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There’s a high probability that you don’t drink as much water as you should each day. We all know that we should diligently be drinking our eight glasses a day, but there’s just one problem: Plain, flat water simply isn’t appealing to a lot of us, and may get boring after a while. Luckily, there are plenty of healthy beverage options that count toward our daily water intake, and drinking them won’t feel like quite as much of a chore to sip.
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Especially in the summer months, your body needs extra hydration to handle the heat and humidity of many warm weather climates. As you probably know by now, your body needs to stay hydrated to keep all your organs functioning, your body temperature regulated and to keep your mind running at peak performance. Dehydration is no joke — and can be a surefire way to disrupt your day-to-day life and leave you feeling drained.
“Dehydration is very common, and [it leads] to many symptoms, including fatigue, constipation and decreased concentration,” Dr. Nancy Rahnama, physician nutrition medical specialist and board-certified internist, tells SheKnows.
So how much are you really supposed to be drinking each day? Rahnama explains that recommended daily water intake varies depending on many factors, such as a person’s weight, environment, gut function, level of physical activity and medications they take. But as a general rule, she suggests starting off with 64 ounces (eight cups) of water per day. That’s a lot of water, but if you’re not the biggest fan of plain water, no worries.
f you don’t love flat water or you simply want some more variety in your Stanley cup when you hydrate, try drinking some of these non-water beverages. Eight ounces of each is equivalent to eight ounces of regular water and they’ll add a little flare to your hydration game.
A version of this story was published June 2018.
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Coffee
Image Credit: Getty Images Everyone loves an iced coffee to give their morning a jolt, especially when it’s hot out, but weren’t you under the impression that all caffeinated drinks are dehydrating? That’s not necessarily the case, according to the Mayo Clinic. Caffeine is technically a diuretic, meaning that it makes you pee more, but the fluid in coffee balances out the caffeine and can totally count toward your daily intake of water. Just don’t add much to the coffee other than milk or non-dairy milk so you’re not filling it with tons of sugar.
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Coconut Water
Image Credit: Getty Images/iStockphoto Coconut water is a refreshing natural substitute for water that is low in sugar. It has go-to electrolytes like sodium, potassium, and manganese, which are especially necessary on hot days when you’re sweating a lot and need to replenish electrolyte levels. (Fun fact: It is also a great Pedialyte alternative for hangovers and sick days!).
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Flavored Sparkling Water
Image Credit: Getty Images. If you’d normally reach for a soda to quench your thirst, we have a better (but still fizzy) option for you.
Suzanne Dixon, a registered dietitian with The Mesothelioma Center, tells SheKnows that she recommends squeezing lemon or lime into sparkling water.
Not only will this give you the flavor-plus-fizz combo you crave from soda, but it’s not full of sugar and empty calories and has the added bonus of some vitamin C from the citrus fruit.
There are also plenty of no-added-sugar flavored seltzer waters to choose from — or for the less adventurous, there’s always plain.
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Herbal Tea
Image Credit: Getty Images. Iced or hot herbal tea is another tasty, healthy way to get your daily water intake. Dixon tells SheKnows that her personal favorite is hibiscus tea. “I love the tangy, slightly sour flavor and it’s loaded with antioxidants and other healthy nutrients,” she says.
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Water With a Cinnamon Stick
Image Credit: Getty Images. Love cinnamon? Here’s a great way to enjoy the flavor and the hydration at the same time. Rahnama recommends adding a cinnamon stick to boiled water and then allowing it to cool. “[It] can make the water also more palatable and is a method to ensure adequate water intake in the Middle East, where temperatures are very high,” she explains.
Plus, it makes your house (or office) smell great.
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Green Tea
Image Credit: Getty Images. Dixon recommends green tea, either hot or over ice. As the summer months approach, iced green tea certainly sounds like a refreshing way to get our daily water intake.
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Fruit-Infused Water
Image Credit: Getty Images. If you’re not a fan of bubbles in your water but still want something a little different than plain tap water, try infusing the water with fruit and/or herbs. The combinations are endless, but here are a few of our favorites, including passion fruit, ginger and orange and strawberry-basil.
