Staying properly hydrated is crucial for overall health and well-being. While water is an excellent way to meet daily fluid needs, it can get boring drinking plain water all the time. Luckily, many healthy and delicious alternatives to water can enhance hydration in tasty ways. This article explores nutritious drink options like infused waters, smoothies, juices, herbal teas, plant-based milks, sparkling waters, soups, and broths. Read on to discover Want Healthy Drinks Instead of Water!
The Importance of Staying Hydrated – Want Healthy Drinks Instead of Water
Water makes up around 60% of the human body, so maintaining adequate Want Healthy Drinks Instead of Water is vital for physiological processes. Dehydration can negatively impact physical and cognitive performance. Even mild dehydration of 1-2% water loss can cause fatigue, headaches, dizziness and impaired concentration. Drinking enough fluids counteracts these effects.
The Institute of Medicine recommends that men consume around 3 liters (13 cups) of total beverages per day and women consume 2.2 liters (9 cups) per day. This includes water, other drinks and moisture from foods. Increased physical activity, hot weather and health conditions can raise fluid needs.
While plain water is a great hydration source, some people find drinking only water to be boring or limiting. The good news is that variety exists when it comes to hydrating fluids. Enjoying other healthy, unsweetened drinks in moderation can liven up your hydration routine.
Want Healthy Drinks Instead of Water
Sipping on plain water constantly may not seem enticing. Other beverages can boost hydration with Want Healthy Drinks Instead of Water while also providing extra nutrients and more interesting flavors. Fruity-infused waters, smoothies packed with fruits/veggies, plant-based milk, brothy soups, etc. all hydrate the body as water does.
Additionally, these drinks supply antioxidants, vitamins, minerals, and dietary fiber. For instance, green tea delivers hydration along with polyphenols that have anti-inflammatory effects. Tart cherry juice contains hydrating water plus compounds that may ease muscle soreness. Drinking milk alternatives like unsweetened almond or oat milk gives fluids plus calcium, vitamin D, and other bone-helping nutrients.
Want Healthy Drinks Instead of Water helps meet fluid needs while also providing nutritional perks. Their flavors and variety make the hydration process more enjoyable! People who find plain water “boring” may be more inclined to drink sufficiently if they incorporate other unsweetened options. For those trying to cut back on sugary sodas or fruit drinks, flavored waters, herbal teas and more are healthier substitutions.
Infusing Water with Fruits, Herbs, and Spices
One easy way to jazz up water is by infusing it with fruits, herbs, and spices. This adds tantalizing flavors to water for free! Almost any produce combination works beautifully. For fruits, popular choices are berries, citrus fruits, melons, and stone fruits. Herbs and spices like mint, cucumber, basil, cinnamon, and ginger also infuse nicely.
To make infused water, combine sliced produce and water in a pitcher. Allow it to sit for a few hours so the water absorbs flavors. Tap or filtered water works. For stronger infusion, muddle ingredients or use slightly hot water. Infused water can be enjoyed immediately over ice or stored chilled in the fridge for 2-3 days. Ideal produce-to-water ratios are around 4 cups of fruit/herbs per 4-6 cups of water.
Want Healthy Drinks Instead of Water recipes to try:
- Lemon, Lime and Orange – Bright, citrusy flavors
- Cucumber Mint – Cooling, refreshing, minty
- Peach, Mango, and Basil – Sweet and savory
- Strawberry Rose – Floral notes with strawberry
- Pineapple Jalapeño – Sweet heat and tang
Blending Nutritious Smoothies and Juices
Smoothies and juices are excellent hydrating choices that blend water-rich fruits and veggies into drinkable form. They provide filling fiber, abundant vitamins/minerals, antioxidants, and anti-inflammatory benefits. However, watch added sugars in store-bought varieties.
Making smoothies and juices at home lets you control ingredients. Smoothies retain all pulp and fiber. For juices, minimizing pulp removal increases fiber and nutrients. Here are nutritious, hydrating recipe ideas:
Green Smoothie – Blend spinach, mango, banana, flaxseed, milk alternative, ice
Beet and Berry Juice – Juice beets, blueberries, carrots and ginger
Tropical Fruit Smoothie – Blend pineapple, banana, mango and spinach
Carrot Apple Juice – Juice carrots, apples, lemon and ginger
Aim for primarily vegetables and fruits, minimal added sweeteners, and plant-based milk or yogurt for a smoothie base.
