Milk is a solid choice if you like it—great for bones and hydration. A glass of milk (8 ounces) counts just like water. But if you’re lactose-sensitive, stick to almond or oat milk.
Juice? Use caution. It’s often packed with sugar. One small glass (4 ounces) of real juice is fine, but don’t guzzle it like water. Sports drinks are only helpful if you’ve just run a marathon—or at least an hour of sweaty exercise. Otherwise, you’re just drinking colored sugar water.
B Fit B Hydrated - The Braden Aboud Memorial Foundation
The Sneaky Hydrators (and Dehydrators)
Did you know that watermelon, cucumbers, and lettuce are mostly water? Eating a big salad or snacking on fruit helps you stay hydrated without drinking a drop. So yes, that summer watermelon binge is basically a hydration hack.
On the flip side, alcohol and sugary sodas work against you. Alcohol is a diuretic—it makes you pee out more fluid than you take in. Soda floods your system with sugar, which can make you feel thirstier. Not evil, just not your hydration heroes.
