Hydration hacks when you’re sick of water

Staying hydrated is essential, especially during hot summer days or when you’re under the weather. But let’s be real: sometimes another glass of plain water just doesn’t cut it. The good news? Water isn’t your only option. There are plenty of tasty, hydrating alternatives that do the job and keep it interesting.

So, what counts towards your daily fluid intake when you’re just not feeling like another glass of water? A lot more than you might think! The key is to find liquids and even certain foods that have a high water content.

Hydrating alternatives to water

Dive into this list of hydrating options, with some recipes and links to get you started:

Flavorful water-based drinks
These are closest to water but with a tasty twist:

• Fruit-infused water – Add slices of fruits and herbs like cucumber + mint, or lemon + berries. Let it chill for a few hours.
• Sparkling water with a splash – Bubbles + fruit + mint = refreshing. Try a dash of fruit juice or a squeeze of citrus.
• Herbal teas (hot or iced) – Chamomile, peppermint, hibiscus. Avoid sugar-laden versions. Explore these 10 healthy herbal teas.
• Diluted 100% juice – Go 50/50 juice to water. Adds flavor and a bit of natural sugar for energy.

Electrolyte-rich options

Perfect after sweating, illness, or extra activity

• Coconut water – Natural electrolytes. No added sugar preferred.
• Electrolyte packets – Look for low-sugar or natural options like LMNT, Liquid IV, or Nuun.

Warm and comforting

Especially helpful when you’re sick:

• Broths – Chicken, veggie, or bone broth is warm, soothing, and hydrating. Try one of these easy homemade versions from AllRecipes.
• Broth-based soups – Like chicken rice or miso soup.
• Coffee – Yes, it counts! While mildly diuretic, it still contributes to fluid intake.

Refreshing and nutrient-packed blends

Hydration plus nutrition:

• Smoothies – Use coconut water, milk, or juice as a base.
  • Try a Green Hydration Smoothie: 1 cup spinach, 1/2 banana, 1/2 cup chopped mango, 1/2 cup coconut water, juice of 1/2 lime. Blend until smooth.
  • Find more ideas here: Healthy, Happy & Hydrating Smoothies.
• Fruit-based popsicles – Especially kid-friendly. Make your own with blended fruit and coconut water. Freeze in molds.
• Sugar-free gelatin – Not super hydrating, but gentle and easy when you’re nauseated.

Hydrating foods

Don’t forget that food counts toward hydration, too. Note the high water content!

• Water-rich fruits
  • Watermelon (92%)
  • Strawberries (91%)
  • Cantaloupe (90%)
  • Peaches (89%)
  • Oranges (88%)
  • Grapefruit (88%)

• Water-rich vegetables
  • Cucumber (95%) 
  • Lettuce (96%)
  • Celery (95%)
  • Bell peppers (92%)
  • Tomatoes (95%)
  • Zucchini (95%)

Final tips

Remember, consistency is key. Even small, frequent sips throughout the day can make a big difference in maintaining your hydration levels. Listen to your body, and be sure to talk to your Welia Health provider if you have concerns about your hydration or overall health.