![\"10](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/07\/10050039\/10-Ways-to-Stay-Hydrated-That-Arent-Water.jpg\" "\\"10")
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When it comes to a sweaty workout, we love a water break reward as much as the next fitness fiend. But as the mercury rises, it\u2019s more important than ever to focus on our fluids all day long. After all, water is the most essential nutrient our system needs.<\/p>\n
\u201cOur bodies are made up of more than half water and we use it for pretty much every bodily function \u2014 from regulating body temperature to removing waste to lubricating joints to carrying oxygen to the cells.\u201d says Rachel Berman<\/a>, a registered dietician and senior director of content at Verywell<\/a>. \u201cThat\u2019s why you feel so fatigued, dizzy and moody when you\u2019re dehydrated.\u201d <\/i><\/p>\n While it\u2019s true a tall glass of water is the best known way to stay hydrated, there are plenty of alternative options if you don\u2019t like the taste of tap or couldn\u2019t be bothered with bottled water. Sure, you can infuse plain ol\u2019 drinking water with flavorful fruits<\/a> like lemons and raspberries. But you can also reach for some of these water-rich foods and fluids that keep the H2O balance just right \u2014 and won\u2019t require so many trips to the water cooler!<\/p>\n RELATED:<\/strong> 5 Healthier Ways to Detox (That Aren’t Juice Cleanses)<\/a> <\/strong><\/p>\n Who says you can\u2019t have your water \u2014 and eat it, too? According to the Institute of Medicine\u2019s recommendations we should eat<\/i> 20 percent<\/a> of our daily water intake. Soup, yogurt and oatmeal are all great fluid-filled foods, but these summer-friendly fruits and veggies can also help with hydration. Next time you\u2019re feeling thirsty, pile these on your plate.<\/p>\n 1. Watermelon 2. Celery RELATED:<\/strong> 12 DIY Kitchen Hacks to Clean Up Your Eating Habits<\/a><\/p>\n 3. Cucumbers 4. Strawberries 5. Lettuce RELATED:<\/strong> 16 Detoxifying Recipes You’ll Actually Love<\/a><\/p>\n Most beverages (non-alcoholic, of course<\/a>) will help contribute to your daily water intake. But here are five drinks that will give you some extra benefits, too. Yes, even coffee<\/a>!<\/p>\n 6. Fat-free or skim milk 7. Smoothies 8. Sports drinks 9. Coconut water 10. Coffee Whether you eat it or drink it, don\u2019t stop \u2018til you get enough. According to Berman that\u2019s not as simple as the old-school \u201ceight glasses a day\u201d rule<\/a> we were all taught.<\/p>\n \u201cIt\u2019s not the recommendation,\u201d she says. \u201cBut it\u2019s also not that far off. For women, it\u2019s about 11 cups and for men it\u2019s about 15 cups. But remember, that includes 20 percent from food.\u201d<\/p>\n When you\u2019re exercising, you should be sipping even more for optimal performance, Berman adds. \u201cIt\u2019s variable based on your bodyweight and how intense you\u2019re working out, but the American College of Sports Medicine<\/a> recommends 16 to 20 ounces at least four hours before exercise and three to eight ounces every 15 minutes during exercise (especially in hot temperatures).\u201d<\/p>\nEat It Up<\/b><\/h3>\n
![\"Watermelon](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2013\/07\/10050355\/Watermelon-Cucumber-Bites_PS_2.jpg\" "\\"Watermelon")
\n<\/b>In the world of thirst quenchers, watermelon<\/a> weighs in as a major contender. Based on its name, it\u2019s no surprise this fruit is made up of 92 percent water! But its salt, calcium and magnesium is what makes it ideal for rehydration<\/a>, according to a 2009 study at the University of Aberdeen Medical School. The summertime staple is also a good source of potassium, vitamin A and vitamin C.<\/p>\n
\n<\/b>This often-overlooked veggie is way more than chicken wing garnish! Celery stalks are about 95 percent water, high in fiber and rich in minerals including potassium and vitamin K. Keep in mind, \u201cthey\u2019re not packed<\/i> with nutrients, but that\u2019s also because they\u2019re not calorie-dense,\u201d says Berman. \u201cPlus, it\u2019s nice to add a bit of crunch [for texture].\u201d<\/p>\n
\n<\/b>No matter how you slice \u2018em and dice \u2018em, cucumbers keep cool at the number one spot on the list of water-logged fruits and vegetables. Composed of 96 percent water, cukes have no saturated fat or cholesterol, and are very high in vitamin K, vitamin B6<\/a> and iron. Cucumber and melon bites<\/a>, anyone?<\/p>\n
\n<\/b>Even without the shortcake, strawberries are a sweet treat perfect for staying hydrated. They are 92 percent water (the most of any berry) and are loaded with fiber and vitamin C \u2014 as if you needed an excuse to sip on this refreshing summer cocktail<\/a>!<\/p>\n![\"Spring](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/04\/10051059\/SpringCleanseSalad_RB_2B.jpg\" "\\"Spring")
\n<\/b>Iceberg lettuce may be 96 percent water, but it\u2019s not known for much else in the nutrition department. Richer salad greens and sandwich toppers including butterhead, romaine and spinach are more well-rounded choices and still up your hydration. Need some inspiration? Start with these creative, healthy salads<\/a>.<\/p>\nDrink It Down<\/b><\/h3>\n
\n<\/b>Everyone knows milk is an excellent source of calcium that will keep your bones in tip-top shape. But research also shows milk is better than water and sports drinks<\/a> for rehydration and recovery after exercise (yup, especially chocolate milk<\/a>). Just be sure to choose a slimmed-down carton since the fat in whole milk can delay fluid replacement.<\/p>\n![\"Serrano](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/07\/10050040\/serrano_pineapple_papaya_smoothie.jpg\" "\\"Serrano")
\n<\/b>Can\u2019t choose just one hydrating option? Slurping down a DIY smoothie<\/a> is a great way to combine your favorite flavors into one nutritionally-packed glass. \u201cAnd it only takes seconds to scarf down!\u201d says Berman. Try drinking your fruits and veggies with these healthy (and tasty) green smoothie recipes<\/a>.<\/p>\n
\n<\/b>Sugar and sodium are good things when it comes to sports drinks! In addition to the electrolytes and protein included in most on the market, the sugar and sodium can bring your body back to balance<\/a> faster than water after a grueling workout lasting over 90 minutes. For shorter workouts, sports drinks may just mean a lot of extra carbs you don\u2019t need. To cut some calories (and save some money), make your own sports drinks<\/a> at home.<\/p>\n
\n<\/b>There\u2019s a reason people go nuts for this tropical drink. Unlike sports beverages, coconut water is low in carbohydrates, while still rich in potassium. And its unsweetened varieties can be very hydrating (assuming you like its unique taste). According to a study in Medicine & Science in Sports & Exercise<\/a><\/em>, the all-natural beverage is effective in rehydrating<\/a> after light exercise. But for more rigorous sweat sessions, the low-sodium drink does come up short in replenishing the salt your body loses.<\/p>\n![\"Iced](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2013\/07\/10054630\/Iced-Coffee-Cubes_PS_2.jpg\" "\\"Iced")
\n<\/b>Isn\u2019t coffee a diuretic? Well, yes, but a recent study in PLOS ONE<\/em> debunks the myth<\/a> that it also causes dehydration. Not only will your daily cup contribute to your water needs, coffee can also give you a sharper memory<\/a>, boost athletic endurance and performance<\/a>, and reduce the risk of many serious ailments<\/a> including diabetes and heart disease.<\/p>\nHow Much Water Do We Really Need?<\/b><\/h3>\n