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Aug. 22, 2024—Staying hydrated helps your body work properly and avoid overheating in hot weather. And while water is a great choice, it's not the only one. Here are a few different options (both good and not-so-good) for hydrating.

Water. Plain water should make up most of your daily fluid intake. It's the best choice because it doesn't add empty calories or other substances that your body may not need. It can be hard to drink several glasses of water, though. Try keeping a refillable water bottle with you that you can freeze overnight and sip from throughout the day.

Sparkling water with a twist. If you're bored with tap water, try unsweetened sparkling water. You may find the carbonated bubbles refreshing. For a flavor boost, add citrus or melon slices or herbs such as basil.

Watery foods. Another great source of hydration isn't a beverage at all! Around 20% of our daily fluid intake comes from foods, especially fruits and vegetables. Those with higher water content include melons, tomatoes, cucumbers, celery and radishes. Bonus: Water-rich fruits and veggies are a great way to get vitamins and fiber!

Coffee and tea. Caffeinated beverages might seem like a bad choice for hydration because of their diuretic effect, which causes your body to lose fluids due to more frequent bathroom trips. But if you're only enjoying these beverages in moderation (about 4 cups or less per day), that's probably not going to be a problem. If you're watching your calories, do go easy on the sweeteners and creamers.

Milk. A cold glass of milk is a healthful addition to your daily fluid intake. But choose low-fat or fat-free milk instead of 2% or whole milk. Their saturated fats can help clog arteries.

Sports drinks. If you're breaking a sweat from work or strenuous exercise, a sports drink can help you replenish electrolytes. But for everyday hydration, they're not needed—most people replace their electrolytes by eating their normal diet, according to the Occupational Safety and Health Administration. Worse, overdoing it can lead to nausea. Another reason sports drinks are not the best choice? They tend to pack a lot of sugar and calories. If you do choose a sports drink, look for a lower-sugar version, advises the National Council on Aging.

Are you getting enough fluids?

Everyone needs a different amount of fluids to stay hydrated. It can help to pay attention to your urine. If it's darker than usual, you may need more fluids.

Cool and refreshing without the alcohol

Drinking alcohol can boost your risk for dehydration. If you want to try an alcohol-free beverage that looks like a real cocktail, consider a mocktail. Here's how to craft your own.

Sources

• American Heart Association. "Beat the Heat With Hydrating Foods This Summer." https://www.heart.org/en/news/2023/06/22/beat-the-heat-with-hydrating-foods-this-summer.
• Centers for Disease Control and Prevention. "About Water and Healthier Drinks." https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/.
• International Food Information Council. "Coffee and Tea Can Hydrate, Too." https://foodinsight.org/coffee-and-tea-can-hydrate-too/.
• National Council on Aging. "The Truth About Hydration: 7 Myths and Facts." https://www.ncoa.org/article/the-truth-about-hydration-7-myths-and-facts.
• National Institutes of Health. "Hydrating for Health." https://newsinhealth.nih.gov/2023/05/hydrating-health.
• Occupational Safety and Health Administration. "Keeping Workers Well-Hydrated." https://www.osha.gov/sites/default/files/publications/OSHA4372.pdf.
• Office of Disease Prevention and Health Promotion. "Make Healthy Drink Choices." https://health.gov/sites/default/files/2021-12/DGA_FactSheet_Beverages-508.pdf.