{"id":186872,"date":"2025-06-15T17:18:15","date_gmt":"2025-06-15T17:18:15","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/186872\/"},"modified":"2025-06-15T17:18:15","modified_gmt":"2025-06-15T17:18:15","slug":"the-9-best-hydrating-beverages-according-to-a-dietitian","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/186872\/","title":{"rendered":"The 9 Best Hydrating Beverages, According to a Dietitian"},"content":{"rendered":"

If there\u2019s one piece of advice that we\u2019ve all received (maybe ad nauseum), it\u2019s to drink more water<\/a>. And though some of us may be tired of being constantly urged to stay hydrated, fluid balance is actually pretty central to overall wellbeing. \u201cHydration supports nearly every function<\/a> in the body, from muscle recovery<\/a> and brain function<\/a> to temperature regulation, joint mobility, and even sleep quality<\/a>,\u201d explains Alison Ellis, MSc, RD<\/a>, dietitian and founder of The Toddler Kitchen in Victoria, BC. And it\u2019s no wonder, as the human body is made mostly of water<\/a>.<\/p>\n

But let\u2019s face it: Many of us either don\u2019t meet our hydration needs or begrudgingly chug water all day. Neither is really a win. Thankfully, there are other beverage options that make hydration more interesting, tasty, and effective. These include drinks that contain electrolytes\u2014nutrients that support overall hydration by conducting electricity and helping maintain fluid balance in our cells. Some of the primary electrolytes<\/a> include sodium, calcium, potassium, phosphorus, chloride, and magnesium; beverages containing these minerals will help you to retain water (in a good way).\u00a0<\/p>\n

So, while drinking plenty of water on a daily basis is certainly important, there are other beverages that can also support optimal hydration. <\/strong>\u201cProper hydration<\/a> helps regulate internal temperature, transports nutrients and oxygen to cells, lubricates joints, supports digestion, and ensures proper elimination of waste,\u201d says Brittany Brown, RD IBCLC CDE<\/a> registered dietitian and lactation consultant in Nova Scotia, Canada. \u201cIt’s so essential that humans can survive longer without food than without water.\u201d\u00a0<\/p>\n

The 9 best hydrating beverages1. Herbal tea<\/p>\n

\u201cHerbal teas like peppermint or ginger are delicious options that provide hydration, while also offering additional benefits through their antioxidant properties<\/a>,\u201d says Ellis. Even decaffeinated green or black tea will offer very similar hydrating benefits in a pinch. \u201cHowever, I love herbal teas because they\u2019re a great way to add flavor and variety to your fluid intake,\u201d Ellis adds. \u201cFor summertime, try brewing a large batch and chill it overnight for a refreshing iced tea.\u201d<\/p>\n

2. Bone broth<\/p>\n

Bone broth is not just trendy, it\u2019s also super hydrating. \u201cBone broth is rich in sodium and other minerals\u2014especially if you simmer it with potassium-rich veggies like carrots or potatoes,\u201d says Brown. These added electrolytes really boost the water retention of this popular beverage, whether it\u2019s chicken, beef, turkey, or vegetable-based. \u201cBroth is also a warm and nourishing choice during illness when hydration is important for recovery,\u201d Brown adds.\u00a0<\/p>\n

3. Infused water<\/p>\n

One way to make water more yummy\u2014and hydrating\u2014is to infuse it with electrolyte-rich ingredients. \u201cAdding fruit, herbs, or veggies like cucumber, berries, or mint can give water a big boost of flavor without the need for added sweeteners,\u201d shares Ellis. \u201cThis is one of my top picks for people who don\u2019t love plain water.\u201d\u00a0<\/p>\n

And this elevated water alternative couldn\u2019t be easier to prepare, simply combine water with your favorite produce items in a pitcher and refrigerate until ready to enjoy. \u201cSome of my favorite flavor combos are strawberry-basil, blueberry-mint, and cucumber-lime,\u201d Ellis adds.<\/p>\n

4. Diluted fruit juice<\/p>\n

While many store-bought fruit juices are packed to the brim with added sugar (and thus cautioned against by many healthcare professionals), some 100 percent fruit juices can actually be used to support overall hydration.\u00a0<\/p>\n

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\u201cAn easy way to create a balanced and hydrating beverage is to dilute juice with water and add a small pinch of salt for better fluid retention,\u201d says Brown. \u201cThis is a great tip for a gas-station pick-me-up where salt packets and juice are aplenty.\u201d<\/p>\n