Sipping on Soothing Herbal Teas – Want Healthy Drinks Instead of Water
Herbal teas supply soothing hydration along with anti-inflammatory, anti-nausea, and anxiolytic properties depending on the herbs used. Many are naturally caffeine-free. Brands like Celestial Seasonings, Yogi, and Traditional Medicinals offer delicious herbal tea blends. To brew, steep teas for 3-5 minutes in hot (not boiling) water.
Here are some calming herbal teas to sip on:
Chamomile – Floral, apple-like flavor. Aids sleep and digestion.
Peppermint – Invigorating minty taste. Eases headaches and nausea.
Lavender – Floral and earthy. Relieves anxiety and insomnia.
Ginger – Spicy and warming. Settles upset stomach.
Rooibos – Naturally sweet, nutty flavor. Contains antioxidants.
Add lemon, honey or milk/milk alternatives to enhance taste. Slowly sipping herbal teas is a relaxing hydration break.
Plant-Based Milk Alternatives – Want Healthy Drinks Instead of Water
Plant-based milk alternatives like almond, oat, soy, coconut, and hemp supply hydration along with nutrition. They are great options for vegans/vegetarians or those avoiding dairy. Most brands provide added vitamins and minerals like calcium, vitamin D, and B12. Flavors range from sweetened to unsweetened.
Nutritionally, soy milk is closest to cow’s milk, while almond and oat milk are lower in protein. Coconut milk is an oilier option that works better for cooking versus drinking. Make sure to choose unsweetened varieties and check for any added thickeners like carrageenan.
Want Healthy Drinks Instead of Water and Interested in making plant-based milks at home? It’s easy to DIY. Here’s a simple recipe for almond milk:
Ingredients
- 1 cup raw almonds
- 4 cups filtered water
- Pinch of sea salt
- Optional: vanilla, dates or honey to sweeten
Instructions
- Soak almonds 8+ hours then drain and rinse
- Blend almonds with water, salt and any sweeteners
- Strain mixture through cheesecloth or nut milk bag
- Refrigerate up to one week
Creating Flavored Sparkling Waters – Want Healthy Drinks Instead of Water
Plain or flavored sparkling waters hydrate with the carbonation you crave, without the sugars and calories of sodas. Simply adding fruits, herbs, and spices lets you DIY creative combinations. For example:
- Lime, strawberry, and basil sparkling water
- Grapefruit and rosemary sparkling water
- Peach and ginger sparkling water
Just add sliced fruits, herbs, and spices to chilled sparkling water. Let it infuse for 10+ minutes for full flavor. Sparkling ice teas, lemonades, and juices are also healthier than heavily sweetened sodas. For a treat, mix sparkling water with a splash of 100% fruit juice.
Also Read: EVERYTHING YOU NEED TO KNOW ABOUT TIMESHEALTHMAG.COM
Hydrating with Nutrient-Dense Soups and Broths
On cold days, warming up with soups and broths nourishes the body and supplies hydration. The water content comes from broths and juicy vegetables and beans. Studies show that drinking soup preliminarily to a meal can curb overall calorie intake.
Homemade soups with minimal added sodium are best. Try these recipes:
- Vegetable soup – Tomato broth base with carrots, beans, spinach, pasta
- Chicken noodle soup – Shredded chicken, carrots, celery, noodles
- Lentil soup – Lentils, carrots, onions, tomato broth
Sip bone broths too – they contain collagen and amino acids. Choose organic stocks for homemade soups and broths whenever possible.
Quench Thirst with Want Healthy Drinks Instead of Water
While water should make up the bulk of daily fluid intake, incorporating other unsweetened and nutritious beverages can add flavor and nutrition. Infused waters, smoothies, juices, herbal teas, plant-based kinds of milk, and more all contribute to safe hydration along with health benefits.
Remember to enjoy healthy drink alternatives in moderation as part of a balanced diet. Using whole fruits, herbs, and spices lets you control added sugars. Hydrating shouldn’t have to mean just drinking glass after glass of plain water. With so many options for drink variety, proper hydration can also be delicious and fun!
Creating a Hydration Plan on Want Healthy Drinks Instead of Water
Now that we’ve covered various healthy and delicious alternatives to water, how do we put this into practice? Creating a daily hydration plan can help ensure you are drinking enough fluids from a variety of sources.
Calculate Your Fluid Needs
As a starting point, use the Institute of Medicine recommendations of 3 liters (13 cups) per day for men and 2.2 liters (9 cups) per day for women. Adjust this based on your activity level, climate, and other factors. If you exercise heavily, live in a hot climate or are ill, your needs likely increase.
