What beverage is most effective for staying hydrated?

Summer is here and hydration becomes even more important in hot weather.  Each summer I blog on hydration and this topic is one of my most popular posts. 

From the list below, can you guess what beverage or food is best for hydration? 

•  Water?
•   Juice?
•  Cow’s milk?
•  Eating some watermelon?

Did you answer “water”?  Most people will answer “water” as being the best for hydration.  And most people would say drinking the 8 glasses of water a day is all one needs to do to stay hydrated.  But is water really the best beverage for hydration?  Are there other ways to stay hydrated like eating a slice of watermelon?  What about those electrolyte drinks?  Are these needed to stay hydrated?  What about kids?  Some kids are not the best about drinking water throughout the day.  What else can parents do to help keep their kids hydrated in hot weather?

What is the first sign that you need more fluids/water? 

Believe it or not the first sign that your body needs more water or fluids is thirst.  Thirst is your body telling you that you are becoming dehydrated.  Another sign is the color of your urine – the darker the color, the more dehydrated you are.  Here are some early warning signs that you are getting dehydrated:

•  Thirst
•  Thirst and then feeling lightheaded
•  Your mouth feels dry
•  You feel tired
•  Urine is darker

How much water/fluids do you need?

From my post, Is water the best for hydration? , I noted the Institute of Medicine recommends women consume about 91 ounces, about 11.3 cups of fluids each day and men should consume 125 ounces a day, about 15.6 cups.  But this is from FOOD and BEVERAGES so you don’t need to be guzzling this much plain water each day.  This fluid intake would include all fluids, coffee, tea, juice, milk, and foods high in water like watermelon.  In fact, about 20% of our “water” needs come from the foods we eat.

What beverages are best for hydration?

Ask someone what beverage would be best for hydration and most people would answer, “water”.  Nothing wrong with drinking water to hydrate.  And for most people, water is ideal for hydration.  Water has no sugar or other additives which makes it one of the healthier options.    

Are there beverages that are even better than water for hydration?  Yes, researchers have found other beverages that are actually even better for hydration.  Researchers in Britain studied how long different fluids stayed in your body and they came up with an Oral Rehydration Score.  (Read more at:  Is water the best for hydration? ) Four beverages were found more hydrating than water:  Pedialyte, fat-free (skim) cow’s milk, whole cow’s milk, and even 100% orange juice.  The researchers did not test plant-based milks like Almond Milk, but that would be an interesting study.  Apparently, the nutrients in beverages like cow’s milk and 100% juice help your body retain water.

Beverage	Oral rehydration score
Water	1.0
Pedialyte	1.5
Fat-Free (skim) Cow’s Milk	1.5
Whole Milk	1.5
Orange Juice	1.1

I am not surprised that real 100% juice is great for hydration, as I find a glass of real orange juice on ice is a most refreshing drink after a walk on a hot summer’s day.  100% juice is about 85% water which makes it a great choice for hydration.  Along with some water you get vitamins and antioxidants.  Be sure it is 100% juice and not a juice drink.  (See:  Are you drinking real juice or fake juice?) 

Another study, this one from St. Andrews University in Scotland, compared hydration of different beverages.  They found water is good at hydration, other beverages that contain some natural sugar, some fat or protein are even better choices for hydration.

Why is cow’s milk more hydrating than water?

How well a beverage hydrates is related to its nutrient composition.  For example, [cow’s] milk was found to be even more hydrating than plain water because it contains the sugar, lactose, some protein, and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period.  Additionally, milk has some sodium and sodium helps your body retain water. 

Why is Pedialyte hydrating?

Oral rehydration solutions like Pedialyte contain some sugar, and electrolytes like sodium and potassium.  The sugar and electrolytes help “promote water retention in the body”.  Electrolyte drinks can benefit athletes, runners, and other exercise enthusiasts.  These beverages can help fuel your body before a workout and replenish fluids, energy, and electrolytes lost during exercise.  A friend, who is a personal trainer, noted, “Electrolyte drinks are not meant to be casually consumed throughout the day as if they’re water… Water and a healthy diet are your best options for hydration unless you have been excessively sweating or exercising intensely for longer than an hour.” 

What about coffee? 

