7 Delicious Ways to Stay Hydrated

Though we all know our bodies need water to survive, it’s easy to forget just HOW important it is to our health to be well hydrated.

Did you know that water makes up more than half of our body weight?

Every cell, tissue, and organ needs water to function properly. Water is critical for maintaining the right body temperature, removing waste, lubricating joints, carrying nutrients and oxygen to the cells, moistening our tissues, and so much more. 

If any of those functions are lacking, your energy will tank and you will not be operating at full steam.

But how much should we be drinking?

Many health professionals recommend “8 glasses a day,” or half your body weight in water. However there is really no solid research backing up any of these theories. The best way to gauge if you are on the right track is to check your urine. If it’s clear, pale or straw-colored, you are doing a great job. If it’s darker than that, keep drinking!

Though we’ve run across some serious hydration geeks, truth be told most of our clients do not drink enough fluids for one of two reasons. Either they forget to drink, or they get bored with water and have no incentive to drink it (unless plagued by thirst). In the latter case, those who find water just plain boring often turn to flavored drinks which are often laden with sugar, sugar substitutes, artificial colors or flavors, and/or food dyes. Bah humbug!

If you are exercising intensely, it’s absolutely critical to be well hydrated. Though sports drinks are all the rage, water is all you need UNLESS you will be participating in an intense cardio activity that is longer than 90 minutes. Then it would be a good idea to hydrate with an electrolyte drink that will replace not only fluids, but also natural chemicals like sodium and potassium, which are lost through perspiration.

With that in mind, we compiled a list of 6 delicious options to keep water boredom at bay. 

Whether you are looking for a refreshing change from plain water to keep your basic hydration needs met, or are interested in a healthier alternative to commercial sports and energy drinks, there is something for everyone here. Those with an (E) next to them indicate they have some electrolytes and a small amount of natural sugar, and may be used as a gatorade-type replacement.

Infuse with fruits, veggies and/or herbs
To upgrade the flavor factor in plain water, simply add a variety of fruits and/or veggies such as lemons, limes, cucumber, mint, berries, etc. Pitchers with built in infusers, like this one, are inexpensive and easy to use, and keep the add-ins separate from the drinking water.

Infuse with essential oils
We LOVE LOVE LOVE our essential oils to add flavor and a nutrition boost to our water OR seltzer. Some top favorites are lemon, lime, tangerine, wild orange, and grapefruit. They are super pure and you only need 1-2 drops in your glass to liven up the taste. You can check out all the delicious options from our favorite essential oil source HERE. 

Guru Gatorade (E)
Ditch the sugar and artificial sweeteners and colors found in Gatorade and try this instead.

Coconut water (E)
Coconut water contains vitamins, minerals and electrolytes that perfectly replenish the body after long workout. They are also great as part of a smoothie base, along with water. But buyer beware – coconut water does have about 8 grams of sugar per cup (albeit natural but still contributes to your overall sugar intake). So drink it wisely and don’t overdo. Also, avoid brands made from concentrates or with added flavors and sugars, or ones that use high heat pasteurization. Instead, opt for unpasteurized raw coconut water OR brands that use the HPP method (high pressure processing). Some good choices include: Harmless Harvest, Juice Press, Exotic Superfoods, Unoco (wild coconut), or Suja.

Green smoothies (E)
When looking for a replenishment drink, green smoothies are a great go-to. Many fruits and veggies are packed with potassium and even small amounts of natural sodium, along with some carbs to keep your blood sugar up. When looking to smoothies as a fluid replacement and refresher drink, you can forgo the protein and healthy fats and focus on just the veggies and fruit, as in the example below. 

Try our Ginger Greens Smoothie recipe HERE.

Iced Tea
Most commercial ice teas are packed with sugars, or artificial sweeteners – blech. It’s super easy to make your own, and much less expensive. If you use tea bags, look for larger ones shaped like pyramids, which give the leaves more room to bloom. Loose teas are also fabulous when making homemade ice tea.

To make the perfect ice tea:
Start with 4 tea bags of your choice (combos are great, such as rooibos, ginger, green mint, or fruit infused like peach or berry). Fill a two-quart heavy glass pitcher or teapot to about a third with boiling water to make a strong infusion. After steeping for about 20 minutes, fill up the jug with cold water and stir. Add some citrus slices – like lemons or limes. If you are craving some natural sweetness, sliced oranges or clementines make a good addition. Fresh mint is also wonderful.

You can also brew your tea in a glass jar outside in the heat, otherwise known as “Sun Tea.” About 3 hours in the hot sun will produce good results. Then add in your goodies (fresh lemon juice, mint, orange slices, or even up to a tablespoon of honey for a pinch of sweetness).

We would be remiss if we didn’t mention that food itself can fill a hydration need. Some of the most “water-logged” fruits and veggies include watermelon, berries, cantaloupe, grapefruit, cucumbers, celery, zucchini, tomato, lettuce and cabbage. Here’s a fun summer salad with a high water content.

Try our Cucumber Citrus Salad HERE.

Happy hydrating!

Looking for more info on how to make simple, savvy changes to your diet? A great place to start is by following the guidelines in our PM Meal Mastery program. For less than the cost of a bag of groceries, you can have access to this amazing resource that provides a scientifically-backed nutrition plan for optimal health, energy, and confidence after menopause.

PM Meal Mastery is the nutritional program for post menopausal women who want to fuel their bodies, feel their best, and live an active, engaged life.

stephanie goodman and jane schwartz


Jane and Stephanie, creators of The Simply Nourished Solution™, are nutritionists who help women over 50 go from overweight, frustrated, and inflamed to lighter and healthier so they can be more active, feel good in their bodies, and live the second half of life with energy and confidence. Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.


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