10 Best Things to Add to Your Water to Stay Hydrated and Healthy

Many Americans do not drink enough water each day, which can lead to dehydration and other health problems, such as constipation and high blood pressure.

While it’s clear that maintaining adequate hydration is key to overall health, some people find it difficult to meet their daily water needs because they don’t like the taste of plain water.

Fortunately, many ingredients can be added to water to improve taste and health benefits.

Lemon slices and lemon juice are some of the most popular water additives, and for good reason. Not only do oranges add a sweet, citrusy flavor to water, which can increase your water intake, but they also provide several nutrients and beneficial plant compounds.

For example, lemons are a good source of vitamin C, which is important for immune function and has strong antioxidant effects. Just two tablespoons (tbsp) of lemon juice provides 13% of your daily needs for vitamin C.

Adding lemon slices or lemon juice to your water can help you maintain healthy levels of vitamin C, which can reduce the risk of many health conditions, including heart disease.

Try squeezing fresh lemon juice into your water and mixing lemon slices with other water ingredients, such as mint, for a refreshing way to increase your hydration.

Tart cherry juice has a sweet and slightly sweet taste for clear water consumption. Adding cherry juice to water may be a very smart choice for athletes and exercisers looking for an easy and delicious way to support muscle recovery.

Research suggests that drinking cherry juice can help muscle recovery and reduce delayed onset muscle soreness (DOMS), a type of common muscle injury that causes symptoms such as swelling, pain and stiffness. stiffness after exercise. Tart cherry juice contains anti-inflammatory compounds, including anthocyanins, which can help reduce muscle damage and DOMS.

Another study found that drinking cherry juice effectively reduced DOMS, reduced post-exercise inflammatory symptoms, and accelerated muscle recovery.

If you like ginger tea, ginger slices or ginger juice can become your new liquid drink. The warm, sweet flavor of ginger pairs well with other liquid ingredients such as lemon juice.

Ginger has antioxidant and anti-inflammatory properties, including shogaols, gingerols, and zingerone. These compounds fight inflammation by inhibiting certain inflammatory pathways and reducing proteins such as tumor necrosis factor α (TNF-α).

In addition to reducing inflammation, ginger compounds have pain-relieving and muscle-relaxing effects, and some research shows that ginger therapy can be an effective way to reduce period-related pain. Try adding ginger juice or ginger slices to your water or making ginger tea during your period to ease the pain.

Magnesium is a mineral needed for blood sugar control, muscle contraction, blood pressure control and many other important body functions. Magnesium supplements can help improve overall health and can be especially beneficial for those with hypertension (high blood pressure), hyperglycemia (high blood sugar), and other conditions. Many are healthy.

Magnesium supplements are available in many forms, including powdered products, some of which are flavored. Adding magnesium powder to your water can benefit your health in several ways, including lowering blood sugar and blood pressure and improving digestion.

Try adding magnesium powder to your water for an easy and effective way to boost your health.

Pomegranates and pomegranate juice contain many antioxidant and anti-inflammatory phytochemicals, such as. anthocyanins, ellagitannins, and organic acids. Studies show that regular consumption of pomegranate juice can help heart health by lowering blood pressure and can help cognitive function by reducing inflammation and boosting memory.

A 2019 study of 60 people with type 2 diabetes found that participants who drank 200 ml of pomegranate juice daily for six weeks had a significant reduction in blood pressure. their blood compared to the control group.

Add pomegranate juice to your water for a heart-healthy way to stay hydrated.

Electrolyte powders are food supplements that usually contain sodium, potassium, phosphorus, magnesium and chloride, minerals that are important for good health. Adding electrolyte powder to water can help improve hydration, especially for those who lose water and electrolytes through sweat, such as athletes and people who work in hot environments. Electrolyte powders can also help people who lose fluids due to diarrhea or vomiting.

Electrolyte powders come in many flavors, but it’s important to note that some contain a lot of added sugar. If you want to reduce your sugar intake, choose electrolyte powders sweetened with other natural sugars, such as monk fruit or stevia.

Mint leaves can add a refreshing taste and aroma to your water, which can be very helpful when you feel nauseous. Studies show that smelling mint can help reduce nausea and vomiting in some people, including pregnant women.

Try mixing mint leaves with ginger juice or chopped ginger in your water for additional anti-nausea benefits. Ginger is known to have anti-nausea effects and can add health benefits to your water.

Citrus fruits, such as oranges and grapefruit, are full of flavor and can help make your water more palatable. They are also high in health-promoting compounds such as polyphenols, such as naringin and ferulic acid. Increasing your intake of polyphenol-rich foods can support cell health, improve longevity, and reduce the risk of health conditions such as heart disease and neurodegenerative diseases.

Add a few slices of orange or grapefruit to your water or freeze orange or grapefruit juice in ice for a fun way to keep your water cool while adding a citrusy flavor.

Hibiscus tea has a sweet and savory flavor and can be enjoyed hot or cold. Infusing your water with loose-leaf hibiscus or hibiscus teabags can give your drink a ruby ​​red color while enhancing its health benefits.

Hibiscus tea contains a lot of anthocyanins, which have a strong antioxidant and anti-inflammatory effect on the body. Studies show that drinking hibiscus tea can lower blood pressure and reduce markers of inflammation such as C-reactive protein (CRP).

Try drinking cool hibiscus water on a hot day or relax with a cup of hot hibiscus tea at night.

Green tea is another type of tea that can greatly benefit your water. Like hibiscus tea, green tea can be enjoyed hot or cold and is delicious mixed with other watery ingredients, such as ginger and lemon.

Green tea is a powerful source of polyphenol antioxidants, including catechins such as epigallocatechin gallate (EGCG). EGCG has strong cellular protective and anti-inflammatory effects and is one of the most well-studied compounds in green tea. Due to its high levels of EGCG and other protective compounds, regular consumption of green tea can reduce the risk of health conditions such as heart disease, certain cancers, and even depression. .

Your hydration needs depend on factors such as your environment, work conditions, weight, and pregnancy and breastfeeding status. Some people, such as pregnant women, people who live or work in very hot areas, and people who are very active, need more water than the average person.

Although hydration needs vary, the Institute of Medicine (IOM) recommends that adult women and men consume 11.5 cups (2.7 liters) and 15 cups (3.7 liters) of water each day, respectively. successively.

Most people can maintain their hydration status by letting their thirst control their fluid consumption. You can also check your hydration status by the color of your urine. In general, your urine should be yellow and pale, like light grass. Dark colored urine can indicate dehydration.

In addition to drinking plenty of water throughout your day, there are several other ways to maintain proper hydration.

Choosing nutritious (high water) foods, such as fruits and vegetables, is an easy and nutritious way to meet part of your daily water needs.

Additionally, limiting foods and drinks that contribute to dehydration, such as foods high in salt and alcohol, can help you stay hydrated.

If you struggle to stay hydrated, adding certain ingredients, such as fruit, fruit juice and electrolyte powder, to your water can help increase your water intake.

Try some of the healthy water ingredients like lemon, ginger, or mint for an easy way to enhance the taste and health benefits of plain water.