Map Out Your Fluid Sources
Once you have a daily fluid target, map out how to reach this through different beverages. Water should comprise at least half your intake. Then allot portions to other drinks you enjoy like coffee, tea, milk, juices, etc. Having an outline helps visualize your hydration plan.
Here’s an example 2 liter per day plan:
- 1 liter (4 cups) water
- 2 cups herbal tea
- 2 cups almond milk
- 1 cup 100% fruit juice
- 1 cup sparkling water with lemon
Time Your Beverages
Hydration is most effective when spread throughout the day rather than chugging fluids all at once. Goal times to drink are first thing in the morning, mid-morning, with each meal, mid-afternoon, and before bed. Carry a water bottle as a visual cue.
Listen to Your Thirst Cues
Thirst is your body’s signal that it needs fluids. Pay attention to these cues and drink when thirsty rather than forcing intake. Urine color is another hydration indicator – light yellow signals adequacy.
Choose Proper Container Sizes
Drinking from smaller containers encourages more steady sipping versus guzzling from large bottles which leads to forgetting to drink. Carry a 20 oz. water bottle and fill coffee mugs, teacups etc. with modest portions.
10 Tips on Want Healthy Drinks Instead of Water
Follow these simple tips on Want Healthy Drinks Instead of Water:
- Infuse your water – Flavor plain water with fruits, herbs, and spices for taste.
- Set hydration reminders – Use apps or smart water bottles with alerts to remember to drink.
- Carry a water bottle – Having water on hand makes sipping easy.
- Start and end your day with a full glass of fluid.
- Eat your fluids – Soups and foods with high water content aid hydration.
- Opt for unsweetened drinks – Avoid sugary sodas and juices.
- Know the signs of dehydration – Thirst, headache, fatigue, dizziness.
- Don’t wait until you’re thirsty – Mild thirst indicates existing dehydration.
- Monitor urine color – Light yellow signals proper hydration.
- Weigh yourself before and after exercise – Replace fluids equal to weight lost.
Potential Drawbacks of Hydration Alternatives
While healthy drink alternatives can benefit hydration, some drawbacks exist:
- Higher calorie smoothies and juices have more calories per ounce compared to water.
- Frequent bathroom trips from increased fluid intake.
- Potential additives in store-bought drinks like added sugars.
- Caffeine in drinks like coffee and tea has diuretic effects.
- Cost – Some alternatives like juices may be pricier than tap water.
- Dental erosion – Acidic drinks like citrus juices could damage tooth enamel over time.
Moderating intake of higher calorie and acidic options, properly storing opened drinks and checking labels for additives can help minimize these downsides.
Healthy Hydration for Kids
Ensuring kids drink enough fluids daily is also vital since their bodies have high water needs but lower fluid reserves compared to adults. However, some common drinks may not suit children’s needs:
- Sugary sodas and fruit punch – These supply excess sugar and calories leading to obesity. Beware of “sugar-free” drinks too that may contain artificial sweeteners.
- Coffee and tea – Caffeine is unsuitable for kids.
- Sports and energy drinks – Designed for adults and contain unnecessary supplements.
The best approach is offering water consistently throughout the day. Here are kid-friendly tips:
- Infuse water with sliced fruit.
- Freeze water in fun shaped molds like stars or dinosaurs.
- Allow a small amount of 100% fruit juice diluted with water.
- Blend up fruit smoothies or shakes.
- Serve soups warm or chilled as gazpacho in summer.
Promote hydration as a family activity like infusing a pitcher to share at dinner. Provide water bottles decorated according to their interests. Making hydration fun and tasty helps kids develop lifelong healthy drinking habits.
Achieving Optimal Hydration
Hydration matters for health. While water is essential, exploring delicious options like herbal teas, smoothies and infused waters makes meeting daily fluid needs more enjoyable. Pay attention to thirst cues, plan out a beverage schedule and opt for unsweetened varieties within recommended calorie limits. With so many alternatives, proper hydration can be flavorful and fun. Drink up!
Hydration Habits by Country
Hydration looks different around the world based on climate, culture, access to safe drinking water and local beverage preferences. Examining global hydration habits provides interesting insights.
Asia
In hot and humid southeast Asia, light teas and soups are popular thirst-quenchers. Green tea is widely consumed in China and Japan for its mild stimulant properties and antioxidants. Chilled Chrysanthemum tea is a refreshing summer drink in China. In Thailand and Vietnam, strong brewed black teas taken with sweetened condensed milk provide hydration along with a caffeine kick to counter the heat.
