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Time to rethink your summer drink! Hydration is essential, especially during the hot summer months. This is because water plays a vital role in every body function, making up about 60% of your body. So, it’s important to prioritize getting enough fluids every day. But how much is enough? According to the National Institute for Health, the standard fluid needs of women are 9 cups (72 oz.) a day and 13 cups (104 oz.) a day for men.

Drinking water is undoubtedly a great way to meet these daily fluid needs, but other fluids can also count! Herbal teas, decaf coffee, 100% juice, sports drinks, broth and even popsicles can all count toward your daily fluid goal to help keep you hydrated. However, it is important to be mindful of calories in some of these drinks, as beverages won’t satisfy like food will. This can lead to consuming more calories than your body needs.

If you are looking to add some excitement to your hydration routine, here are five dietitian-approved beverage suggestions perfectly paired to go along with your favorite summer activities:

If you want the perfect drink for that weekend BBQ, choose Remedy Kombucha. This kombucha has live cultures to promote gut health and help beat that post-BBQ bloat. With no sugar and five calories per can, it’s the perfect non-alcoholic drink to sip on.

Next, consider Liquid IV for days filled with intense activities to help re-hydrate you and the kids. Activities where you are working up a sweat, can lead to the loss of important electrolytes (such as sodium, magnesium and potassium.) Liquid IV has the optional ratio of electrolytes, glucose and water to help hydrate more effectively than water alone. The easy-to-store packets make them a convenient hydration solution.

Another option to try is Hop Wtr.  Hop Wtr satisfies your thirst without weighing you down with excessive calories or sugar. It’s also infused with the refreshing taste of hops without alcohol. Hop Wtr contains ashwagandha and L-Theanine, which could help promote relaxation and enhance mental clarity.

For those looking forward to swimming laps at the pool, but don’t want to be weighed down by a meal, choosing a beverage to help muscle recovery is a must. Core Power by Fairlife is a great option because it provides 26 grams of complete protein per bottle, which is what tired muscles need after a tough workout. Core Power is a quick, convenient, and delicious way to get high-quality protein.

Finally, if you have a family road trip planned this summer, plan to bring some bottled water to help everyone stay hydrated. Smartwater is a great choice for this because each drop is purified through vapor distillation. This means you can bet on every sip tasting pure and crisp to help you stay hydrated and refreshed.

Now, are you up for a hydration challenge? Join Hy-Vee dietitians for a 1-week Functional Hydration Challenge! During these four weeks, Hy-Vee dietitians will provide weekly tips and guidance to help you meet your daily hydration goals! Be one of the first 1,000 participants to sign up and receive a complimentary beverage starter kit! Thanks to our generous sponsors – Liquid IV, Hop Wtr, Remedy Kombucha, Smartwater and Core Power. To sign up for the challenge, visit www.hy-vee.com/healthnew/dietitians.

This content was made possible with the paid support of our sponsors: Liquid IV, Hop Wtr, Remedy Kombucha, Core Power and Smartwater.