumber slices for added flavor since it’s naturally caffeine-free and offers digestive benefits while helps me relax.
