The Most Hydrating Drinks: What Your Body Needs Throughout the Day

When you step out of an intense hot Pilates session, looking for hydration, your first thought is usually, "Water." Whether you’re under the sun or in a heated room, you’ve probably heard that water — or fruit-infused water — is your best bet for hydration.

But the truth may not be so clear-cut. And if you’re looking for answers as to what the healthiest, most hydrating drink is out there for you, we’ve got you covered.

Ola Mate here. As health aficionados and functional beverage connoisseurs, we’re all about providing hydration that helps you live better, naturally.

If you’re wondering what the most hydrating drinks are for each part of the day, you’ve come to the right place. In this quick read, we’ll present your options for hydration with a focus on the following:

• The best hydration for mornings

• The most hydrating beverages for mid-day focus and energy

• Hydrating beverages, pre- and post-workout

• How to prevent afternoon crashes and maintain steady energy sans sugar

• Evening wind-down hydration

• Signs of overhydration and dehydration

• Frequently asked questions (FAQ) about thirst-quenching, nutrient-rich beverages

What are the most hydrating drinks?

Before we dive deep into morning, afternoon, and evening hydration hacks, we need a baseline understanding of what hydrating drinks look like.

Hydrating drinks should contain little to no added sugar, according to the U.S. Department of Agriculture’s Dietary Guidelines. Sugar-based ingredients often end in “syrup” or “-ose” on the ingredients label of your favorite packaged beverages.

Naturally occurring sugars, such as in fruit-based drinks or plain milk, aren’t considered added sugar. The most hydrating drink options that are free of synthetic sweeteners include:

• Milk: Milk is packed with vitamins and minerals, like calcium, protein, and vitamin D, which our bodies need after a tough workout.

• Teas and herbal infusions: Both green tea and yerba mate are chock full of antioxidants, catechins, and polyphenols, which can help with digestion, concentration, inflammation prevention, and mental focus. Green tea and yerba mate offer many health benefits for your body and mind.

• Coffee: Coffee contains antioxidants, and it may even support liver and heart health and blood sugar management (we think yerba mate is the clear winner, but we might be biased😊).

• Juices with no sugar added: Plenty of fruit and vegetable juices are packed with nutrients needed to keep you hydrated and healthy. Nevertheless, highly concentrated juices can be packed with natural sugars, but in excessive amounts. We always recommend being mindful of your intake when sipping juices without added sugar.

• Smoothies: These drinks can help you stay hydrated while also giving you essential vitamins and nutrients needed to power your day. With added protein, they can also be a strong supplement or snack, pre- or post-meal.

• Coconut water: Packed with potassium, coconut water is a wonderful post-workout beverage. It provides essential electrolytes needed to help you rehydrate after exertion.

• Sparkling water beverages: Fruit-infused and sparkling waters with no added sugar are excellent for people averse to plain water.

• Select electrolytes or sports drinks: Drinks that contain potassium, magnesium, calcium, and other electrolytes may help replenish salts that your body needs after intense exercise or sickness.

With the above list in mind, we’ll break down which of these beverages are most helpful depending on the time of day and activities you’re engaged in throughout the day.

Morning rehydration (after sleep dehydration)

Whether you just pulled an all-nighter or slept a full eight hours, your body will still wake up dehydrated. What do you do to keep you hydrated and healthy the next day?

The best morning rehydration beverage options include plain filtered water, lemon water, or drinks that include electrolytes. A few examples of beverages that fit this situation include:

• Flavored water

• Hydrating foods (like watermelons, cucumbers, oranges, and tomatoes), which are composed mostly of water.

• Electrolyte-enhanced beverages that include sodium and magnesium

Drinking fluids with the right vitamins and minerals can help you replenish fluids after a good night’s sleep (or a sleep-deprived, study-filled evening).

Midday focus hydration (energy + cognition)

As we head into midday, energy and mental focus tends to drop, given that we’re in the heat of the day, both literally and metaphorically speaking.

The best drinks for mid-day focus and concentration include the following characteristics:

• Low added sugar

• Moderate caffeine, if needed

• Clear, natural ingredients

• Electrolyte drinks that help replenish much-needed vitamins and minerals

• Nootropic drinks and drinks that include adaptogenic herbs for mental clarity, calm, focus, and cognitive performance

Pre- and post-workout hydration (electrolytes + recovery)

Speaking of energy and focus, pre- and post-workout beverages that replace electrolytes are ideal for those looking to maximize performance and recovery.

