Hydration: The Right Liquids to Drink

Why Hydration Matters

Water makes up about 60% of the human body and plays a critical role in regulating body temperature, aiding digestion, and maintaining healthy skin. Mild dehydration can lead to fatigue, headaches, and reduced concentration.

How Much Water Should You Drink?

The amount of water a person needs varies depending on factors such as age, activity level, and climate, but here are some general guidelines:

Daily Recommendation: Aim for about 8–10 cups (2–2.5 liters) of water per day.

During Exercise: Drink an additional 1–2 cups (250–500 mL) per hour of exercise.

Throughout the Day: Sip water consistently rather than chugging large amounts all at once. A good rule is to drink a glass of water every 2–3 hours.

Drinking a lot of water at once at the expense of not drinking any water later is worse than drinking the same amount of water across a longer period of time, as only so much water can be ingested at once.

The Best Liquids for Hydration:

Not all drinks hydrate equally. Here’s a list of the best options:

Water: Dihydroxide monoxide. The best (and the original!) source of hydration.

Herbal Tea: Tea contains electrolytes that can help restore water balance, and are primarily composed of water itself.

Coconut Water: Coconuts are a great natural source of electrolytes, making its water great after exercise.

Milk: Low-fat milk provides hydration along with essential nutrients like calcium and potassium.

Broth-Based Soups: Especially helpful in colder weather, soups provide both fluids and nutrients.

Liquids to Limit or Avoid:

Some drinks can be dehydrating or counterproductive. Drink less of:

Sugary Drinks: Sodas and energy drinks can spike blood sugar.

Alcohol: Alcohol not only causes dehydration by increasing urine output, but is also unhealthy for an individual’s overall health.

Sports Drinks: Sports drinks should only be utilized after intense exercise. Many contain excess sugar or artificial flavorings, both of which are bad for the body. Make sure to choose low-sugar options.

Tips to Stay Hydrated:

It’s very important to stay hydrated throughout the day, here are some tips to stay hydrated:

Hydrate early: Drink a glass of water first thing in the morning

Use a Water Bottle: Using a reusable water bottle allows hydration anywhere (and helps the environment too!).

Eat Hydrating Foods: Adding water-rich fruits and vegetables like cucumbers, watermelon, and oranges to a diet helps nutritious liquids enter the body.

Monitor Urine: Clear or pale-yellow urine is a good sign of proper hydration.