How to stay hydrated without water

Photo by Vinicius "amnx" Amano on Unsplash


“Drink at least eight glasses of water a day.”

This is perhaps the most common – if not popular – health advice. And it makes perfect sense, because hydration is highly important for us to perform our day-to-day functions.

But what if you want something else to keep you hydrated apart from water? I mean drinking ice cold water is unbeatable. But maybe you don’t like the taste of water, or just want some variety to make your hydration habits a little more exciting.

Well great news – there are other ways to stay hydrated! Here are 8 other things you can do to stay hydrated without downing a tall glass of water.


Get yourself slices of watermelon (or eat fruits – they’re your best friend).

You might already know this, but a watermelon is made up of – surprise surprise – water! In fact, this fruit is 92 per cent water and 8 per cent fruit. With salt, calcium and magnesium, watermelon can be your go-to fruit for hydration. Make yourself a watermelon juice, pair watermelon cubes with your favorite salad mix, or even freeze it and consume as an ice pop or popsicle.

If watermelon doesn’t work for you, there are whole lot of other fruits that you can try. Here are some of them and how much water they have in them: [1]

  • 90-99%:  cucumbers, cantaloupe watermelon, lettuce, tomato, cabbage, celery, nonfat milk, spinach, summer squash/zucchini   
  • 80-89%:  yogurt, apples, grapes, oranges, carrots, broccoli (cooked),
  • 70-79%:  bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), shrimp
  • 60-69%: legumes, salmon, ice cream, chicken breast, pasta


Have oatmeal for breakfast.

A power tip: if you want to hydrate yourself first thing in the morning, then eat oatmeal for breakfast. Apparently as oats cook, they tend to absorb the water or milk. If you want extra hydration, spruce up your oatmeal with chia seeds as they can soak up extra liquid up to 10 times their weight.


Got milk?

You know what else you can mix with your oats? Milk! This is the apart from water. It’s not just a great source of calcium, but it’s also the ultimate hydrator that can keep you going the entire day. Milk contains high levels of electrolytes that help with water retention in our system. It’s so good in hydrating our bodies that it’s also an amazing drink after an intense exercise. Imagine that coupled with calcium benefits, it’s great for post-workout recovery and muscle repair. Research even shows that skim and low-fat milk can help with rehydration as well as sports drinks after a full-on workout. [2]

Just try not to overdo it – as too much milk can lead to bloating!


Add some soup to your meals.

This can be pretty straightforward. Broth-based soups can be a filling and savory alternative to water. Want a one-two punch? Mix cucumbers, tomatoes, cooked broccoli, celery, corn and other fruits and veggies that are rich in water.


Steer clear of salty food.

Chips and fries can be so good right? But if you want to stay hydrated, then it’ll be good to wean off them altogether. Salty foods are more often than not processed. And too much salt is not healthy for our body.  In fact, our system can only accommodate a small dose of salt – and it’s better off coming from natural sources like vegetables and fruits.

The next time you crave for a pack of chips, reach out for some sliced carrots or hard boiled eggs instead. Your body will thank you!


Sports beverages ain’t too bad either.

It’s okay to drink sports drinks intense post-workout. In fact, these drinks contain sugar and sodium, not to mention electrolytes and protein that can help with muscle repair even faster than plain water.


Coconut water is a great alternative.

Go for coconut water not only for some tropical vibes, but also some low-carb alternative sports drinks. Apart from that yummy and refreshing coco flavor, this drink is also rich in potassium. Plus, for some light workouts, coconut water is amazing for rehydration.


Supplement your diet with electrolyte salts.

Did you know that through sweat and perspiration, you lose critical body salts that are vital for muscle movement and peak performance?



If you don’t replace these lost electrolytes, you can’t perform well.

The good news is you can remedy this with electrolyte salts in capsule form. As such, you are able to avoid dehydration, minimize heat stress, boost performance, and reduce muscle cramping before, during, and after exercise.

VALI Electrolyte Salts helps to prevent performance loss by helping you maintain healthy essential electrolyte levels so you can aid muscle recovery and stay active longer.