The Best Hydration Supplements + Hydration Tips

Water is one of the most important elements for all living things, especially during the warm summer months. When spending a lot of time outside and splashing in the pool, it can slip our minds to sip on water and consume hydrating foods. It is especially important to make sure infants, kids, pregnant women, and older adults stay well hydrated, as they are at the highest risk for dehydration. As a Registered Dietitian, I get many questions about what the best hydration supplements are. Just like anything in nutrition or life, there is no one-size-fits-all product that I recommend. It really depends on what you are looking for and your activity levels and needs. There are some products that I definitely recommend over others, see my recommendations below!

Why Hydration is Important

Many of us know that drinking water is important, but why? To start, our body is primarily made up of water. When we lose body fluids through sweating, exhaling, eliminating waste, and among other things, we need to replace them.

Water has several functions in the body, here are a few:

• Carries nutrients and oxygen to cells
• Lubricates joints
• Regulates body temperature
• Flushes out waste products

How to Stay Hydrated

Let’s talk about how to reach your hydration goals. Water intake is very individualized, depending on activity level, body size, and weather. A good general rule of thumb is to drink 1 ounce of fluid per pound body weight.

• For example: if you weigh 150 pounds, aim for 150 ounces of water per day.

If you are unsure if you are staying well hydrated, you can always do the urine test! If your urine is looking close to an apple juice color, you are not hydrated enough. The goal is to have urine that is a light, pale yellow color.

Electrolyte drinks are very trendy right now and you have likely tried them before or drink them daily. There is a place for electrolytes, but they might not be for everyone. People who are exercising excessively, have been outside in extreme heat, or have been dealing with a dehydrating stomach bug, would likely benefit from an electrolyte drink due to a potential electrolyte imbalance. When choosing an electrolyte drink, make sure to check for added sugars.

Check for added sugar - If there are added sugars, I recommend looking for new electrolytes. I often see electrolyte drinks with an abundance of sodium as well. While sodium replenishment is great for when you are excessively sweating, you likely do not need the 1000 milligrams of sodium supplement for everyday use.

The Best Hydration Supplements

Relyte

I personally use Relyte most days! This is the best electrolyte powder in my opinion for several reasons. 

• It has the essential minerals 
• Natural ingredients
• No artificial sweeteners
• Tastes good!
• Sugar-free
• Purchasing the jar is pretty affordable

Just Ingredients

I have not personally tried this hydration supplement, so I can not speak about the taste. I do know several people who like Just Ingredient products though. Here are the reasons I like this one out of all the electrolyte supplements:

• Whole food ingredients
• Sugar-free
• The flavors sound amazing
• Electrolyte amounts are less than most supplements but would be good for everyday use

Hey A Day

Another hydration supplement that has only the essential ingredients! Why I like it:

• Was created by 2 fitness instructors and a dietitian
• Just the essential nutrients
• Sugar-free

LMNT

• Just the essential nutrients
• Sugar-free
• Tastes very salty so be sure to mix in enough water or dilute it to cut back on the salty taste!

Tip: If you are not a big fan of how electrolytes taste (like me!), you can always dilute your electrolytes or use ½ the electrolyte packet at a time. This gives you the benefits of the electrolytes but also reduces the taste.

Benefits of Electrolytes

There are many benefits to having hydration powders a part of your everyday routine. Electrolytes help your body fight off fatigue, support hormone and immune help, help your body create energy, aid in proper hydration by balancing your electrolyte levels, and help with muscle contractions and muscle cramps.

I personally drink electrolytes most days during the summer because I am currently pregnant. Electrolytes are also a good idea when you have had intense exercise, such as long runs or heavy lifting. It is also great to stay hydrated by drinking plain water in addition to taking your hydration supplements.

Sports Drinks

What about sports drinks? From my experience, a lot of them are high in added sugar and also have a lot of unnecessary ingredients added. If I were to choose a sports drink or another type of drink outside of electrolyte powders, I would choose something with a coconut water base. Coconut water is naturally hydrating and naturally sweet.

Easy Ways to Add Flavor to Water

Want a hydrating mocktail? Try my pineapple coconut mocktail!

Infused Water Recipes