Hydration: A Guide to Good Drinks
Staying well-hydrated is essential on a daily basis. Beyond water, several drinks can promise various benefits—electrolytes, antioxidants, probiotics, fast energy, a detox effect—so how do you choose? Here is an overview to make the right selections with all the information you’ll need.
Water: the basis
Water: the basis
According to Canada's Food Guide, water remains the best ally for daily hydration. It allows you to effectively meet the body's needs, without the addition of sugar, sodium or fat. That said, it is not the only interesting option.
Other drinks can also help with good hydration. Unsweetened carbonated waters, natural milk as well as coffee, tea and herbal teas with no added sugars are among the beverages recommended by Health Canada—as long as they are consumed in moderation.
How much water to drink
The recommendation to drink about 2 litres of water per day is a baseline, but needs can increase in summer and must be adjusted according to the heat, the level of physical activity, as well as weight and age. Dehydration, no matter how mild, can lead to fatigue, headaches and dizziness.
Functional drinks
Functional drinks
Functional drinks are designed to offer physiological benefits that go beyond simple hydration. Formulated with bioactive ingredients, they aim to support certain functions of the body such as energy, digestion, immunity and overall health. Some of the compounds most commonly found in these beverages include:
- Vitamins
- Minerals
- Amino acids
- Adaptogenic plants
- Probiotics
Electrolytes
Electrolyte drinks help restore the balance of essential minerals such as sodium, potassium or magnesium. They support hydration and good muscle function, especially after physical exertion or during periods of extreme heat. While they can be helpful in these situations, they are not necessary on a daily basis for a healthy person with a balanced diet.
To be consumed: after sustained physical activity or in case of high heat.
Options: sports drinks, coconut water, or a homemade version made with water, lemon, a pinch of salt and a hint of honey.
Store-bought product:
https://www.iga.ca/products/maple-3-organic-sparkling-maple-water-original-355-ml-(can)
Home version:
Home version:
Sports drink
Antioxidants
Found in fruits, vegetables and some infusions, antioxidants protect cells by neutralizing free radicals. Produced naturally by the body or under the effect of pollution, stress or UV rays, these molecules can, in excess, create an imbalance called oxidative stress. Antioxidants are not essential for hydration, but they help limit its effects.
To be consumed: depending on the time of day, either in the morning or early afternoon for caffeinated beverages, and at the end of the day for caffeine-free options. Particularly useful in times of fatigue, stress or increased exposure to the sun and pollution.
Options: green tea or matcha, hibiscus infusion, rooibos, berry smoothies, pomegranate juice (in small quantities).
Commercial product:
https://www.iga.ca/products/glaceau-antioxidant-smartwater-1-l-(bottle)
Homemade versions to try:
Homemade versions to try:
Iced matcha latte
Smoothie sante fraise-carotte
Vitamin-rich green juice
Probiotics
Probiotics
Probiotic drinks are part of hydration, but are not the main source of it. Their interest lies mainly in their beneficial microorganisms, which contribute to the balance of the gut microbiota. They can support digestion and help the immune system function properly.
To be consumed: on a daily basis or in periods of digestive imbalance, depending on individual tolerance.
Options: kombucha, kefir, drinkable yogurt, fermented plant-based or fruit-based beverages.
Store-bought products:
https://www.iga.ca/products/activia-probiotic-smoothie-peach-mango-190-ml
Blackberry-banana smoothie
Get Out Of Bed Smoothie Recipe
Glucose
Glucose
Drinks containing glucose (sugar) provide quick energy. They can be useful during prolonged exertion or in case of low energy, but are not necessary in a sedentary context.
To be consumed: during or after sustained physical exertion.
Options: energy drinks, diluted juices, or homemade mix with water, juice and a little maple syrup.
Detox drinks
Very popular, so-called “detox” drinks rely on ingredients such as lemon, ginger or cucumber. Refreshing, they can encourage better hydration on a daily basis. However, they do not replace the natural role of the liver and kidneys, which are responsible for eliminating waste products in the body.
While they can promote digestion, reduce bloating and provide certain nutrients, they are not a substitute for a balanced diet. A simple homemade option is to make a ginger and turmeric infusion, often with a squeeze of lemon and a pinch of black pepper to promote absorption.
The right time
The right time
Rather than looking for a perfect drink, it's better to adapt your choices:
Everyday life: water and flavoured water without added sugar
Heat or sport: electrolytes
Fatigue or prolonged exertion: glucose intake
Wellness routine: antioxidant-rich drinks
Digestive comfort: probiotic drinks