Best and Worst Drinks to Keep You Hydrated

Feeling thirsty? That's your body saying, "Hey, I need fluids!" Just like breathing and eating, staying hydrated is key to feeling good and staying healthy. Water is crucial for almost everything our body does, from keeping us cool to moving nutrients around and getting rid of waste. (1) With so many drink options out there, it can be tricky to know what's best for staying hydrated. While some drinks are excellent allies in maintaining your fluid balance, others might work against you.  Let's dive into the best and worst drinks to keep you refreshed and at your best!

What are hydrating drinks?

A hydrating drink does more than just quench your thirst; they refill the fluids your body loses and keeps everything running smoothly. Water is the star here which makes up a big part of our body weight. But here's the tea: optimal hydration is more than just H2O. (1)

Enter electrolytes! These are minerals (like sodium, potassium, chlorides, bicarbonates, etc.) that carry an electric charge when dissolved in water, and are super important for hydration. They help balance fluids inside and outside your cells, support nerve and muscle function, regulate blood pressure, and keep you hydrated. (1)

So, the best hydrating drinks have a mix of water with these key electrolytes, helping your body absorb and retain fluids more efficiently. (1)

What are the best hydration drinks?

When it comes to staying hydrated, some drinks are real MVPs. Here's a quick rundown:

Water:  The gold standard. It's pure, calorie-free, and doesn't have added sugars or artificial stuff. Perfect for everyday hydration. While plain water is great at quenching your thirst, it might not be the hydration superstar you need after sweating buckets. Without those essential electrolytes, it's like trying to recharge without a power source! 

Milk: Yep, milk! Especially skim or low-fat. It hydrates well because it slows down fluid emptying from your stomach. Plus, it's packed with nutrients like calcium and protein. (2)

Coconut Water:  A natural hydrator loaded with electrolytes like potassium, sodium, manganese. Great for replenishing after sweating. (3)

100% Fruit Juices: Hydrating due to high water content and natural vitamins. For instance, orange juice is effective for rehydrating and restoring electrolytes, while watermelon juice, with its high water and potassium content, is also an excellent choice. Vegetable juices like cucumber are another hydrating option, rich in antioxidants and minerals. Just watch out for the sugar content! (4)

Herbal Teas (Caffeine-Free): Teas like chamomile and peppermint are mostly water and naturally caffeine-free, so they hydrate without making you pee more.

Sports Drinks: Formulated to replenish fluids and electrolytes during intense activity, sports drinks contain electrolytes like sodium and potassium, along with carbohydrates for energy. Good for athletes but can be high in sugar. (5)

Smoothies: Made with water-rich fruits and veggies, smoothies can be a tasty way to hydrate. Just go for homemade to avoid added sugars.(6)

When should you choose an electrolyte drink instead of water?

Drinking water regularly is non-negotiable! But sometimes you need a little extra. If you're in the middle of a tough workout or a long run and sweating a lot, you lose key electrolytes like sodium and potassium. That's when an electrolyte drink can help keep your fluid balance in check and prevent muscle soreness. Also, if you're exercising in hot or humid conditions, an electrolyte drink can be a lifesaver. (5)

Can you make your own electrolyte drinks?

Yes, you can make your own electrolyte drinks at home! Coconut water is a great natural base. However, ensuring the right composition for most efficient hydration can be tricky and might be a challenge for many. 

Conclusion

Staying hydrated is super important for keeping your health on point and making sure your body works right. With so many drink options out there, it's good to know what each one brings to the table so you can make the best choices for your hydration needs. Water is the MVP, but drinks like milk, coconut water, and some fruit juices and herbal teas can also help. Knowing when to go for electrolyte drinks, can help you level up your hydration game. Make smart choices and keep feeling awesome! 

FAQ's

• What is more hydrating than water?
  Water is gold standard for hydration! However, if mild dehydration has already set in – drinks that are rich in electrolytes like milk, coconut water and fruit juices can provide efficient hydration.
• What is the most hydrating drink?
  Skim milk often ranks as the most hydrating beverages due to high electrolytes. (4) The presence of electrolytes, particularly sodium and potassium, along with carbohydrates and protein in milk, contributes to effective hydration.
• What is the best hydration drink for athletes?
  For athletes, especially during intense or prolonged exercise, the best hydration drinks are those that can quickly replenish both fluids and electrolytes lost through sweat. Sports drinks are specifically formulated for this purpose, containing electrolytes like sodium and potassium, as well as carbohydrates.
• Can I use hydration drinks to prevent dehydration during exercise?
  Yes, consuming hydrating drinks strategically before, during, and after exercise is crucial for preventing dehydration. It's recommended to start hydrating a few hours before your workout, take regular sips of fluid during exercise (especially for activities lasting longer than an hour), and continue to rehydrate after you finish.