Europe
Across much of Europe, mineral water is the go-to drink. Consumption per person is around 160 liters annually in countries like Italy and France. Europeans often drink sparking versus still water. Coffee culture is also strong in the region. Espresso and café beverages like cappuccinos are sipped frequently throughout the day in Mediterranean countries.
Africa
While safe drinking water access is still a major issue in many African nations, traditional hydrating drinks incorporate locally available ingredients. In West Africa, hibiscus tea called bissap is enjoyed for its tart, cranberry-like flavor. South Africa has rooibos tea, made from the leaves of the native rooibos shrub. It has an earthy, reddish tone.
South America
The tropical climate of South American countries lends itself to thirst-quenching fruits. Beverages like lulos and maracuja juice made from Colombia’s native fruits help offset the heat and humidity. Yerba mate, a tea sipped from a gourd and metal straw, provides caffeine and antioxidants to energize drinkers across Argentina, Uruguay, and Paraguay.
United States
Americans consume more soft drinks per capita than other nations – over 45 gallons yearly. However, growing health consciousness is shifting habits. Bottled water now edges out soda as the favored drink. Still, tap water quality varies regionally in the U.S., making filtered water a safer choice for regular hydration. Caffeinated drinks like coffee, tea and energy drinks also supply fluids for many Americans throughout the day.
Health Effects of Dehydration
Maintaining proper hydration is not just beneficial – dehydration can negatively impact both physical and mental health in multiple ways. Understanding these effects emphasizes the importance of drinking adequate fluids.
Physical Effects
Dehydration causes physical symptoms because water is necessary for biological functions. Even modest dehydration of around 2% can lead to:
- Fatigue and lethargy
- Dry mouth, eyes and skin
- Dizziness
- Muscle cramps
- Constipation
- Increased headache risk
- Impaired exercise capacity and thermoregulation
Severe dehydration requires urgent medical treatment to replenish lost fluids and electrolytes.
Mental Effects
Research shows dehydration can impair important aspects of cognitive function, including:
- Memory and information processing
- Attention span
- Reaction times
- Ability to concentrate
- Hand-eye coordination
- Decision making abilities
- Alertness and mood
These effects seem most pronounced at 1-2% dehydration levels. Kids are especially susceptible to dehydration’s learning impacts.
Vulnerable Groups
Certain populations are at higher risk of dehydration and its effects:
- Infants and children
- Older adults
- Those living in hot climates with physical labor jobs
- Endurance athletes and people who exercise vigorously
- People with chronic illnesses like diabetes or kidney disease
Making hydration a health priority for yourself and vulnerable loved ones can prevent the consequences of insufficient fluids.
Signs of Adequate Hydration on Want Healthy Drinks Instead of Water
How can you know if you are properly hydrated on a day-to-day basis? Look for these general signs:
Clear or Light Yellow Urine
Well-hydrated urine is pale yellow or nearly colorless. Dark yellow urine signals concentration from inadequate fluids. However, some vitamins and medications can also deepen color.
Regular Urination
Expect to urinate about 6-7 times daily and pass a moderate volume each time if hydrated properly. Infrequent, scant or difficult urination could mean dehydration is an issue.
Moisture in Mouth and Eyes
Saliva helps lubricate and cleanse the mouth. Dehydration dries up saliva, leaving the mouth feeling sticky. Eyes require adequate fluid to remain moist and comfortably lubricated.
Good Skin Turgor
“Skin turgor” refers to skin’s elasticity and ability to snap back when pinched or pulled. With plentiful fluids, it should immediately spring back versus tenting slowly.
Absence of Thirst
Thirst is the body’s signal that it requires more fluids. If you are not feeling thirsty throughout the day, it typically means you are meeting hydration needs.
Normal Blood Pressure
Dehydration and electrolyte imbalance can cause low blood pressure, resulting in dizziness upon standing. Normal readings signify stable hydration.
Pay attention to these markers day-to-day rather than waiting until extreme thirst. Addressing hydration proactively helps maintain health and well-being.
Tips for Hydration During Exercise
Physical activity creates fluid needs above baseline levels. Maintaining hydration during exercise is crucial to performance and safety. Here are helpful tips:
Know Sweat Rate
Sweating is the body’s cooling mechanism during exercise. However, excessive sweating can lead to fluid deficits if not replaced. Weigh yourself before and after workouts to gauge sweat losses and personalize your hydration plan.
