Staying properly hydrated helps your body regulate temperature, transport nutrients and keep your muscles, joints and brain functioning effectively.
It becomes particularly important when you are walking, exercising outdoors or spending time in warm weather. Even mild dehydration can leave you feeling tired, headachy, light-headed or less able to concentrate.
The good news is that staying hydrated does not mean forcing yourself to drink glass after glass of plain water.
Water remains one of the simplest and healthiest choices, but plenty of other drinks — and some foods — can contribute to your daily fluid intake.
Here are nine refreshing ways to increase your fluid intake, whether you are at home, at work or heading out for a walk.
1. Give your water a natural flavour boost
Adding fruit, vegetables or herbs can transform an ordinary bottle of water without loading it with sugar.
Try combinations such as:
- Lemon and mint
- Cucumber and lime
- Strawberry and basil
- Orange and ginger
- Apple and cinnamon
- Blueberry and lemon
Add your ingredients to a jug or reusable bottle and leave them to infuse in the fridge for a few hours.
Frozen berries, grapes or pieces of citrus fruit can also double as colourful alternatives to ice cubes.
Infused water is particularly useful for people who find plain water unappealing but do not want to rely on sweetened drinks.
2. Enjoy tea as part of your fluid intake
A cup of tea counts towards your daily fluid intake, despite the common belief that caffeinated drinks automatically dehydrate you.
Traditional black and green teas contain caffeine, so it is still sensible to enjoy them in moderation. However, a normal cup of tea provides considerably more fluid than is lost through caffeine’s mild diuretic effect.
Herbal and fruit teas offer an even wider range of options. Peppermint, ginger, chamomile, lemon, berry and rooibos teas are generally caffeine-free and can be enjoyed hot or cold.
To make an iced tea, brew the tea as normal, allow it to cool and refrigerate it. Add fresh fruit or herbs for extra flavour rather than large amounts of sugar or syrup.
3. Remember that coffee also counts
Coffee can form part of a healthy daily fluid intake when enjoyed in moderation.
For most people, a few cups spread across the day will still contribute more fluid than the caffeine causes the body to lose. The problems are more likely to come from drinking very large quantities, relying on highly caffeinated energy drinks or adding lots of sugar, flavoured syrups and cream.
People vary considerably in their response to caffeine. Consider reducing your intake if it causes palpitations, anxiety, digestive discomfort or disrupted sleep.
A decaffeinated coffee provides a good alternative for people who enjoy the taste and ritual but want less caffeine.
4. Choose milk or a fortified milk alternative
Cow’s milk contains a high proportion of water while also providing protein, calcium and other nutrients.
Lower-fat milk can be enjoyed on its own, added to cereal or used in tea, coffee and smoothies.
Plant-based alternatives, including soya, oat and almond drinks, can also contribute to hydration. Their nutritional content varies, so check the label and look for unsweetened products fortified with calcium and vitamins where possible.
Soya drink generally provides more protein than many other plant-based alternatives, while some oat and almond drinks can contain added sugar.
Milk and milk alternatives can be especially useful after a longer or more demanding walk when you also need some nourishment.
5. Try coconut water occasionally
Coconut water naturally contains fluid and electrolytes, including potassium.
Some people enjoy it after exercise or during hot weather because it has more flavour than water while usually containing less sugar than many sports drinks and fruit juices.
It is not essential for everyday hydration, and it does not offer magical benefits that ordinary food and water cannot provide. However, it can be a refreshing occasional option.
Check the label carefully, as some flavoured products contain added sugar. Pure coconut water is generally the better choice.
6. Dilute fruit juice
Fruit juice contains water as well as some vitamins and minerals, but it is also relatively high in naturally occurring sugar.
Rather than drinking a large glass, try adding a small amount of juice to still or sparkling water. This provides flavour while reducing the total amount of sugar consumed.
Combinations to try include:
- Orange juice with sparkling water
- Apple juice with still water and fresh mint
- Pineapple juice with soda water and lime
- Cranberry juice with sparkling water and orange
Fruit juice and smoothies should generally be limited to one small 150ml serving a day. Eating whole fruit remains preferable because it provides more fibre.
7. Make a simple homemade smoothie
Smoothies can provide fluid and nourishment, particularly when made with milk, a fortified milk alternative, yoghurt, fruit and vegetables.
A basic smoothie might include:
- Milk or an unsweetened plant-based drink
- A banana or handful of berries
- Natural yoghurt
- A spoonful of oats
- Ice or cold water
Smoothies can become high in sugar and calories when they contain several portions of fruit, juice, sweetened yoghurt, syrups or honey. Keep the ingredients simple and treat a smoothie as part of a meal or snack rather than as unlimited hydration.