Many people think drinking coffee dehydrates you.  Interestingly, moderate consumption of caffeinated beverages like coffee can also contribute to hydration, contrary to the popular belief that coffee can cause dehydration.  Apparently, it depends on how much java you drink.  A regular coffee with about 80 milligrams of caffeine- roughly what you would find in 12 oz. of Folger’s house blend – would be pretty much as hydrating as water, according to the research at St. Andrews University.  But drinking 2-4 cups of coffee can lead to losing some excess fluid as the caffeine does have a short-term but mild diuretic effect.  This is especially true for someone who is not a regular coffee drinker.  Interesting that adding a tablespoon or two of milk to your coffee can help offset the diuretic effect of coffee.

What about tea? 

For hydration choose caffeine-free teas.  Drinking tea is about as hydrating as drinking plain water and the tea adds some antioxidants to your day. 

What foods are hydrating?

Many foods have a high-water content.  Medical News Today has an article, Hydrating foods:  The top 20 and their benefits.  Not only are some foods high in water content but the following foods have at least 85% water. 

•          Vegetables with a high-water content:  cucumbers, iceberg lettuce, celery, tomatoes, Romaine lettuce, zucchini, watermelon, spinach, kale, broccoli, carrots
• Fruit – strawberries, cantaloupe, honeydew melon, peaches, oranges, pineapple, apples.  Watermelon is a great choice as it is 92% water, what a great way to stay hydrated on a hot day.  And watermelon is low in calories – only 46 calories per cup. 
•  Milk – cow’s milk is a great source of water and more hydrating than plain water.

How can parents/caretakers keep kids hydrated in hot weather?

1.          Remind kids to drink some water – the “Y” I go to has kids bring in their own water bottles and they remind them to drink water throughout the day.
2. Foods – serve kids hydrating fruits and vegetables like those listed above.  Most kids love watermelon on a hot day.
3. Milk – serve some real cow’s milk at every meal as MyPlate recommends.  Real cow’s milk is great for hydration and great for many nutrients like calcium and vitamin D.
4. Juice – serve kids some 100% juice on ice – a very refreshing drink and if 100% orange juice, you get some vitamin C and other nutrients. Or dilute 100% juice with some sparkling water.
5. Popsicles – my daughter told me about some great tasting popsicles made from 100% juice.  Outshine Fruit Bars are made from real fruit and real juice, no high fructose corn syrup, no artificial colors and my daughter says they taste great.  Only 40 calories so anyone can enjoy this treat. 
6. Fruit Infused water – good for parents and kids.  Have kids help make the infused water and they will be more likely to drink it.  Check out these 23 infused water recipes.  Try the Summer Squeeze of strawberry, lemon and mint or the Sun-Kissed Apricot and Berries infused water.  For extra vitamin C, enjoy the Citrus Burst of orange and lime infused water.   

Feeling thirsty on a hot day?  Time to hydrate.  I always have some water with me at the gym, in the car, wherever I go.  At home, I like to stay hydrated with real 100% juice, real cow’s milk or fruit and vegetables as well as infused water.  I met an older couple at a doctor’s office waiting room.  They each had a water bottle with a number on it.  I asked what the number was for.  The wife said they number 8 water bottles for each of them every morning and they try to drink all 8 by evening.  Now this is couple who takes their hydration seriously.  One doesn’t have to number water bottles but staying hydrated is important to good health.

Conclusion:  This week ask 10 or so of your friends and relatives what beverage is best for hydration.  I bet the answer you get is “water”.  Ask them to guess again.   I think they will be surprised to learn water is good but 100% juice or cow’s milk is even better for hydration.  Do any of those you poll guess correctly?  Stay hydrated this summer and help your kids stay hydrated in the hot weather.

Sources:  signs, Is water the best for hydration? , Institute of Medicine , hydration, Researchers , Oral Rehydration Score ,   Is water the best for hydration?  , Are you drinking real juice or fake juice? , St. Andrews University ,  milk , solutions , drinks , caffeinated beverages , java , tea , Hydrating foods:  The top 20 and their benefits. , 92% water ,  calories , MyPlate , Outshine Fruit Bars , 23 infused water recipes , Summer Squeeze , Sun-Kissed Apricot and Berries , Citrus Burst  Images:  Blueberry orange infused water , Popsicles , Cow’s milk 

Blueberry Orange Infused Water

             ¼ cup fresh blueberries
             ½ orange, cut into thin slices

Instructions:

1. Fill a glass, bottle, mason jar, pitcher, or carafe with ice and fruit.  Fill to the top with water.
2. The water will start to take on flavor after about 15 minutes, but wait 30-60 minutes for best results.  Refill with more water until fruit flavor is gone.

Note:  Citrus fruits may turn the water bitter in about 4 hours.  However, I have used lemon wedges in my water over many hours and it still tasted good.