12 Fun Ways To Stay Hydrated That Are Better Than Water (Roundup & Giveaway)

+ AF Cocktail PDF

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Welcome to Real Summer!

Memorial Day and Summer Solstice are just the teasers, but July is when summer really gets going - Lake/Beach days, July 4th celebrations, vacations - all the super fun things. And when we’re doing all the super fun things, we’re typically drinking less water (avoiding bathroom stops on the road or the tiny plane toilets) drinking more alcohol, and changing climates and altitude.

We’ve all had summer fun hijacked by dehydration although many times we didn’t feel thirsty before we got to that point. Truthfully, water can be really boring and may not even do the trick.

So this week, I wanted to share my favorite ways to REALLY hydrate that don’t include bottle after bottle of plain water.

How to Become Dehydrated - It’s Not What You Think

The most obvious answers are you don’t drink enough water or you sweat. But truthfully, there are many sources of dehydration in the summer.

• Go to a Desert - The dry climate may not make you feel as thirsty as a hot, humid climate, so it’s easy to get dehydrated without even realizing until it’s too late.

• Go to the Mountains - Altitude causes you to breathe heavier. When we breathe, we’re breathing out evaporated water. In essence the same as sweating.

• Go to the beach - Hot, humid conditions make you sweat as much sitting as you might running in a drier climate.

• Drink Alcohol - Your body brings all the water from cells into the liver to help detox as fast as possible. This is why you have a hangover the next morning, too.

• Fly on a plane - The dry recycled air, dries out everything as evidenced by skin and lips. Similar to a desert climate, you want to drink water before you think you need it.

• Drink Caffeine - You don’t want to sleep your summer away, especially on vacation, but relying on caffeine to keep you going can make you super dehydrated especially if the source is energy drinks. Try to get enough sleep each night and use real food sources such as coffee, tea or even cacao for a little pick-me-up while on your summer adventures.

The Lemonade Test

The guidelines for drinking water range from a flat “half gallon a day” to “an ounce per pound” and everything in between. And for those that don’t like or just don’t drink water anyway, this is a moot point.

So, here’s the real test: What color is your pee?

It should be the color of watered down REAL freshly squeezed lemonade meaning, not the stuff that has color added to make you think it’s real. This Lavender Lemonade photo was about as close an example as I could find. Anything darker means you’re becoming dehydrated. But completely clear isn’t good either as it means you’re not absorbing the water into your cells which is entirely the point. See Truth About Electrolytes below.

The Truth About Electrolytes

Here’s the thing, you can drink two gallons of water a day and still not be hydrated. If your pee is completely clear, that means you’re not absorbing any at all and may eventually feel dehydration symptoms.

Conventional recommendations will tell you to avoid salt, but the truth is, you can’t ABSORB water without it as well as magnesium and potassium. These along with calcium and a few other minerals are the primary electrolytes and consumed in the right ratio, they escort water to every cell and help your entire body function well.

While it may be tempting to stock up on Gatorade or other premade electrolyte solutions, there are so many toxic chemicals, artificial colors and flavors, you’re doing way more harm than good.

Stay hydrated without Water or Gatorade

• Eat whole foods that contain a lot of water - they are naturally loaded with electrolytes. See Real Food below

• Alternate Alcohol Free (AF) with Regular - You don’t have to avoid alcohol; just try alternating a regular cocktail, beer or hard seltzer with an AF version. See my AF Cocktails PDF below.

• Carry electrolyte packs - Have a stash in your purse, backpack or tote bag ready to add to a water bottle and you’ve got the best form of hydration that tastes much better than regular H2O.

• Drink lower caffeinated drinks - Switch energy drinks for natural forms of caffeine like coffee, tea and cacao.

• Drink real food sources of electrolytes - See the list below.

