Not drinking enough water can cause serious health issues. You could set yourself up for brain fog, digestive issues, headaches and skin issues — all side effects of dehydration. If you’re struggling to drink enough water because plain water is boring, try any (or all) of these refreshing ways to hydrate.
1. Citrus Water
Drop an assortment of colorful citrus slices (lemon, lime, grapefruit or blood orange) into a water bottle to sip on something beautiful and bright.
2. Melon Cucumber Water
Day spas have long been serving water with slices of cucumber as a soothing, post-treatment beverage. Add cucumber along with a few melon balls for a fresh twist on this classic spa favorite.
3. Minted Strawberry Water
Gently crush a few mint leaves and a couple of sliced strawberries for a cool and invigorating addition to a bottle of water.
4. Basil Watermelon Cooler
Add a few chunks of watermelon and 3–4 basil leaves to a pitcher of water for a hint of sweetness.
For a quick, low-sugar homemade drink, whip up some Switchel, the original sports drink. It’s an all-natural, 5-ingredient solution that can help prevent cramping while providing lots of minerals.
READ MORE > ARE SPORTS DRINKS HEALTHY?
6. Alow Vera Juice
If you have access to an aloe vera plant, scoop the gel from the inside of one leaf and add it to a glass of water. No plant? Buy aloe vera juice at health food stores. Drink it chilled for some deep hydration.
7. Cucumber Melon Crusher
Juice or blend a medium organic cucumber, 2 handfuls of baby kale and a cup of honeydew melon for a highly hydrating green juice or smoothie.
8. Summer Sipper
Whip up refreshing melon sa malamig, popular in the Philippines, by combining a cup of grated cantaloupe, 2 cups of water and a pinch of sweetener. Optional: add lime juice.
9. Super Pineapple Cooler
Add aloe vera juice or coconut water to a cup of frozen pineapple and blend until utterly smooth for a skin-happy, hydrating drink.
10. Mojito Mocktail
Create a mojito mocktail by muddling two lime wedges and 4–5 mint leaves at the bottom of a glass with a few ice cubes, then top with sparkling water for all the flavor and none of the buzz — or empty calories.
11. Old-Fashioned Lemonade
Lemonade hasn’t always been all that sweet — it was tart to keep it refreshing. Combine equal parts lemon juice and cider vinegar, dilute with about 4 times as much water and add as little sweetener as you can bear for more cooling power and fewer calories.
12. Green Machine
Juice two celery stalks, half of a cucumber and half a lime and add 1/2 cup coconut water for a tangy cooler. Enjoy the benefits of all the fiber and whirl it all in a blender for a refreshing smoothie.
13. Pineapple-Banana Smoothie
For a tropical-inspired smoothie, blend frozen banana chunks, a cup of pineapple and plenty of electrolyte-rich coconut water for a tropical-inspired drink. (Umbrella optional.)
14. Strawberry Watermelon Smoothie
Blend a cup of watermelon chunks, 3–4 frozen strawberries, a squeeze of lime, half a frozen banana and a liquid base of your choice (Think: coconut water, regular water or your favorite non-dairy nut milk) to make a naturally sweet and refreshing smoothie.
This chilled soup is eaten across Spain in the summer. For a super simple, low-cal version, whirl about a pound of tomatoes with half a cucumber, 1 tablespoon vinegar and salt and pepper to taste. You’ll stay hydrated and keep cool at the same time.
16. Homemade Fruit Pops
Fill a popsicle mold with chunks of your favorite fruits (kiwi, strawberry, blueberry, mango, pineapple, etc.) and then fill the rest of the mold with coconut water for a replenishing frozen treat.
17. Hydrating Produce
Don’t discount the ability to hydrate through food. The fresher the produce, the more it’s packed with water, which will hydrate and fill you up. Watermelon, kiwi, strawberries, cantaloupe and jicama all contain more than 90% water.
18. Kiwi Pops
Blend one ripe kiwi and 2 cups aloe vera juice. Pour into popsicle molds for a vitamin-C packed popsicle.
19. Refreshing Iceberg Salad
Iceberg lettuce may get a bad rap, but it’s actually very hydrating. Make a simple salad using iceberg lettuce topped with celery, cucumber and radishes for tons of hydrating potential. Add satiating power with some avocado.
20. Rehydration Packets
For an on-the-go solution, make like a competitive athlete and stock up on rehydration packets, they quickly provide small amounts of salts and sugars to help treat and prevent dehydration.
21. Watermelon Coconut Pop
Make the ultimate thirst-quencher by pureeing fresh watermelon and adding it to coconut water. Pour into a popsicle mold or ice cream maker to create your own hydrating sorbet.
An extra benefit of staying hydrated: You’ll find yourself craving fewer indulgent foods. We often interpret thirst as hunger. Always quench your thirst first.
(via MyFitnessPal Blog)