If you think that hydration is boring, then it’s time to think again because flavors come alive when you get creative!

 

When it comes to proper hydration, the best place to start is by considering the human body. Normally, even children understand that since a body is >80% water in composition, it’s super important to keep the water flowing in everyday. What children and most adults fail to realize is that hydration can come from many kinds of creative beverages and water isn’t the only one. Also, this blog focuses on beverages for hydration but please remember that we get hydration from fruits and vegetables every day, too.

Hydrating Beverage Characteristics:

• Water based
• Milk based
• Juice based
• Caffeine free
• Alcohol free
• Clever and fun to avoid boredom
• Adequate in daily amount to replace moisture losses from the body. For most healthy people, 8-12 cups, which is 64 – 96 fluid ounces, is an average goal for one day.

Hydrating Beverage Options:

• Water, plain or carbonated such as seltzer
• Water with a slice of cucumber, lime, orange, or some mashed watermelon or berries
• Water with fresh herbs such as parsley, basil, or mint
• Shaved ice or slushy ice flavored with 100% fruit juice concentrate such as orange, apple, or grape
• Healthy popsicle such as one you make at home from 100% fruit juice
• Tea without caffeine
• Coffee without caffeine
• Milk or milk alternative
• Juice
• Smoothie made with one or more of the above beverages
• Kombucha
• Beer or wine without alcohol

Here’s a recipe for Less Sugary Homemade Lemonade, a true favorite for kids of all ages.

Here’s an earlier blog called Tea is a Healthier Hot Beverage.

Refreshing Orange & Mint Spritzer Recipe – Makes 2 Servings

 Ingredients:

• 1 medium         Orange
• 10-12                 Mint leaves
• 1 teaspoon       Honey
• 1-1/2 cups        Orange seltzer water, unsweetened
• 1 cup                  Ice
• 2 sprigs             Mint, for garnish

1. Place cut up orange into a glass along with fresh mint leaves and ‘mash’ them together.
2. Add honey and stir.
3. Add flavored seltzer water and ice and stir.
4. Garnish with a sprig of mint.

Delicious Hydration in All Seasons

Keeping your body well hydrated is a goal to stay on top of. Day-by-day, choosing beverages such as the ones above will lead you to well being and fewer sick days in all seasons of the year. In summer, we tend to think that hydration is more essential than in fall, winter, and spring. Yet, feeling well and staying well requires proper hydration all the time. To get started with healthy nutrition, here’s a free ebook about Mediterranean Meals and Recipes that are truly delicious.

Which hydrating beverages appeal to you and why?