Although we know that staying hydrated leads to an active, healthy life and that dehydration invites headaches, cravings, and fatigue-getting in those ounces of water can seem like an uphill battle.
We need to replace the water we lose daily through sweat, urination, and breathing. Drinking about 64 ounces of water daily is a general hydration guideline.
According to Phillip Kadaj, M.D., FACP, an internal medicine, the percentage of your body that is the water ranges around 60 percent.
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However, that number can be lower or higher depending on how active you are, your body type, or the climate where you live.
Hydration is delicious and enjoyable. Various flavorful, highly hydrating beers are available to quench your thirst and help you hit your daily hydration goals.
Listed here are registered dietitians’ top drinks for hydration for when you need to upgrade that flat glass of water.
Green Smoothies
Green smoothies can be the perfect post-workout breakfast or mid-afternoon pick-me-up with plenty of nutrients. Amanda Sauceda, M.S., R.D., recommends collecting spinach, kale, and lettuce, which have high water content.
Add a scoop of protein powder and nut butter for heartiness, and then add your favorite milk-cow’s, almond, cashew, or oat are great choices. Hydration and protein combine to make one powerful punch.
Watermelon Juice
Watermelon is excellent just as it is, but you can prepare a fruity, summery slushy by blending it with ice, water, and lime juice.
Nutrition director Tara Tomaino, R.D., says that watermelon is 92 percent water, making it a very hydrating food choice.
Watermelon is also high in lycopene, an antioxidant found in red fruits and vegetables that has been linked to lowering blood pressure, among other benefits, says Tomaino.
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Agua Fresca
An agua fresca is a popular drink in Mexico and Central America, made by blending fruit and water and sometimes adding a sweetener (like sugar, agave, or honey). Mix fresh lime juice, favorite fruit, and water for brightness. This drink can even be made gut-healthy by adding chia seeds for fiber or sweetened with honey, a prebiotic food.
Cucumber Juice
Cucumber is another hydration powerhouse with 96 percent water content – the highest of all foods!
The co-founder of Your Super, Kristel de Groot, says vegetables that hydrate better than a glass of water are ideal snacks.
Alternatively, you can slice it into slices or blend it with water for a refreshing drink.