Tired of Plain Water? Try these 5 water alternatives to stay hydrated!
Why are we talking about water alternatives in March? While the warm weather has not yet hit this year, it is important to remember that staying hydrated is essential year round! During the summer, we often lose water through sweat (which is our bodies natural way of keeping us cool).
However, did you know that in the winter, we are more likely to experience cold diuresis? What is cold diuresis you may ask? Well, basically, it is the phenomenon where your body’s mean arterial pressure goes up when you are exposed to the cold.
As your blood pressure rises, your kidneys will sense that your blood pressure is rising, and will excrete fluid to help stabilize your blood pressure. That fluid fills your bladder, and you now have the urge to go to the bathroom! Cool right?
But wait, there’s more. We’re in the middle of a pandemic. Hydration helps our body work better and supports its’ many processes. One of these processes is our body’s ability to fight foreign invaders.
Will staying hydrated alone protect you from getting sick?
No, but it’s important during this time for us to take care of ourselves, including staying hydrated, staying away from crowds of people, and practicing good hygiene and hand washing.
Water and hydration is something that I talk a lot about with my clients, and I often hear that people either don’t like the taste of regular water, or they are just getting bored! So what can you do when you just need a little bit of a change from water? We’ve got water alternatives to hit the spot and help you reach your hydration goals.
Water alternatives to make regular water exciting:
Jazz up some seltzer water by pouring in some cranberry or pomegranate juice. We recommend going with brands that are 100% juice, and stick to ¼-½ cup juice per serving! Many brands have different options, so make sure the label says 100% juice, like this Welch’s grape juice*.
This would also make an excellent beverage to serve to friends and family at your next gathering. You can also just stick to plain seltzer as well!
Power Ice Cubes
This is particularly popular with my cancer patients. Blend up combinations of different fruits, vegetables and herbs to create natural flavoring for your water! Just freeze and add to water as desired. Some of our favorite combinations include:
Lemon Ginger= 1 peeled lemon + 1 TBSP honey + 1 in piece ginger + 1 ¼ cups H2O (water)
Strawberry Beet= ½ cup strawberries + ½ cup cooked beets + 1 ¼ cups H2O
Orange Turmeric= 1 whole peeled orange + 1 in piece fresh turmeric + 1 ¼ cups H2O
Cucumber Mint (pictured above) = 1 cup cucumber + ¼ cup fresh mint leaves + 1 ¼ cups H2O
This is one of my favorite hacks when I want to switch up my hydration routine. I brew a large pot of tea, and cool it down in the fridge! You can even jazz up the tea by adding in different fruits and herbs if you want to mix it up!
Remember, that caffeinated tea will act like a diuretic (they make you pee), so you want to minimize excessive amounts of caffeine, and try to incorporate more herbal teas.
Not your Regular Water
This is one of my favorite things to do when entertaining! People are always so impressed with the infused water, and it takes no time at all! Slice up whatever fruits and herbs you desire, add to water and voila!
The fruit and herbs flavor the water, and you can enjoy something unique without added sugar.
Want to have infused water on the go? There are great water bottle options that allow you to put fruit in a compartment and lets the fruit infuse the water throughout the day. Check this one out from Amazon! (Please note: this is an affiliate link)
Mocktails are another fun way to spruce up your beverage option. All the fun of a tasty cocktail, but without the alcohol.
Two of our favorites are fruity chia drinks and a vinegar-based shrub.
And here is an entire blog with more non-alcoholic drinks recipes.
More Healthy Water Alternatives to Swap out Soda and Increase Hydration
Another bonus hydration tip straight from Kaitlin’s Kitchen
Are you STILL struggling to meet your hydration goals because you are totally bored with water?
One of my favorite options is flavored sparkling water. My go-to is Spindrift sparkling water. Spindrift has a little bit more flavor thanks to a splash of fruit juice added (but is low in sugar if you’re concerned about your blood sugar).
Strawberry, pineapple, and half tea & half lemonade are my favorite flavors!
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What are your favorite ways of staying hydrated? Let us know in the comments below! If you would like to make an appointment with one of our dietitians click here or call 301-474-2499.
-Blog reviewed and updated by Rebecca Bitzer MS RD LD September 10, 2021
Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.