5. Coconut water<\/p>\n

Coconut water is often touted as more hydrating than just plain water, and it turns out that this is actually true. \u201cCoconut water is naturally rich in electrolytes like potassium and magnesium, making it a refreshing hydrating beverage,\u201d explains Ellis. Just be sure to opt for a coconut water brand that\u2019s added-sugar-free for best overall health benefits.\u00a0<\/p>\n

Brown also swears by a homemade hydrator recipe using coconut water, orange juice, and salt<\/a>. \u201cCoconut water and orange juice bring the potassium, and a pinch of sea salt contributes sodium,\u201d she says. \u201cThis beverage is refreshing and functional and makes a great start to the day, especially if you have strenuous activity ahead.\u201d<\/p>\n

6. Clamato juice<\/p>\n

For all the tomato juice (and Bloody Mary) lovers out there, we have good news\u2014tomato juice and tomato juice-based beverages, like clamato juice, are actually excellent picks for upping your hydration. \u201cNaturally salty, these vegetable-based drinks are packed with sodium and potassium,\u201d advises Brown. \u201cAdd lemon juice, Worcestershire sauce, and a celery salt rim to enhance flavor\u2014this is a great beverage that can be enjoyed from brunch to bedtime.\u201d\u00a0<\/p>\n

7. Smoothies<\/p>\n

Though often seen as a way to reach your protein or fiber goals for the day, smoothies can encourage better hydration, too. \u201cSmoothies made with high-water fruits like berries or melon provide hydration plus fiber, vitamins, and minerals,\u201d says Ellis. \u201cBlend fruits with water, milk, or yogurt for a nutrient-dense hydrating option.\u201d Plus, with how many types of smoothies can be made, you’ll be sure to never get tired of this popular post-workout beverage. \u201cA personal favorite of mine is blending watermelon, strawberries, yogurt, milk of choice, and a touch of mint for a refreshing summer smoothie,\u201d adds Ellis.<\/p>\n

8. Homemade or store-bought electrolyte drinks<\/p>\n

Regardless of whether you make an electrolyte beverage yourself or opt for a store-bought electrolyte drink, these social-media worthy hydrators actually do the job they advertise. \u201cI love the convenience of sachets like LMNT or Liquid I.V. for on-the-go hydration since you just add water,\u201d says Brown. However, she also has a recipe for a homemade electrolyte drink\u2014that just so happens to be a super tasty spin on the classic mojito. \u201cMixing fresh lime juice, a teaspoon of sugar, \u00bc teaspoon sea salt, mint leaves, half soda water, and half coconut water creates a hydrating and tasty beverage which is perfect on a hot day,\u201d Brown shares. \u201cSkip the alcohol on this one as it will cause dehydration.\u201d<\/p>\n

9. Milk<\/p>\n

And finally, we have milk. Yes, the stuff from cows. \u201cMilk is surprisingly hydrating, it\u2019s about 90 percent water and also provides protein and key electrolytes like potassium and calcium,\u201d says Ellis \u201cIt\u2019s a great choice for kids or athletes who need both fluid and nourishment in one.\u201d Brown even recommends occasionally reaching for a low-sugar chocolate milk. \u201cIt\u2019s a nutrient-dense option for hydration since it delivers carbs, protein, sodium, potassium, and magnesium,\u201d she explains. \u201cIt\u2019s especially effective pre- or post-workout which supports hydration and muscle recovery.\u201d For dairy-free folks, fortified plant-based milk can also work here since many have added electrolytes including calcium, magnesium, phosphorus, and potassium.<\/p>\n

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The TL;DR<\/p>\n

When it comes to hydration, individual needs are not one-size-fits-all. \u201cFactors such as activity level, weather, and overall health can all impact how much fluid you need,\u201d explains Ellis. \u201cTuning in to your body\u2019s cues, like thirst and pale yellow urine, can help you stay on top of your hydration.\u201d\u00a0<\/p>\n

And even if you don\u2019t know your personal hydration needs, taking a proactive \u2018more is more\u2019 approach is typically a good idea\u2014as is speaking with your healthcare provider to determine your goals. \u201cFront-loading fluids (especially with electrolytes) can help you feel your best,\u201d Brown emphasizes.\u00a0<\/p>\n

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