If you’re like the majority of Americans, you struggle with meeting your daily fluid needs . You’re either too busy, forgetful or are simply bored with the taste of water. That being said, proper hydration is an essential component of a healthy lifestyle — and drinking water just happens to be the best way to stay hydrated.
From keeping bowels functioning properly to boosting skin health and regulating body temperature, there’s an abundance of reasons why drinking more water should be at the very top associated with your to-do list. “Every single cell in your body requires water to function, ” says Registered Dietitian Stefani Sassos , MS, RDN, Deputy Director of the Good House cleaning Institute Nutrition Lab. “From preventing infections to optimizing your metabolic rate, the benefits of staying hydrated are vast and can even improve sleep quality and mood. ”
An estimated 75% of Americans are usually dehydrated , and even mild dehydration can negatively impact energy levels, mood and cognitive performance . But how much drinking water do a person need ? Eight cups per day is a good rule of thumb, but your needs will vary greatly depending on age, activity level, weight, wellness status plus the climate that you live in. For example, if you exercise on a regular basis, you’ll need to up your own water intake. On the other hand, if you’re at risk for certain medical conditions, like chronic kidney disease, drinking a gallon of water a day could be dangerous, so you’ll want to follow your doctor’s orders.
If you do determine that you need to increase the amount of H20 you’re imbibing every day, but a person strongly dislike the flavor associated with water, here’s the secret to staying hydrated: Keep things interesting! Plain water isn’t the only way in order to meet your own needs. Nourishment experts recommend adding these top healthy drinks to your daily routine, too.
Advertisement — Continue Reading Below
Water, but make it bubbly! Flavored sparkling water is just as hydrating as plain drinking water — and it’s healthy, too. “The best water alternatives are low in sugar or are sugar-free, ” says Mascha Davis MPH, RDN, a registered dietitian nutritionist and author of Eat Your Vitamins . Davis adds that some varieties also are fortified with prebiotics, which can help fuel the good bacteria in your gut. If you’re looking to cut back on soda or alcohol, try making a fizzy mocktail drink with flavored seltzer water or club soda.
RELATED: Is Sparkling Water Good for You?
Kombucha is a fermented beverage made along with water, tea, sugar, bacteria and yeast. It’s naturally packed with probiotics , which usually help restore the balance of friendly bacteria in your gut. When you drink kombucha , if you’re consuming healthful microbes that will support your digestion and overall gut health. “While kombucha is by no means a magical elixir, it’s still an excellent alternative to alcoholic beverages that may count towards your hydration needs, ” says Nicole Rodriguez, RDN . You’ll want to avoid kombucha products featuring artificial flavors and excessive added sugars; instead look for phrases want “naturally fermented” to end up being sure you’re getting kombucha that’s minimally processed.
“ Green tea will be a great choice for its vitality benefits and may even aid in blood sugar regulation plus metabolic health , ” says Davis. It also contains compounds like antioxidant catechins, a class of flavonoids which help protect the body from free radicals and play a role in slowing down the aging process.
If you are looking for an option to coffee , this might be your best bet. Green green tea contains a lower dose of caffeine than coffee and helps you avoid side effects want jitters or headaches, but can still keep your levels of energy stable.
Should you be always on-the-go, having a smoothie on hand can help keep you hydrated and nourished. These thick, creamy beverages can become made by blending together your own favorite fruits and veggies with healthy sources associated with protein plus fiber.
“When putting together the smoothie, think protein, fat, fiber and flavor, ” says Rodriguez. In addition to carbohydrates in the form of fruit or vegetables, muscle-building protein should serve as the base of your smoothie, whether it be yogurt, milk, cottage cheese or whey protein. Then add a plant-based source of fat plus fiber, like nut butter and chia seeds, plus a flavorful ingredient like cocoa powder to make a delicious, nutrient-dense smoothie.
Hibiscus tea is made through the leaves from the hibiscus flower with its bright pinkish, red color and tangy, yet refreshing flavor. Rich in antioxidants want vitamin C and bio-flavonoids, this teas can assist ward off disease and support immunity . In fact , consuming just one cup each day may lower blood pressure, according to one study .
To create, pick up some dried hibiscus flowers on your next grocery run, pour boiling water over the particular dried flowers and steep for five minutes. After that, strain, sweeten and enjoy. Always speak to your own doctor if you’re breastfeeding, pregnant or even taking medications before incorporating herbal teas into your diet.
Coconut drinking water is a popular hydration option that has the sweet nutty taste. Plus, it is packed with electrolytes like potassium, sodium and magnesium that will help to maintain liquid balance. “This is a great drink choice with regard to a post-workout boost, ” says Davis, who recommends choosing brands that are usually “100% coconut water” plus being mindful of added sugars and flavoring agents.
Sassos adds that if you don’t love the taste of coconut water on its own, try incorporating it into smoothies or mixed with sparkling water.
Low-fat and fat-free milk are both budget-friendly plus nutritionally complete beverages. In fact, milk is one of the particular best sources of calcium, which your body needs in order to support bone health. It’s also filled with key nutrients like B vitamins, phosphorus, potassium and vitamin K. “Low-fat plus fat-free dairy are each sources of 13 essential nutrients and provide a balance of proteins and carbs, ” states Rodriguez. If milk typically upsets your own stomach, keep an eye out in the dairy aisle for lactose-free versions associated with these hydrating superstars.
Apart from drinking this straight, you can make your own hot cacao with whole milk. Cocoa provides energy-boosting caffeine, increases “feel good” hormones and contains antioxidant-packed polyphenols. To make, add a spoon of cocoa powder to your favorite warm milk, sprinkle in cinnamon and sweetener of your choice to taste, stir plus enjoy!
Kefir is a fermented milk products drink along with a tart, creamy flavor and texture similar to a drinkable yogurt. It is richer in probiotics compared in order to many other fermented dairy products and is a source of key nutrients like vitamin D, calcium and magnesium, all of which support healthful bones plus a healthful heart. Sassos says that will given its probiotic-rich nature, kefir has been shown to assistance a healthy immune system as well as modulate the immune system to suppress viral bacterial infections .
Thanks to a protein content associated with ten grams per 1 cup, you will be on your way to feeling satiated after taking in kefir. If you have a lactose intolerance, this is the great milk alternative , since it’s lower in lactose. To enjoy kefir, pour a glass and drink upon its personal or use it as a base within your breakfast parfait. It also makes a great homemade salad dressing!
Advertisement – Continue Reading Below