Staying hydrated is crucial for our health and wellbeing. Water makes up a large percentage of our body weight and is essential for many bodily functions including regulating temperature, cushioning joints, protecting organs and tissues, and more. While plain water is the best way to hydrate, other liquids can contribute to your daily fluid intake as well. But what actually counts towards your water intake? Let’s take a closer look.
Plain Water
Plain water, whether from the tap, bottle, or filter, is the gold standard for hydration. With no sugars, calories, or additives, water is simply hydrogen and oxygen molecules that your body readily absorbs and utilizes. Aim to make water your primary source of hydration. Here are some quick facts on the importance of drinking plenty of plain water:
- Makes up 60% of adult body weight
- Needed for cellular homeostasis
- Transports nutrients and oxygen
- Protects and cushions organs
- Aids digestion
- Flushes waste and toxins
- Regulates body temperature
- Lubricates joints
Fruit and Vegetable Juices
While whole fruits and vegetables provide more fiber and nutrients, the juices can certainly contribute to your fluid intake. Fruit juices like orange, apple, grape, pineapple, and vegetable juices like tomato, carrot, green juices are mostly water and can help you stay hydrated. Keep these tips in mind with juices:
- Choose 100% fruit/vegetable juices without added sugars
- Limit juice intake to 1 small glass (4-6 oz) per day
- Consume juice with meals, not on empty stomach
- Rinse mouth after drinking citrus juices
- Buy pasteurized juices to avoid harmful bacteria
Milk and Milk Alternatives
Milk and milk alternatives like almond milk, soy milk, rice milk, and oat milk have high water content ranging from 85-95% water. Here is a breakdown of different types of milk and how they can contribute to your hydration needs:
| Milk/Alternative | Water Content | Benefits |
|---|---|---|
| Cow’s Milk | 87% | Good source of protein, calcium, vitamin D |
| Almond Milk | 91% | Nutrient-rich, lower calories than cow’s milk |
| Soy Milk | 91% | High in protein, calcium, vitamins B & D |
| Rice Milk | 92% | Low allergen, easily digested |
| Oat Milk | 93% | Rich in vitamins, minerals & fiber |
The healthy fat and protein in milk and milk alternatives help sustain hydration levels longer compared to water. Limit intake to 1-2 cups per day.
Herbal Teas
All teas originate from the Camellia sinensis plant and contain antioxidant polyphenols that can benefit health. True teas like black, green, white and oolong tea are good for hydration. Herbal teas or tisanes are made from dried fruits, flowers, spices, herbs and contain no actual tea leaves. Popular varieties like chamomile, peppermint, hibiscus, ginger can help meet fluid needs. Keep these tips in mind with tea:
- Avoid added sugars in bottled teas
- Watch caffeine content in black and green teas
- Infuse herbal teas to desired strength
- Can be served hot or chilled
- Ideal time is mid-morning and mid-afternoon
Coconut Water
The clear liquid inside coconuts has become a popular beverage due to its hydrating properties. Composed of 94% water and electrolytes like potassium, sodium and magnesium, coconut water can help replenish fluids lost through sweat. It’s low in calories and sugar compared to fruit juices. Some aspects to consider:
- Natural hydration drink with electrolytes
- Low acidity, easy on stomach
- Watch sodium content in flavored versions
- Contains antioxidants, enzymes, amino acids
- Best consumed within 2-3 weeks of opening
Soup Broths
Broths made from boiling vegetables, chicken, beef or bone stock are nourishing fluids that can restore hydration levels. Gelatin and electrolytes from bone broth support hydration status. Here are some quick facts about hydrating with broths:
- Chicken and bone broths contain gelatin
- Provide electrolytes from sodium
- Vegetable broth has minimal calories
- Can be sipped plain or with added protein
- Best consumed warm or hot
Sparkling/Mineral Water
Carbonated waters like soda water, seltzer, sparkling mineral water contain carbon dioxide that creates bubbles. While they don’t provide electrolytes, these fizzy waters can definitely contribute to fluid intake throughout the day. Things to note with bubbly waters:
- Contains only carbonated purified water
- Avoid flavored versions with added sugar, sodium
- May cause bloating in sensitive individuals
- Can help settle an upset stomach
- Provides sensory experience compared to flat water
Sports Drinks
Sports drinks are designed to quickly replenish fluids, electrolytes and carbohydrates lost during intense exercise lasting over an hour. While they can support hydration needs of athletes and marathon runners, these drinks have limited use for average folks. Here are some key points on sports drinks:
- Contain electrolytes like sodium and potassium
- Provide carbohydrate fuel for muscles
- Unnecessary for light exercise or desk jobs
- Watch out for excess added sugars
- Use sparingly for rehydrating after illness
Coffee and Tea
Caffeinated beverages like coffee and tea can contribute to fluid intake but have a mild diuretic effect. The caffeine causes a short-term increase in urine output. However, regular coffee and tea drinkers develop a tolerance to caffeine. Here are some quick facts on hydration and caffeinated drinks:
- Causes temporary increase in urine output
- Regular use builds caffeine tolerance
- Hydrating benefits outweigh diuretic effect
- Monitor caffeine intake if sensitive
- Limit to 2-3 cups of coffee per day
Alcoholic Beverages
Alcohol acts as a diuretic leading to increased urine output and fluid loss. While alcoholic drinks may satisfy thirst initially, they will ultimately dehydrate the body if consumed excessively. Here are some key points regarding alcohol and hydration:
- Causes increase in urine output
- Leads to fluid and electrolyte imbalance
- Should be consumed in moderation
- Alternate alcoholic with non-alcoholic drinks
- Drink water before bed after alcohol
Recommended Daily Intake
Health authorities commonly recommend drinking 6-8 glasses of water daily which equals 1.5-2 liters or 48-64 ounces. This general guideline covers the basics, but water needs can vary based on factors like climate, activity level, health status, etc.Tailor your fluid intake as per your needs. Listen to your thirst cues and check your urine color. Pale yellow means you’re well hydrated while dark yellow urine is a sign of dehydration. Besides thirst and urine color, watch for these signs of inadequate hydration:
- Fatigue
- Headache
- Dizziness
- Muscle cramps
- Constipation
- Dry mouth
- Weakness
- Elevated heart rate
Track Your Intake
To meet your fluid needs through the day, it helps to track your beverage intake. This will also help you limit sweetened drinks and excessive alcohol. Use a journal, notebook or app to record the timing and amount of water and other fluids consumed. Some helpful tips for tracking hydration:
- Note type and amount of each beverage
- Record intake first thing morning and through day
- Set reminders to drink water hourly
- Include water from foods like soups, fruits
- Aim to finish day within fluid goal range
Increase Intake Gradually
If you find it difficult to drink enough water daily, increase your fluid intake gradually instead of drastically limiting other beverages. Your body and kidneys need time to adapt to increased water consumption. Here is how to safely ramp up hydration:
- Add 1-2 extra glasses per day weekly
- Set a timer to drink one glass every 1-2 hours
- Include water-rich foods like fruits, soups, veggies
- Drink a glass before and after each meal
- Make fruit/herbal iced tea or infused water
Best Practices for Optimal Hydration
Follow these best practices to meet your daily fluid needs for optimal hydration:
- Drink at least 6-8 glasses of water daily from beverages and foods
- Carry a refillable water bottle and fill up often
- Drink a glass of water with each meal
- Set phone reminders to drink water hourly
- Consume more fluids in hot climate or with exercise
- Limit sugary drinks and excessive alcohol
- Watch your urine color as a hydration gauge
- Listen to your thirst cues and drink accordingly
Staying Properly Hydrated
Hydration is not one size fits all. Factors like age, gender, activity levels, health conditions affect individual water needs. Besides drinking enough water daily, properly hydrating involves balancing fluid loss. Monitor your thirst, urine color and watch for dehydration symptoms. Tap into hydrating foods for additional fluids. While plain water should make up the bulk of intake, variety like juices, milk, teas and coffees can liven things up. Aim for at least 6-8 glasses of total beverage intake spread throughout the day to stay optimally hydrated.
Conclusion
Water is essential for life and makes up a large share of our body weight. Plain water is the best way to meet hydration needs, but other beverages can count towards your daily fluid intake. Milk, juices, tea, coffee, and coconut water all contribute to hydration levels. Broths and soups also replenish water and electrolytes. While sports drinks can be useful for athletes, they are unnecessary for average people. Alcohol and caffeinated drinks have a mild diuretic effect that needs balancing out with extra fluids. Drink when thirsty and track your intake to meet recommended guidelines. With some planning and smart choices, you can stay well hydrated with a variety of tasty beverage options.