7 Effective Ways to Hydrate (That Go Beyond Drinking Water)

Staying hydrated throughout the day is essential for your overall health and well-being. Not only does water deliver oxygen throughout the body, but it also aids with digestion, lubricates joints, and helps regulate body temperature. While the benefits of drinking water are undeniable, it isn't the only way to meet your daily fluid intake. In fact, there are many other beverages and even foods you can consume to hydrate and nourish your body.

Seltzer Water

Despite the bubbles, seltzer water can be as hydrating as regular water. With that being said, the beverage can contribute to digestive upset and excess bloating due to its carbonation. "Some seltzer water may also contain added sugars so it’s important to read food labels and choose unsweetened beverages when possible," says Rahaf Al Bochi, RDN, LD owner of Olive Tree Nutrition LLC and spokesperson for the Academy of Nutrition and Dietetics.

Fruits and Vegetables

Beverages aren't the only way to hydrate your body—you can also do so through foods that have high water content. "Fruits and vegetables can contribute significantly to your daily hydration needs since they are made up primarily of water," says Mia Syn, MS, RDN, a registered dietician and author of Mostly Plant-Based. "Among the most water-rich produce are cucumbers, celery, and zucchini, which have a water content of about 95 percent, and watermelon and strawberries, which have a water content of about 90 percent."

Smoothies and Soups

Although fruits and vegetables are most hydrating when they're raw since they lose water content when cooked, you can reap their hydration benefits in other forms, too. "Smoothies and soups are great hydrating alternatives because not only do they contain fruits and vegetables, but they also have a water or milk liquid base," says Sherrie Shen, MS RDN CDN, a registered dietician and nutrition counselor.

Sports Drinks

Sports drinks often contain electrolytes such as sodium, potassium, and magnesium, which help replenish fluid status. "These are best used when hydration needs are difficult to meet or during times of excess fluid loss such as intense physical activity, hot weather, and during illness," says Sarah Olszewski, MS, RDN, CDN, a Registered Dietitian and nutrition advisor for Cure. "When choosing an electrolyte replacement drink, look for all-natural products without artificial ingredients or added sugars, such as Cure hydrating electrolyte mix." Keep in mind that many sports drinks are high in sugar, so it's best to drink water for everyday hydration needs or during less intense physical activities.

Coffee or Tea

Coffee and caffeinated tea can contribute to your daily fluid intake and help with hydration (but note that these beverages aren't a replacement for plain water). "Both coffee and teas—like green and black tea—are caffeinated beverages, and caffeine is a mild diuretic, meaning it can increase urine production, potentially leading to a slight increase in fluid loss," says Syn. "Herbal teas are caffeine-free and would be a better choice for hydration. Herbal teas include varieties such as chamomile, peppermint, or fruit-infused teas, which provide fluid without the diuretic effect of caffeine."

Milk

Milk can contribute to your daily hydration needs, but keep in mind that milk has varying water content depending on the type you're drinking. "As fat percentage decreases in milk, water content increases," says Shen. "Thus, non-fat and one percent milks have more water than whole milk." It's also important to note that milk contains other components, like protein, fats, and carbohydrates, so it shouldn't replace water entirely, says Syn.

Oatmeal

Believe it or not, oatmeal has hydrating properties. This is because as oats cook, they absorb the water or milk that they’re being cooked with, says Shen. "Similarly to milk, although oats do provide some hydration, water must still be consumed," she adds.