The Best And Worst Drinks To Keep You Hydrated
If you are thirsty and need to quench your thirst, what drinks can provide the best hydration?
Although water is often the first choice, a study conducted by St. Andrews University in Scotland that examined the hydration responses of various drinks discovered that plain H2O isn't the most hydrating option available.
The study demonstrated that beverages with a small amount of sugar, fat, or protein perform a better job of keeping our bodies hydrated for a longer duration than water, whether still or sparkling.
According to Ronald Maughan, a professor at St. Andrews’ School of Medicine and the author of the study, our body's response to beverages is related to the reason. One aspect that contributes to this is the quantity of the beverage consumed, as the larger the volume of the drink, the more quickly it exits the stomach and enters the bloodstream, eventually hydrating the body and diluting its fluids.
The Best Hydration Drinks
Are you curious to know which drinks are most effective for maintaining proper hydration levels in your body?
Water is the optimal way to hydrate
Are you surprised? Plain water is the optimal way to hydrate, and there's no need for second-guessing. To make drinking enough water simple, this trendy water bottle is useful.
Read More: Do You Need 8 Glasses Of Water A Day?
Milk contains protein along with calcium and vitamin D
Due to its thickness, one may think that milk can lead to dehydration, but that's not the case. Milk contains protein along with calcium and vitamin D, which keeps you energized even on the hottest days. This is an attribute that water doesn't have. Milk: it's not just for kids.
Tea is also full of antioxidants
Caffeine-free tea is excellent, particularly if it's just hot water infused with leaves. Whether it's herbal, green, black, chamomile, hot, or cold, tea is as hydrating as water. Tea is also full of antioxidants. To attain your daily goal, drinking regular tea in moderation, despite the caffeine, is the best bet.
Related: Benefits of drinking tea maybe you didn't know!
Electrolytes in sports drinks increase hydration effectiveness
Ads praise the hydrating power of sports drinks like Gatorade, which made us suspicious, but they're actually onto something. Electrolytes in sports drinks increase hydration effectiveness. These science-y salts are added back into your body, replacing the salt lost through sweating. Sports drinks taste better than water, making them an easier option to drink quickly for those who need quick hydration or force themselves to hydrate—like athletes. Again, pay attention to sugar and carb content, especially if you're not working out. Unless you're running a marathon, one rehydration drink is probably enough.
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combinations include lime and basil, mint with cucumber
If drinking plain water throughout the day is challenging, a healthy approach to adding flavor without sugar is to infuse fruit in your water. Our preferred combinations include lime and basil, mint with cucumber, or any of these other infused water suggestions. The cherry on top is that you can flavor your water using this convenient infuser water bottle.
Fruit juice is 85% water, making it highly hydrating
Fruit juice is 85% water, making it highly hydrating (just ensure it contains 100% fruit juice). The natural vitamins from fruits are also beneficial. However, be mindful of added sugars present in juices as they can hinder hydration. If you're consuming a lot of fruit juice, dilute it with water. For a special treat, why not freeze juice pops? Here's a recipe for cantaloupe ice pops with minimal sugar.
Watermelon + Watermelon Juice
Eat watermelon, you retain 92% of the liquid you consume
Okay, so it's not a drink, but every time you eat watermelon, you retain 92% of the liquid you consume. That's even better than fruit juice! You can also try these other hydrating foods.
Coconut water contains 95% water content
Coconut water contains 95% water content, which is superior to fruit juice. When it comes to sugar content and added ingredients, it's typically healthier than juices and sports drinks, but double-check the label! (Our favorite coconut recipes might not hydrate, but they're delicious.) Milk alternatives The studies that found milk to be hydrating didn't test other kinds of "milk," such as almond, soy, or coconut. However, the unsweetened versions are a good option for children to stay hydrated during summer, according to the Cleveland Clinic. As a result, these are also a secure choice for adults. Here's our ranking for dairy-free milks.
Drinking bone broth is actually a highly beneficial
While it may seem strange to some, drinking bone broth is actually a highly beneficial way to support your digestive system and gut microbiome. Whether consumed on its own or added to soups and stews, bone broth is rich in collagen, which supports healthy skin, joints, cartilage, and eyesight. Additionally, bone broth contains various nutrients and salts that help maintain a healthy electrolyte balance and pH level. To make your own, simply simmer animal bones for about 24 hours, or purchase a clean, additive-free store-bought option.