Real Food Ways To Hydrate And Replace Electrolytes

Watermelon

Made up of 92% water, ice cold watermelon not only provides a great snack but also one of nature’s greatest forms of hydration. Sprinkle with a little pink Celtic sea salt or Real Salt to bump the natural sodium factor (see Electrolytes section below). Skip the watermelon juice. Without the fiber of the fruit itself, your body processes the sugar in the juice just like eating a whole pack of Skittles and causes a major sugar spike.

Cucumbers and Tomatoes

Like watermelon, most summer fruits (yes these are both fruits) are naturally high in water and these two are no different. Since we treat them like veggies, though they are a great way to get lots of water when we are looking for a more savory way to hydrate. Toss together with a big drizzle of olive oil, lemon juice or vinegar and a big sprinkle of sea salt and pepper. It's a light meal that won’t weigh you down and will give you energy from re-hydration. For options that highlight these foods with protein included, try my Greek Salad with Za’atar or my Mediterranean Summer Supper.

Whole Oranges

Similarly to watermelon, skip orange juice. Eat a whole orange and you still get the sweet hydration along with the fiber to slow down the sugar hit.

Natural Electrolyte Drinks

You don’t want to rely on sugary drinks to get electrolytes because this can fool your body into not being hungry when appropriate. Try these instead:

Coconut Water

Coconut water (from young coconuts, not to be confused with coconut milk from mature coconuts) is plentiful especially in tropical areas. It is so full of electrolytes that it is used in remote locations as an intravenous re-hydration fluid when illness has caused dehydration through diarrhea. Look for varieties that have no added sugar. Try pineapple coconut water for the best no-sugar-added sweet version if you don’t like the unique flavor the natural version offers. It can be an acquired taste.

Green Juice

This seems an obvious hydration choice, but in order to not get into high sugar territory, stick to veggie centric juices. Those with cucumbers and celery will have natural sodium which your body needs when you sweat a lot. Some good choices would be a typical green juice with kale or spinach. For juicing newbies, cucumber-green apple-ginger or tomato-lemon-cucumber-celery may be more palatable.

Electrolyte Packs

Many kids (and adults) may prefer something that has a little more tang to it that is similar to what they would get in a typical sports drink. These two brands come through for both flavor and convenience.

• Bub’s Naturals - Bub’s has always had my favorite collagen (another post.) But newer to the electrolyte scene, their “Hydrate or Die” is my newest obsession. It’s made with a coconut water base and uses Himalayan Pink Salt so the absolute best ingredients you will find. No sugar, but still slightly sweet with stevia. Lemon, Orange or Lime Flavors. Use code HHR.

• LMNT - with a wide range of flavors, LMNT is a fan favorite for sure. It does not have coconut water, but is naturally sweetened with stevia and most flavors are good. My favorite is Mango Chili followed closely by Citrus Salt. Between the rest of the fam, Raspberry, Orange, and all the Chocolate flavors have passed the test.

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BIG SUMMER GIVEAWAY

To celebrate Real Summer I’m doing two giveaways

• 3 packs of “Hydrate or Die” to one paid subscriber

• A 1-year subscription to

  Next Level Gluten Free
  for 3 paid subscribers courtesy of
  Rachel Ciordas
  my baking Sherpa and the brains behind this Substack.

To be eligible: Become a paid subscriber at button below + like this post + comment to tell us your favorite summer beverage.

Winners will be contacted via chat or email and announced in Wednesday’s recipe post.

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AF Drinks

Whether it’s an alternative to water for an in-betweener with your typical cocktail, or you’re sober (or sober curious), these are better alternatives than sugary sweet sodas or boring juice and seltzer.

• When You’re Out -

  • The easiest call drink that tastes like a cocktail is Topo Chico with a little grapefruit juice and bitters (if you are sober ask for a jalapeno or cucumber to be muddled in instead since bitters have a small amount of alcohol)

  • Ask if they have an AF cocktail menu (if they look confused ask for a mocktail list)

  • Ask if they have Alcohol free wine or beer

  • Kombucha - has a tiny bit of alcohol so steer clear if you’re 100% sober) but it also has probiotics so it does help your gut. Humm is my favorite brand since it has no added sugar.

