Wellness Wednesday: Rethink Your Drink 2.0

Stay hydrated and feel your best without getting bored.

Getting healthy is a challenge. It takes focus on eating well, exercising and improving sleep. But have you ever stopped to consider how the drinks you are consuming are helping (or hurting) your body? It might be time to Rethink Your Drink.

Hydration Basics

Consuming water helps to regulate body temperature, lubricate and cushion joints, protect your spinal cord and other sensitive tissues and move waste through our bodies. On the other hand, drinks full of sugar and artificial ingredients can cause weight gain and lead to obesity, type 2 diabetes and heart disease. So how do we know which drinks will keep us feeling our best? Here are five tips.

1. Learn to Read the Label

Understanding how to read a Nutrition Facts Label can help you be a better drink detective, spotting added sugars or unnecessary ingredients. Check out a full guide to nutrition labels and become a label connoisseur here.

2. Prioritize Plain Water – OR Infuse Your Water

Water is still king of hydration. It is the simplest and most natural way to stay hydrated. Other bonuses: it is calorie free, readily available everywhere and is essential for the human body’s functions. If health is a priority, getting enough water should be a cornerstone of your approach.

Aim for half your body weight in ounces per day. If that seems too lofty, try starting at 64oz of water per day or gradually working your way up towards your personal goal.

Water can be a bit of a Plain Jane. But it does not have to be! Try infusing your water with natural flavors. You can add slices of lemon, lime, berries or even herbs like mint or basil to help make your drink more enjoyable without adding any unnecessary calories or sugars.

Bonus Tip: Do you have kids that love fruit but struggle with water intake? Try infusing their water with their favorite fruits! Have them help you with the prep, cutting up the fruit and mixing the infusion — getting them involved is a fantastic way to up their excitement about this new way of drinking water!

3. Opt for Electrolyte-Rich Drinks

Our bodies are a complex yet balanced system of fluids and electrolytes. To feel and perform our best, especially during exercise or elevated temperatures, it is important that we replenish the minerals we lose through sweat and daily living.

Electrolytes, such as sodium and potassium, do not naturally occur in plain water, so we must be mindful and incorporate them ourselves. Drinks like coconut water and sports drinks can help replenish lost electrolytes. However, be cautious with sports drinks. Many of them have high sugar content. Choose low-sugar or sugar-free options when possible. A few of my favorite low-sugar or no sugar electrolyte mixes include LMNT and Relyte.

4. Be Mindful of Caffeine and Alcohol

Both caffeine and alcohol are diuretics. This means they cause your body to lose more water than they provide. While moderate consumption of coffee, caffeinated tea and alcohol can be a part of a healthy, balanced diet, be sure to balance these with more hydrating drinks. Herbal teas like chamomile and peppermint are popular caffeine-free options!

5. Consume Plenty of Fruits and Vegetables

Many fruits and vegetables have significant water content — some are over 90% water! which can help you boost your hydration. Here are veggies and fruits that can boost your hydration:

• Cucumbers
• Lettuce
• Zucchini
• Watermelon
• Strawberries
• Cantaloupe
• And many more

Additionally, fruits and vegetables are high in electrolytes and fiber which can help maintain fluid balance in the body. So, if you find yourself struggling to drink water — try opting for some fruits or vegetables. But do note, fruits and vegetables should not replace water or fluid intake.

Choosing the right drink to stay hydrated involves a combination of prioritizing water, selecting beverages that replenish electrolytes and avoiding those that may contribute to dehydration. Hopefully, these tips can help you stay hydrated and feel your best. So, grab your favorite cup, add a straw or fruit and get sipping! If you have any questions, don’t hesitate to reach out.