A smoothie may be helpful after a strenuous walk when you need energy and protein as well as fluid, but it is unnecessary for a gentle everyday outing.
8. Include hydrating foods
Drinks are not the only source of fluid. A significant proportion of our water intake can come from food.
Foods with a high water content include:
- Watermelon
- Strawberries
- Oranges
- Grapes
- Cucumber
- Tomatoes
- Lettuce
- Courgettes
- Celery
- Yoghurt
These make useful snacks before or after a walk, particularly during warmer weather.
A container of chopped fruit, some yoghurt or a salad-filled sandwich can contribute both fluid and useful nutrients.
Hydrating foods should complement regular drinks rather than replace them, especially during longer periods of activity.
9. Enjoy soups and broths
Soup can be a comforting way to increase your fluid intake, especially when the weather is cooler.
Broth-based soups contain plenty of water and can also provide vegetables, protein and carbohydrates. They may be particularly welcome after a cold winter walk.
Chicken and vegetable, minestrone, lentil, miso and noodle soups can all make satisfying choices.
Ready-made soups can contain considerable amounts of salt, so check the label where possible. Making soup at home gives you greater control over the ingredients and is a useful way to use leftover vegetables.
How much should you drink when walking?
There is no single amount that suits everyone.
Your requirements will depend on:
- The length and intensity of your walk
- The temperature and humidity
- How much you naturally sweat
- Your age and body size
- Your clothing and equipment
- Your general health
- Any medication you take
For a short, gentle walk in mild weather, you may simply need to arrive well hydrated and drink normally afterwards.
For longer walks or warm conditions, carry a drink and take regular opportunities to hydrate. Do not wait until you feel extremely thirsty.
Very long or strenuous activities involving substantial sweating may require additional electrolytes. However, specialist sports drinks are not normally necessary for an ordinary community walk or fitness session.
Anyone who has been advised to restrict their fluid intake because of a heart, kidney or other medical condition should follow the guidance given by their healthcare professional.
Signs that you may need more fluid
Common signs of dehydration can include:
- Thirst
- A dry mouth or lips
- Dark yellow, strong-smelling urine
- Urinating less frequently
- Headache
- Tiredness
- Dizziness or light-headedness
- Difficulty concentrating
Urine that is a clear, pale-yellow colour is generally a useful everyday indication that you are drinking enough. Certain foods, vitamins and medicines can affect urine colour, so it should not be treated as a perfect test.
Stop exercising, move somewhere cool and take appropriate action if you become unwell, confused, unusually weak or persistently dizzy.
Simple ways to make hydration a habit
Staying hydrated is easier when drinking is built into your normal routine.
Try:
- Having a drink when you wake up
- Keeping a bottle or glass where you can see it
- Drinking something with every meal
- Taking a bottle on every walk
- Having a drink before leaving home
- Rehydrating after your session
- Using phone reminders if you regularly forget
- Choosing a bottle that is comfortable to carry
- Drinking regularly rather than consuming a large amount at once
WALX Leaders and Instructors can also help by including sensible drink breaks, reminding participants to bring fluids and adapting sessions during hot weather.
What about sugary drinks, energy drinks and alcohol?
Sugary soft drinks may provide fluid, but they can also contain large amounts of sugar and calories while offering little nutritional benefit.
Energy drinks are not the same as sports drinks. They may contain high levels of caffeine and sugar and are rarely an appropriate hydration choice for everyday walking.
Sugar-free drinks can contribute to fluid intake, although water and less-sweet alternatives remain good everyday choices.
Alcohol is not an effective way to rehydrate after exercise. It can increase fluid loss, affect balance and interfere with recovery. Alternate alcoholic drinks with water and remain within current health guidance.
Final thoughts
Water remains an excellent choice: it is inexpensive, widely available, calorie-free and kind to your teeth.
But it is not your only option.
Tea, coffee, milk, unsweetened plant-based drinks, infused water, diluted juice, soup and water-rich foods can all contribute to keeping you hydrated.
The most effective approach is not finding one supposedly perfect drink. It is creating a routine that helps you drink regularly throughout the day and adjusting your intake when you are more active or the weather becomes warmer.
So, before your next WALX session, check the forecast, pack an appropriate drink and make hydration part of your preparation — just like choosing the right footwear and clothing.
Important note
This article provides general lifestyle information and is not a substitute for individual medical advice. Speak to your GP, pharmacist or another qualified healthcare professional if you have concerns about dehydration or have been advised to limit your fluid intake.
the NHS guidance on water and hydration, NHS dehydration advice, and the British Dietetic Association’s hydration resources. The NHS also identifies thirst, dark and strong-smelling urine, reduced urination, dizziness, tiredness and a dry mouth among the signs of dehydration.
https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition
