The benefits of hydration are serious, but getting and staying hydrated can be fun. Clean water is the key that unlocks the critical health benefits of hydration, but there are more ways to get more water than simply pouring another glass of cold water. From eating the right foods to creating your own delicious, water-rich concoctions, let’s dive into five creative ways to boost your hydration to help you get more than enough water.
Eat Water-Rich Fruits & Vegetables
Fresh fruit and vegetables with high water content are a great way to meet your daily hydration needs. Cucumbers & zucchini are more than 95 percent water and particularly hydrating, and fruits like blueberries (84%) and watermelon (92%) help you hydrate as well. In addition to a burst of flavor that might just satisfy your sweet tooth, fruit also contains electrolytes, which can help hydrate you faster.
Here are some more water-rich fruits and vegetables you can chow down on to boost your hydration:
- Strawberries (91% water).
- Peaches (89% water).
- Cantaloupe (90% water).
- Oranges (88% water).
- Lettuce (96% water).
To enjoy the best of both worlds, try fresh fruit-infused water for a sweet, thirst-quenching beverage.
Vegetable and fruit juices are also a great source of hydration and other health benefits. Tomato juice is rich in Vitamin C and promotes skin and immune system health; beet juice is low on sugar and high on healthy nitrates that can improve cardiovascular health and performance; and pomegranate juice is rich in Vitamin K, which helps with blood flow and heart health. Any of the aforementioned fruits and veggies can be transformed into a water-rich juice. In other words, make some juice, grab some straws, and drink the rainbow to boost your hydration.
Make A Meal of Hydrating with Liquid Foods
Did you know that on average, soups, broths, and stews can contain more than 90% water? Broths in particular are extremely water-rich. For example, recipes that yield 8 cups of chicken broth are made with 8 cups of water. Bone broths are also known to be highly nutritious, containing nutrients like calcium, magnesium, and iron, as well as vitamins A & K.
The bottom line is broths, soups, and stews like these can pack a punch of nutrients and plenty of water:
- Chicken broth.
- Beef broth.
- French onion soup.
- Chicken noodle soup.
- Chicken tortilla soup.
While it doesn’t qualify as broth, soup, or stew, oatmeal falls into the same category: Water-based oatmeal is both filling and hydrating, as the oats absorb the liquid they are cooked in. Plus, oatmeal contains 4g of filling fiber per cup and can improve digestive health and lower cholesterol. Top it with some water-rich fruit to make the most of our first two entries on this list.
Hydrate Like An Athlete with Electrolyte-Rich Drinks
Athletes drink beverages rich in electrolytes because essential minerals like sodium, potassium, and calcium have a direct link to athletic performance. Electrolyte loss and electrolyte imbalance (caused by sweat) can cause and amplify common symptoms of dehydration such as muscle cramps, dizziness, and impaired cognitive function. That’s why we should up our fluid intake and water intake before, during, and after physical activity / exercise.
Here are a few electrolyte-rich drinks to help you replenish electrolytes and stay hydrated:
- Coconut water.
- Watermelon juice.
- Sports drinks.
Many of these electrolyte drinks are also flavored with fruit, sweeteners, and/or sodium to add even more hydration benefits. You can also infuse clean water with electrolyte powders to make your own electrolyte-rich beverage on the go. Just beware of one thing: Added sugar. While delicious and hydrating, several of these options can contain excessive added sugar. Before we move on, let’s cover an important aside on electrolytes:
Many water filters remove beneficial minerals and electrolytes in the filtering process. Our’s do not.
Our advanced water filters remove hundreds of dangerous contaminants in tap water while intentionally allowing beneficial minerals and nutrients, like electrolytes, to pass through.
Get The Kids Excited By Hydrating with Popsicles
In the summer months hydration is at its toughest and most necessary—that’s because when it’s hot outside, your body temperature increases and you sweat more to cool down. In the process, you lose more water than usual and therefore need a larger amount of water to stay hydrated. An exciting way to cool off and hydrate up is with an ice-cold popsicle.
Popsicles are of course tasty, enjoyable, and an especially great option for kids, who can become dehydrated more easily than adults due to their smaller bodies and faster metabolisms. The best part is, even picky kids get wide-eyed when they see popsicles. If you want to cut down on the sugar, make popsicles at home with ice cubes, an ice cube tray, fresh fruit, and clean drinking water.
The Real Truth About Coffee, Tea, & Hydration
You've probably heard that coffee and tea are dehydrating beverages; and that's true, in certain quantities. But in measured amounts, caffeinated drinks can actually help you retain water. Not only do coffee and tea give you a jolt of energy, they’re also known to help relieve other health issues such as constipation and brain fog.
Though these beverages can help hydration, there is one key caveat to keep in mind: Caffeine is a diuretic that promotes the increased production of urine. That’s not to say these beverages dehydrate you—they do contain water. But you’ll excrete fluids faster than you would if you stuck to plain water, so it’s important to keep an eye out for signs of dehydration and balance your intake with water as needed.
In short, caffeinated drinks can hydrate you; but only in controlled quantities.
Unique Ways to Stay Hydrated
The best way to stay hydrated is by drinking clean water every day.
Whether drinking glasses of water or sipping on a water bottle to meet your daily water needs, nothing can completely replace clean water. After all, water is life. The next time you’re searching for more options to amp up your hydration, you can turn to any of the following:
- Eat water-rich fruits and veggies.
- Pour a glass of juice.
- Enjoy liquid foods.
- Hydrate with electrolyte-rich drinks.
- Cool off with popsicles.
Given water is in popsicles, soups, juices, and so much of what we eat and drink, what's in your water matters. Ultimately, the key to healthy hydration is clean water. Drinking contaminated tap water can be detrimental to your health and wellness by causing illness and disease. That’s why Clearly Filtered removes hundreds of contaminants typical carbon filters can't.