Satisfy Your Thirst with These 7 Delicious Hydration Beverages That Go Beyond Water

We’ve all heard about how important it is to prioritize our water intake, but on a hot summer (or dry winter!) day, you probably need even more H2O than you think. That’s not great news for those of us who aren’t fans of plain old water to begin with, but never fear — there are plenty of great hydration drinks available that do the trick just as well, if not better.

If you're on the lookout for an excellent hydration beverage beyond plain water, focus on finding options rich in electrolytes, vitamins, and nutrients while keeping added sugars low. As you browse the beverages section, make it a habit to check the ingredient labels on various drinks. Ideally, you want to see fewer ingredients, and those should be easy for you to read and comprehend — that’s a sign of a healthier choice.

Here’s an alternative version: Consider creating your own hydration beverages using a blender, juicer, or even a kettle for tea. We have numerous suggestions and a few recipes to share with you! Before diving in, let’s take a moment to highlight the importance of hydration drinks and the overall significance of staying hydrated for your health throughout the year.

What Makes Hydration Essential?

“Your body is about 60 percent water, and during the summer months, we are constantly sweating and exerting energy,” registered dietitian Vanessa Rissetto, CEO of Culina Health, tells SheKnows. “If we aren’t properly hydrated we could end up in the hospital with dehydration, fatigue, and even heat stroke.”

“Water is important for just about every function and system in our body, from digestion to brain health,” adds registered dietitian Kaytee Hadley. That’s why symptoms of dehydration can vary so widely, she tells SheKnows; you might feel fatigued and have brain fog, or be experiencing muscle cramps or constipation. All of which is enough of a reason to keep pushing those fluids all summer (and all year) long, but the truth is, sometimes flavorless water does get a bit boring. So how do you stay hydrated without drinking water — plain ol’ unflavored water, that is?

We chose to consult the specialists. Continue reading to discover additional methods to maintain hydration through water consumption, along with the top beverages to enjoy when you're feeling thirsty.

Plant irrigation

Coconut, maple, and cactus water are often touted as being hydrating and a better choice than sports drinks. These trendy drinks may have some benefits, but depending on your goals, you may want to consume them sparingly. “Coconut water is extremely hydrating but quite high in carbs and sugar, so it’s best to drink it in moderation,” says Jason Kozma, a celebrity personal trainer based in Santa Monica. And while maple syrup has a lower glycemic index than your typical granulated sugar, per the Cleveland Clinic (meaning it won’t cause as much of a spike in your blood sugar), it’s still “just a natural sugar,” Kozma says, “and there’s nothing special about it” in terms of helping with hydration.

Cactus water still has skeptics as well. Though the Mayo Clinic reports that there is research suggesting it can mitigate some of the effects of a hangover, it may still be too soon to label it a superfood. Still, if you particularly love one of these options and it helps you stay hydrated, go for it — just in moderation.

Flavored water

Flavored waters are a great, hydration-forward alternative to coconut, maple, or cactus water, and easy to make on your own, Kozma says. “Just add lemon, lime, mint, or watermelon for a refreshing combination,” he explains.

Hadley also suggests this idea. “Create your own delightful ‘spa water’ by infusing a pitcher of water with your preferred mix of fruits, cucumber, mint leaves, or basil,” she explains. “Let it chill in the fridge overnight and savor it for the next one to three days.”

Iced tea or iced coffee

Caffeinated tea or coffee as a hydration drink? Yes, it’s true: these hot-weather staples can be great sources of antioxidants when freshly brewed, but some of us skip it because caffeine is often touted as a diuretic. Well, good news, because “this myth has been debunked,” says Tina Martini, fitness trainer, chef, and author of Caffeinated beverages only have this diuretic effect — meaning they make you urinate more — when consumed in large amounts, Hadley says. “However, caffeinated drinks still have a net hydrating effect,” she explains, “so enjoying that iced latte this summer will, indeed, help you stay hydrated.”

Athletic beverages

Athletes often turn to sports drinks to replenish electrolytes—like potassium and sodium—that are lost through sweating. However, for most of us engaging in regular exercise, such intense options may not be necessary. Additionally, these beverages frequently contain unnecessary additives. “In general, they are loaded with too many chemicals,” explains Martini. “Creating your own is a better option.” Alternatively, you can enhance your water by adding small amounts of pink Himalayan salt. “The salt’s unique color comes from Astaxanthin, a phytonutrient that helps eliminate free radicals from our blood,” Martini notes. Here’s her take on a healthy, electrolyte-packed hydration solution:

Traditional "Greatorade"

1/2 cup of water

1/4杯柠檬汁

1/4杯橙汁

2 tablespoons of lime juice

1-2 teaspoons of honey, agave nectar, or natural maple syrup

a dash of pink salt

a dash of cayenne pepper

½ teaspoon of magnesium powder (increase to one teaspoon if you are susceptible to muscle cramps)

Stir and savor!

Electrolyte Sachets

Electrolyte supplements have been growing in popularity recently and there’s some research to suggest the can help athletes stay hydrated while working out. You have a lot of options to choose from, with Nuun tablets and Liquid IV leading the charge, and Rissetto loves the Hydrate + Electrolyte Singles from Laird Superfood. When it comes to hydration, “electrolytes are a good place to start,” she says.

Watermelon (or Watermelon Juice)

Packed with electrolytes, phytonutrients, antioxidants and a healthy dose of vitamin C, watermelon is a refreshing summer fruit that also happens to be 92 percent water — making it not just healthy but hydrating too. It isn’t always ideal to tote a chunk of melon around, but luckily, WTRMLN WTR has managed to squeeze all of its cold-pressed goodness — yes, even the rind! — in a slim bottle. It comes in six flavors and has no added sugars.

You can reap all the advantages of watermelon through Martini's post-exercise beverage known as a "shrub." According to Martini, "Shrubs are traditional drinks that offer recovery benefits while being incredibly refreshing. They are experiencing a resurgence!"

Watermelon Revival Elixir

1/2 cup of coconut water or regular water

1/2 cup of organic watermelon, diced, including the white rind (simply remove the dark green outer layer).

2 tablespoons of freshly squeezed lime juice

2-3 sprigs of mint

1/2 teaspoon of apple cider vinegar

a pinch of pink salt

Combine all the ingredients thoroughly until the mixture is smooth and frothy. Pour into a glass that has been chilled.

Vitamin-enriched water

Vitamin-enriched water is a popular sipper that seems like the perfect beverage, but unfortunatley, it isn’t so. “It is really more of an adult Kool-Aid, plus many of the vitamins are not absorbed into the body,” says Martini. Indulge in fruits and veggies instead, since they’re jam-packed with vitamins and fiber. If you plan on consuming water with added vitamins, make sure to check the labels because the sugar content can be really high.

Hydration advice: Try drinking with a straw.

Whichever of these refreshing beverages you choose, consider grabbing a reusable or glass straw to sip it through. “Research suggests that drinking through a straw may actually help you consume more fluids without even realizing it,” Hadley says. Summer Stanley cups, anyone?

Before you go, shop these workout recovery tools we can’t live without: