BY THE OPTIMIST DAILY EDITORIAL TEAM When the afternoon heat hits, and you’ve already had six glasses of water, sometimes the last thing you want is another sip of the plain stuff. Summer is when hydration actually matters most because the heat and humidity push your body to sweat out fluids and electrolytes faster than it can keep up. There are other drinks that do the job just as well, though, and some of them are genuinely enjoyable to make and keep on hand. What dietitians recommend reaching for this summer Coconut water: nature’s electrolyte drink If you’ve been sweating through outdoor plans, coconut water is a solid first reach. Registered dietitian Alison Swiggard, MS, RDN, LD, founder of In Good Company Nutrition, explains that it naturally contains electrolytes, particularly potassium, with smaller amounts of sodium and magnesium. Those electrolytes regulate fluid balance in and around your cells, support muscle and nerve function, and replace what you lose through sweat. One 8-ounce serving has nearly 600 milligrams of potassium, about 15 percent of your daily value, according to registered dietitian Marissa Karp, MS, RD, CDN, founder of MPM Nutrition. Ways to use coconut water beyond drinking it straight You don’t have to drink it plain. Karp likes making mocktails with coconut water, sparkling water, and lime juice. You can also stir in a pinch of sodium if you want something closer to a full electrolyte replacement, which is useful after a really sweaty afternoon. Smoothies: the hydration hack you might be overlooking A smoothie is a surprisingly effective way to rehydrate, and the reason has to do with carbohydrates. Most people don’t think of carbs as a hydration tool, but Swiggard says they matter a lot: “The glucose helps support fluid absorption in the small intestine.” It’s the same logic behind oral rehydration solutions, which is why blending your water with fruit and dairy sometimes does more than drinking water alone. What to put in your summer smoothie Swiggard recommends milk or yogurt as your base, as they bring fluids, potassium, calcium, and sodium all at once. Plant-based milk, coconut water, unsweetened juice, or iced herbal tea all work too. For fruit, she likes berries, bananas, mangos, peaches, oranges, and watermelon. They blend well and contribute both fluid and carbohydrates that help your gut pull in more of what you’re drinking. Fruit-infused water: the easiest upgrade If water gets boring by mid-July, this is the lowest-effort fix. Registered dietitian Callie Krajcir, MS, RD, founder of Callie K Nutrition, explains that the fruit adds a bit of nutrition, but the main thing is simpler: people drink more when the water tastes like something. Krajcir’s go-to combinations include watermelon and mint, cucumber and lime, or strawberries and basil. Throw them in a pitcher, keep it cold, and you’ll be reaching for it all day without thinking about it. Herbal iced tea: caffeine-free and more hydrating than you’d think By August, plain water can feel like a chore. Herbal iced tea is an easy swap — it’s naturally caffeine-free, made mostly of water, and doesn’t fight your hydration goals the way caffeinated drinks can. Karp notes that depending on the variety, you may also get some antioxidants out of it. How to brew it the right way Skip the bottled stuff. Brew your own with loose tea or tea bags and go easy on the sweeteners. For more flavor, Swiggard adds a slice of citrus, some cut fruit, or a splash of juice; they contribute a bit of carbohydrate alongside vitamin C and potassium, both of which help hydration along. Homemade sports drink: better than the store-bought version After a long day outside or a tough workout, your body can use something closer to a sports drink. Commercial versions work, but they tend to carry a lot of added sugar. A homemade version takes a few minutes and does the same thing. A simple DIY recipe Karp’s formula: unsweetened juice (orange juice is her pick) mixed with water or coconut water, plus a pinch of sea salt. The sodium and natural sugars help your small intestine absorb fluid more efficiently. Add honey, maple syrup, or fresh mint or basil if you want more flavor. It’s genuinely hard to go back to the neon-colored stuff once you’ve made your own.     Did this solution stand out? Share it with a friend or support our mission by becoming an Emissary.The post 5 dietitian-approved drinks to keep you hydrated this summer first appeared on The Optimist Daily: Making Solutions the News.