Lemons are packed with vitamin C and antioxidants
If you're looking to switch up the taste of your water, try adding some lemon juice or making a sugar-free lemonade. Lemons are packed with vitamin C and antioxidants, which aid in toxin elimination and prevent kidney stones, as well as boosting iron absorption in the body. You may have heard of the trend of drinking lemon water in the morning, which has gained popularity in recent years due to its ability to kick-start the metabolism and aid digestion. As a result, more people are adopting this practice every day.
The Worst Hydration Drinks
Did you know that some beverages can actually hinder your hydration goals? Be mindful of what you reach for next time you're thirsty, as certain drinks can dehydrate your body instead of hydrating it.
Soft drinks dehydrating agents that can harm your bones and teeth.
Soft drinks often contain caffeine, sugar, and sodium, which are dehydrating agents that can harm your bones and teeth. While it's okay to indulge in moderation, grabbing a Diet Coke when you're thirsty may not be the best hydration option. Opt for sparkling water instead if you prefer carbonation while still providing your body with the fluids it needs.
The higher the alcohol content, the more dehydrating the drink
Drinking any type of alcohol removes water from your tissues, requiring you to drink even more water to counteract its effects. As a general guideline, the higher the alcohol content, the more dehydrating the drink. If you want to stay hydrated, stick to low-alcohol light beer.
Energy drinks are not hydrating
Packed with caffeine, artificial sweeteners, and complicated chemicals, energy drinks are not hydrating. If you want to energize while still increasing your fluid intake, we suggest tea. Flavored milk Plain white milk is completely fine, but adding flavors only results in unnecessary sugar. Avoid chocolate, strawberry, and vanilla milks and stick to plain milk until you're properly hydrated. Smoothies Fruit is nutritious on its own, but sometimes too much of a good thing can be problematic.
Moderate coffee consumption isn't too bad, but exceeding two cups can cause significant dehydration. Drinking more than 200-300 milligrams of caffeine, equivalent to two to three cups of coffee, has been linked to dehydration. To stay safe, switch to decaf or restrict yourself to one or two cups. Bonus: Drinking less coffee can reduce anxiety.
Read more: Does Drinking Coffee Make You Anxious?
One cup of hot chocolate leading to dehydration
The bad news? One cup of hot chocolate contains more sugar and calories than a can of soda, leading to dehydration. The good news? You're probably not drinking this in the summer, when it's crucial to consciously hydrate. People tend to eat more soups and stews during winter, which provide hydration, so having the occasional hot cocoa won't hurt.
Wine and hard liquor
Any alcoholic beverage with an alcohol content above 10% is dehydrating, causing more liquid to leave your system than is absorbed. Most wines have around 12%, making them better than hard liquors (37%), but worse than beer (4-5%). We always advise moderation. (How about a mocktail recipe instead?)
Cocktails with hard liquors, such as vodka and rum, can be misleading, particularly if they include soda or fruit juice in their recipes. Keep yourself hydrated by drinking one glass of water for every alcoholic beverage you consume, and consider switching to something less potent like beer or wine!
Lemonade can be alluring in the heat
While the sweet and sour flavor of lemonade can be alluring in the heat, it's high in sugar and doesn't offer much toward your body's needs. Replace lemonade with water infused with lemon slices for a healthier option.
This Southern staple screams summer
This Southern staple screams summer, but when it comes to hydration, it's not effective. The added sugar in this drink cancels out any benefits that come with tea's antioxidants, making it more like a dessert than a drink. That doesn't mean you can't drink it...just make sure to drink plenty of water with it, too!
Contain more fruit (meaning more sugar) than you would expect, compounded by their thick consistency, which can lead to dehydration. However, this isn't to say that smoothies don't have other health advantages. They're great for refueling after exercise or starting your day with a vitamin boost. If you want to increase hydration, simply double the amount of ice in your recipe. This will dilute the drink without significantly changing the taste. Try out this trick with our fantastic smoothie recipes.
Thank you for reading!