Best Drinks to Stay Hydrated in Hot Weather

As temperatures soar, experts advise staying hydrated to avoid dehydration and heat exhaustion. But which drinks are best?

Sugary soft drinks and caffeinated coffee are among the worst choices for hydration. Alcohol is also a poor choice, as it negatively influences the mechanism that regulates water levels and increases urination, further contributing to dehydration.

1. Water

Aside from sunscreen, water is the most important thing to drink in a heat wave. Your body needs it to cool itself down by sweating and replacing the fluids lost. Without enough water, dehydration can cause serious health issues such as heat exhaustion and heat stroke.

Experts recommend you drink at least two liters of fluid per hour while in intense heat. It's also a good idea to check the color of your urine: a dark yellow or orange shade can be a sign that you need more water.

While many beverages are effective hydrators, avoid caffeine and alcohol as these can be dehydrating. Try adding cucumber slices or lemon juice to your water for a refreshing twist. You can also freeze fruits like raspberries and blueberries in ice cube trays for an easy way to add fruity flavor to your water.

1. Coconut water

Often called nature's Gatorade, coconut water is low in calories (45 to 60 per cup) and rich in electrolytes such as potassium, calcium, magnesium, phosphorus and Sodium. It also contains Vitamin C, protein, dietary fiber and antioxidants.

It can be a better option for rehydration than standard sports drinks if you're exercising in the heat because it has less sugar and more potassium (per 16 ounces) than a banana. But it should not replace your regular hydrating drink.

Be sure to choose unflavored varieties and avoid those with added sweeteners, as well as the "coconut cream" beverage that has more coconut meat than water. Also, be wary of coconut water with high levels of Sodium because it may cause an imbalance in your body's sodium-potassium levels.

1. Green tea

Green tea is a leafy drink made from the leaves of the Camellia sinensis plant. Unlike black and oolong teas, it isn’t fermented, which allows the leaves to retain high levels of antioxidants.

These compounds fight free radicals, which are damaging molecules that can change cells and cause disease. Research has found that people who drink more green tea have lower rates of heart disease and cancer.

Green tea is also a source of caffeine, which can provide a boost of energy and improve focus. But be mindful of how much you’re drinking: too much caffeine can give you the jitters and affect your sleep. An 8oz cup of brewed green tea contains 15-48mg of caffeine. Try a decaffeinated green tea if you’re sensitive to caffeine.

1. Basil seeds

Sabja seeds, commonly known as sweet basil or Falooda seeds (Falooda is a popular cold drink made with rose-flavored syrup, milk and sabja seeds) are packed with healthy fats and a good dose of fibre. These black seeds, a little bigger than chia, can absorb water to form a gel-like substance that helps slow down digestion and increase feelings of fullness.

Besides, sabja seeds contain omega 3 fatty acids that help fight depression, anxiety, improve vision and foetal development. They also contain vitamin E, which is a powerful antioxidant and boosts immune function.

A tablespoon of sabja seeds also provides 15% of your daily calcium intake and 10% of iron and magnesium, which is a great source for those who don’t consume dairy or meat.

1. Fruit juices

Fruits are hydrating and provide vitamin C as well as dietary fiber. They are also rich in potassium, which may help lower blood pressure.

Fruit juices are a good way to get in several servings of fruit if you struggle to reach your recommended daily amounts. Just make sure to choose 100% juice with no added sugar or ingredients, and limit your intake.

Drinking too much fruit juice or other fruit-flavoured drinks can increase your calorie intake. Fruit juices are also not as nutritious as whole fruits because they lack the fibre and other healthy plant compounds. For healthy options, try mixing 100% juice with water or making your own summer drinks such as a citrus grapefruit spritzer or refreshing mango and grapefruit punch.

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