Drink Before, During and After
Drink 16-20oz of fluid 2-3 hours prior to exercise as a headstart on hydration. During the activity, sip 4-8oz of water every 15-30 minutes to offset sweat losses. After exercise, replace any remaining fluid deficits and electrolytes lost through sweat.
Choose Proper Beverages
Water is an ideal choice for most workouts under one hour. For prolonged endurance sports, higher carbohydrate sports drinks can provide fuel and electrolyte replacement. Limit high-sugar blended juices or sodas which may cause GI distress.
Avoid Alcohol
Consuming alcohol before or after exercise counteracts hydration. Alcohol acts as a diuretic, increasing water loss through urine output. Save the beers until after you properly rehydrate post-workout.
Monitor Color and Volume
Check that your urine is clear to light yellow and you’re urinating normal volumes during exercise days. Dark urine, scant output or concentrated odor signals underhydration.
Be Mindful in Heat/Humidity
Hot and humid conditions increase sweat rates and hydration needs. Avoid midday workouts at peak temps. Take frequent breaks to rehydrate in shade. Wear light, breathable fabrics to encourage evaporative cooling.
Replace Electrolytes
Sodium, potassium, magnesium and calcium are lost via sweat. Ensure you replenish these important electrolytes in addition to fluids. Foods like bananas, yogurt, nuts and seeds help restore levels.
Weigh-In
Use a scale to check your pre and post-exercise weight periodically. Every 1 lb lost through sweat equates to 16oz of fluid that needs replenishing.
Proper before, during, and after workout hydration improves performance, prevents overheating, and speeds recovery. Don’t let dehydration derail your fitness goals.
Common Hydration Myths and Facts About Want Healthy Drinks Instead of Water
Confusion exists regarding recommendations for adequate hydration. Let’s separate hydration fact from fiction:
Myth: You should drink 8 glasses of water per day
Fact: Your needs are based on body size, climate and activity level. General intake targets are 2-3 liters daily from beverages and food.
Myth: Thirst means you are already dehydrated
Fact: Thirst kicks in right when the body needs more fluids, not after dehydration sets in. It’s a helpful early signal to drink up.
Myth: Dehydration only affects athletes
Fact: Anyone can become dehydrated from insufficient intake. Vulnerable groups include kids and elderly.
Myth: Coffee and tea don’t count towards hydration
Fact: Despite caffeine, these beverages supply adequate hydration for most people. Monitor effects individually.
Myth: You can drink too much water
Fact: Healthy kidneys efficiently excrete excess water. But certain conditions like heart failure may require limits.
Myth: If your urine is clear, you are overhydrated
Fact: Clear urine simply means you are well-hydrated, not overhydrated. Dark yellow urine indicates dehydration.
Myth: You only need extra hydration in hot weather
Fact: Hydration is vital year-round, even in cool climates. Don’t neglect water intake in winter.
Myth: Sports drinks are only for athletes
Fact: The added carbohydrates and electrolytes may benefit anyone doing prolonged physical activity.
Myth: Fruits and vegetables don’t contribute to hydration
Fact: Their high water content adds up to daily fluid needs. About 20% of intake comes from food.
Stay hydrated by drinking when thirsty, choosing primarily unsweetened beverages, and monitoring urine color. Hydrating is important year-round for everyone.
The Importance of Want Healthy Drinks Instead of Water
Want Healthy Drinks Instead of Water is a vital component of overall health and well-being. Water makes up over half the human body, and even mild dehydration can cause fatigue, headaches, decreased cognitive function, and impaired physical performance. While plain water should provide the bulk of daily fluid needs, exploring delicious and nutritious alternatives like fruit-infused waters, smoothies, herbal teas, broths, and milk substitutes can enhance hydration.
When creating a hydration plan for Want Healthy Drinks Instead of Water, calculate your personalized fluid requirements based on body size, climate, and physical activity levels. Aim to spread out intake throughout the day by drinking with meals, sipping water routinely, and setting reminders. Pay attention to thirst as your body’s signal to drink up. Signs of healthy hydration include clear urine, moist eyes, and mouth, good skin elasticity, and normal blood pressure.
Remember that hydration is not just for athletes – it is essential for everyone daily on Want Healthy Drinks Instead of Water. Certain groups like children and the elderly may be at higher risk for dehydration. Avoid overhydration by drinking when thirsty rather than forcing excess fluids. Proper hydration supports energy, concentration, digestion, circulation, and overall wellness. With so many tasty alternatives to plain water, meeting your fluid needs can be creative and enjoyable!