Some of the most ideal beverages for pre- and post-workout hydration include:

• Milk (which, surprisingly, is high in water and protein)

• Protein smoothies

• High-quality sports drinks

• Tart cherry juice (it contains potassium and can help promote recovery, reduce inflammation, and relieve muscle soreness)

• Fresh orange juice for short-term hydration and vitamin C

• Bone or chicken broth for sodium replenishment

Afternoon crash prevention (steady energy without sugar spikes)

A few of our favorite beverages for mid-day sipping won't play rollercoaster with your blood sugar levels.  We recommend beverages that offer steady energy without the crash typical of sugar-laden energy drinks.

Common beverages that include the above-mentioned characteristics, include:

• Unsweetened, fruit-infused sparkling waters

• Green tea

• Smoothies with protein

• Select herbal teas

• Prebiotic, low-sugar beverages that support blood sugar regulation

Evening wind-down hydration (low-stimulus drinks)

You made it through yet another productive day. Woohoo! 🙌🏼

Some of the best evening wind-down hydration drinks include those that are free of ingredients that might stimulate the central nervous and gastrointestinal systems.

Evening wind-down hydration beverages include any of the following:

• Chamomile tea

• Tart cherry juice

• Tea with valerian root

• Select milks (like almond milk, and milks with turmeric, ginger, and cinnamon)

• Lion’s mane-based beverages

At night time, we also recommend avoiding caffeinated beverages, sodas, sugary drinks, alcohol, or acidic drinks that may disrupt sleep.

Table: Signs of dehydration and overhydration

If you’re wondering what dehydration or overhydration looks like, we’ve created this handy table to help you better understand the signs and symptoms of under- or over-hydration.

Final thoughts on staying hydrated with functional beverages

Ultimately, the most hydrating drink is plain water. It’s free of sugar and other additives that can affect your nervous system.

Nevertheless, functional beverages, like yerba mate and electrolyte infusions, can help you if you’re more dehydrated. What’s more, if you’re exercising for a long period of time or experiencing extreme dehydration, these drinks can help you recover.

And yet, taking time to whip up a blended smoothie or brew golden milk isn’t always practical.

When you need clean, organic, ready-to-drink hydration that skips out on fake, artificial ingredients, grab a can of Ola Mate.

At just 20-25 calories per 12-ounce can and chock-full of fruit juice to boost your immune system, adaptogenic herbs to help you focus, and yerba mate & green tea extract to give you steady and long-lasting energy without the crash, our Berry Coconut Lavender, Raspberry Bliss, Grapefruit Ginger, and Watermelon Lime sparkling tea beverages are the perfect complement for whatever the day brings your way.

To try all four flavors, we invite you to shop our entire collection of tasty sparkling beverages. And if you like them, why not drop us a line? We’d love to hear what you think.

Until then, we wish you all the best. Seize the day! You’ve got this!

Say Ola to hydration’s best mate

While we’re not all nutritionists, we’re great researchers. Some of the best hydrating drinks are those with clean and natural ingredients.💆🏼♂️

As such, we’re fans of yerba mate; we invite you to have a look at the science behind yerba mate.👈🏼🔍

Welcome to the community. Say “Hola!” to Ola Mate.👋🏼🧉

Frequently asked questions (FAQ) about hydrating drinks

1. What can I drink that’s more hydrating than water?

Beverages that are more hydrating than water include:

• Skim milk

• Orange juice

• Select electrolyte drinks

• Select herbal beverages

2. What can I drink that will hydrate me quickly?

We always recommend plain water for daily hydration. However, you can also drink electrolyte drinks, coconut water, and milk, as each contains healthy potassium, sodium, and protein.

Some foods, like fruits, vegetables, yogurt, soup, and apple sauce, can also help support quick hydration.

3. What are the most hydrating drinks when sick?

The most hydrating drinks for when you’re sick include drinks that use herbs that support your immune system and that help relieve inflammation. Hydrating drinks for when you’re sick include, but aren’t limited to, the following:

• Soup broths

• Water with lemon

• Decaffeinated herbal teas

4. What’s the most natural drink for hydration?

The most natural drink for hydration is plain water, but drinks that give you a boost of electrolytes like potassium and magnesium are also helpful for keeping you hydrated. Also, coconut water and watermelon juice are alternatives to plain water.

5. What drink ingredients help keep you hydrated?

Drink ingredients that help you stay hydrated include electrolytes, carbohydrates, and water-based beverages that help replenish much-needed vitamins, minerals, protein, and healthy fats.

Note: While yerba mate shows great promise, and while the market for yerba mate is projected to grow exponentially over the next decade, the content in this article is for informational purposes only and is not intended as a substitute for professional medical advice. Please consult the advice of your physician or other qualified health provider regarding any health-related questions.

🧉Ola Mate: Clean Hydration for Steady Energy⚡