• Homemade AF Cocktails - I have a whole collection of AF cocktail recipes using mostly everyday ingredients that taste like real adult cocktails. Here’s what you’ll find in the PDF below:

  • Spiced Sangria - Tastes so legit no one will ever know it’s not loaded.

  • Cranberry Lime Spritzer - Perfect for a pink party or shower. Think Cosmo but better.

  • Ghia Girl - My take on the “It Girl” cocktail. It’s super flavorful and complex so can be a very impressive happy hour or party drink. This is the only recipe in the PDF using a specialized product I love called Ghia. I’ve got the link to it plus a discount code below.

  • Mango Mimosa - 3 ingredients and tastes like a real Mimosa

  • Basil Balsamic Strawberry Smash - A classic smash with everyday ingredients that you can drink by the pitcher

  • Basic Components - Easy homemade syrups and flavoring agents to make complex and delicious AF cocktails using real food ingredients.

• Alcohol Free Spirits - Besides GHIA mentioned above there are a many options you can grab online and may find at bars as mixologists are recognizing the Dry/Sober trend. Websites typically have good starter recipes, but keep your eyes out for more AF mocktails on here and on

  Andrew Kooman
  . I will be guest posting on his website sharing exclusive recipes there, so subscribe to his as well.

  • GHIA is one of my favorite alcohol free “spirits”. I love that it’s made with all real food ingredients and no sweeteners of any kind other than fruit juice yet it has a bitter edge to it that is my go-to for cocktails. Drink it straight or make cocktails from the recipes on the website. If you love a sweeter, fruitier cocktail, there is now a berry flavor. They also have beautiful drinkware and even a better-for-you alternative to Nutella. Use code GETHHR for 15% off your order.

  • We Are Raising the Bar subscription box - This is the best way to try a different alcohol-free spirit and other homemade AF cocktail ingredients each month with rotating recipes. It makes a great gift for your sober friends and family or expecting girlfriends, sisters, nieces or daughters.

  • Ritual Alcohol Free Spirits - One of the most used brands by mixologists, this brand has several AF free versions of your favorites. The Aperitif variety when combined with plain seltzer tastes just like Campari and soda.

  • Lyre’s Alcohol Free Spirits and Prosecco - Yep! You read that right. It’s true and tastes way better than sparkling grape or apple juice (too sweet and tastes like kids drinks.) Besides Prosecco, Lyre’s has a broader range of flavors including a Highland Malt Whiskey that’s pretty close to the real thing.

  • Hopwater - If you like hoppy IPAs, you will love this. Again, it’s complex enough to make you know you’re drinking something more interesting than seltzer.

Better for You Caffeine (or Lower Caffeine)

Of course you can go with coffee or tea to avoid the chemical and sugar laden energy drinks, but here are a few alternatives:

• MudWtr - A mushroom alternative to coffee with a bent towards chai. Not a coffee substitute, just an alternative and with no jitters.

  • Original is my favorite and is black tea and cacao based so it has a little caffeine. I mix it with Bub’s collagen for a protein boost first thing in the morning.

  • Rest is Rooibos based and caffeine free.

  • Matcha is green tea based and a little caffeine

  • Turmeric is also Rooibos based and caffeine free and leans towards the Golden Milk trend from a few years back.

• Teecino - Blends of herbs, fruits and nuts roasted and ground to be brewed or steeped like fine coffees and teas. Dandelion Dark Roast is my favorite and tastes as close to coffee as possible.

  • If you want to try a few different kinds there are several samplers:

    • Dandelion Sampler - Includes Dark Roast

    • Mushroom Adaptogen Sampler - 6 different mushroom based blends

    • Mediterranean and Maya Blends - Includes Maca Chocolate, French Roast Dark and two flavors - Vanilla and Hazelnut

      

      Alcohol Free Cocktail PDF