Staying hydrated might seem simple, but not all drinks serve your body equally. What you choose to drink can make a major difference in your energy levels, recovery and long-term health.
Let’s break down some popular drink options and how they can affect your overall health:
1. Water: Your everyday essential
Water supports nearly every system in your body, from regulating temperature and maintaining healthy joints to aiding digestion and improving focus. Most adults need around eight cups of water a day, though that number can vary based on activity level, climate and individual needs.
If you’re managing your weight, water is especially vital. “It can help control your appetite by preventing the dehydration that sometimes masquerades as hunger,” said Rebecca F. Dawson, DO, a weight management physician at Inspira Bariatrics and Weight Management Mullica Hill. “Drinking water before meals can also help you feel full, naturally encouraging portion control.”
2. Electrolyte drinks: For recovery, not routine
Electrolyte drinks, such as sports beverages and electrolyte-enhanced waters, can be beneficial when you’re sweating a lot, either from exercise or heat. They replenish key minerals, including sodium, potassium and magnesium, which help your muscles function and keep your internal systems balanced.
That said, these drinks aren’t necessary for most daily routines. “Many electrolyte drinks contain added sugars and calories that can derail your weight management goals if consumed regularly,” said Dawson. “They’re best reserved for times when your body really needs the extra support, like after an intense workout or during prolonged time outdoors in the sun.”
3. Energy drinks: Know the risks
Energy drinks promise a quick boost with caffeine, sugar and other stimulants, but they’re not ideal for your long-term health. While they may help you stay awake or power through a demanding day, they can also lead to jitters, heart palpitations and energy crashes.
If you occasionally reach for an energy drink, be mindful of the ingredients and how your body responds. Instead, aim to improve your energy levels by maintaining consistent hydration, balanced nutrition, quality sleep and regular physical activity.
4. Flavored waters and infusions: A tasty compromise
If plain water is not your favorite, you’re not alone. Many people find it easier to stay hydrated with a little flavor. Flavored waters or homemade infusions with lemon, cucumber, mint or berries can make hydration more enjoyable without adding a lot of calories or sugar. Just keep an eye on store-bought flavored waters, as some have hidden sweeteners or additives that can undercut your healthy habits.
Hydration and your long-term health
Hydration plays a role in everything from energy levels and mental clarity to digestion and metabolism. “Over time, chronically low fluid intake can increase the risk of kidney stones, urinary tract infections and fatigue,” said Dawson. “On the flip side, consistent hydration supports your body’s ability to burn calories efficiently and maintain healthy organ function—both essential to sustainable weight management.”
Hydrating well helps your body function optimally, day in and day out. Water should be your go-to beverage, but there’s room for other drinks depending on your activity level, goals and preferences. If you’re unsure what’s right for your health journey, especially when managing your weight, talk to your doctor. They can help you develop a hydration plan that supports your goals.