These drinks hydrate better than water
I am really bad at drinking enough water. No matter how many things I try, it always feels like a chore. I often forget it too, until I start to feel it. Stanley Cups, water-drinking apps, or fruit water, nothing helps. Water may be known as the gold standard for hydration, but did you know there are drinks that hydrate better?
BHI
The Beverage Hydration Index (BHI) was published in 2016 by a research team led by nutrition and sports scientist Ronald J. Maughan. The BHI was based on the amount of fluid retained two hours after consumption compared to water. Water gets a BHI of 1.00 (or 100%) and thus serves as the reference. Of course, new products and studies have emerged since then. These are the drinks that hydrate better or at least as well as water:
Milk
Milk can retain significantly more moisture than water according to research. Skim milk has a BHI of 1.58 and contains sodium, potassium, carbohydrates, and proteins. So it does a lot more than just quench your thirst. Maybe those milk commercials from the past actually had a point.
Orange juice
Most people think of orange juice as a drink you have with your breakfast, not as a hydration drink. Yet 100% orange juice contains about 90% water. Additionally, it contains vitamin C, potassium, and carbohydrates. A glass of juice now and then isn't so bad.
Electrolytes
You may have seen it in the supermarket, nowadays you can find large jars of electrolyte powder everywhere. They are suddenly everywhere, in tablets, powders, and drinks. They provide minerals such as sodium, potassium, and magnesium. You lose sodium when you sweat, which is exactly why electrolytes are so popular among athletes. My personal favorite is on Bol.com available.
Myths
Of course, there are all sorts of myths surrounding this topic. One of the biggest is that tea and coffee would be dehydrating because they contain caffeine. Caffeine does have a slight diuretic effect, but at normal amounts of coffee and tea, that effect is not strong enough to negate the amount of fluid in coffee. That latte counts towards your daily fluid intake. It is also not true that everyone needs to drink 2 liters of water on a normal day, as that varies from person to person. You can calculate how many liters you should drink by multiplying your body weight in kilograms by 33 milliliters (weight × 0.033 = liters per day).
Hydration doesn't have to be that complicated. New bottles and gadgets are often promoted, making people think that when they buy this, it will be the solution for their water intake, but in the end, it just comes down to habit. Of course, water remains a good base, but we now know that a glass of milk or orange juice also counts and can even hydrate surprisingly well. In short: keep these tips in mind and don't let the next hydration trend drive you crazy.
