Hydration goes beyond water. These foods and drinks are great for hydrating your body.

Water is the best way to hydrate, but many other options exist.

For optimal body function, it is vital to hydrate. We must keep our fluid levels high for our bodies to function normally. Hydration is crucial for our blood to carry oxygen and nutrients to our cells. Our kidneys also need to be hydrated to flush out waste. Well-hydrated bodies ensure joint mobility, lubrication and optimal digestion. They also help to maintain healthy skin. Fluids are also important for maintaining body temperature, which is vital in hot climates like ours. As even a small drop in water intake from sweat, urine and exercise can have serious consequences, it is important to replenish fluids.

Without water, the human body can live for three to four days. When symptoms such as headaches, lethargy and poor concentration, dryness of the mouth, or high-coloured urine are seen, you know that you need to hydrate.

Water is the best way to hydrate, but many other options exist.

How to Keep Your Body Hydrated

Fruit water

Fresh fruits such as orange slices, strawberry chunks, or lemon rings can increase your water bottle’s nutritional value by adding the fruit’s natural goodness. Hydrate more thoroughly with vitamins C, flavonoids and minerals like potassium.

Spice things up

Spices can be added to water to enhance its health benefits. Saunf helps digestion and prevents acidity. Zeera reduces flatulence, and Dhania seeds relieve hypothyroid symptoms. Ajwain aids with overall digestion.


Warm or cold soup made with fresh vegetables is a great way to increase your vegetable fibre intake and keep you hydrated. It can be eaten between meals and helps to control excess calories. It also provides essential minerals, vitamins, antioxidants, and other nutrients. Cold soups with tomato and cucumber are great.

Vegetable juices

The blended versions, especially, are hydrating and contain all the good stuff of the vegetable. Spinach juice contains antioxidants, Beta carotene, and Vitamin C, another powerful antioxidant. The carrots contain Biotin, vitamin A, and potassium. Beets have potassium, folate and manganese.


Choices like skimmed milk, chaas, and lassi – all add health. Although they are not calorie-free but can be added to your daily meals, these nutrients are vital. You can get protein, calcium, polyphenols and phosphorus from them. Fortified versions also contain Vitamin D.

Tea and coffee

They are great fluids if used in moderation. Both contain antioxidants. Green tea has been shown to improve our health. Both black and green teas are rich in Theaflavins and Catechins. Flavonoids found in coffee are strong antioxidants.

Traditional drinks made fresh.

You can hydrate well with Kanji, Bael sherbet and state. They are beneficial for gut health, which can lead to better immunity. These drinks are high in antioxidants and have cooling properties in the body. However, it is important to limit sugars.

Summer vegetables and fruits

They are rich in fluids. They are high in water and can add fluids to meals like tori, Ghiya, and Tinda. Watermelons and melons contain 90% water. These whole fruits and veggies are not “liquids” but provide water to the body.

Even though sodas, fruit juices, and energy drinks can be hydrating, they can also be laden with sugars. Sodas are high in calories and low in nutrients, making them a poor choice for hydrating. Commercially-prepared fruit juices also contain added sugar, which does not provide nutrition. Fresh fruit juice is the best choice.

It would help if you thought more than water this summer and throughout the year. The body needs 35 to 45 millilitres per kilogram daily. Make sure you hydrate well and choose healthy foods.