How to Stay Hydrated Without Chugging Water All Day

What’s your reaction when someone reminds you how much water you should be drinking? Do you laugh it off? Wonder who has the time for that many ounces? Or cringe at the thought of chugging another glass? If so, this article is for you.

We all know hydration is important, but that doesn’t mean we all enjoy drinking water. While refreshing to some, it’s tasteless and unappealing to others. And drinking the recommended 11 to 15 cups a day can feel like a full-time job.

Luckily, you don’t have to rely solely on water to stay hydrated. Incorporating healthy drinks and water-rich foods can supplement your water intake and make meeting your hydration needs more realistic (and enjoyable). Whether you hate the taste of water or just get bored with it sometimes, these alternatives make it easy to stay hydrated when plain water just isn’t it.

Do you have to drink water to stay hydrated?

Drinking water is certainly the best way to hydrate, but it’s not the only way. Technically, anything that contains water contributes to your hydration, including certain foods and other beverages. The key is finding the right balance so you’re meeting your body’s water needs without overloading on sugar, calories, or caffeine.

It’s well-known that caffeine can have a mild diuretic effect, causing your body to excrete water instead of absorbing it. But here’s what many people don’t realize: sugar can have a similar effect. When you consume a lot of sugar, the excess glucose draws water from your body’s cells, leaving you more dehydrated than before. In other words, a sugary drink might quench your thirst in the moment, but it can actually set you back in the long run.

So while it’s totally fine to include healthy alternatives to water in your hydration routine, try not to rely too heavily on sugary or highly caffeinated drinks like coffee, soda, or sports drinks.

Healthy drinks besides water

If plain water doesn’t excite you, try switching things up with another healthy hydration drink. You’ll still want a few glasses of water each day to meet your needs, but adding some variety can help you feel more motivated to hydrate.

Plant-based waters

Plant-based waters deliver natural hydration with an extra boost of antioxidants and electrolytes. Coconut water is a familiar choice, but it can be higher in sugar and calories, and the taste isn’t for everyone.

Cactus water, on the other hand, offers light, crisp hydration with half the sugar and calories of coconut water. Made from prickly pear cactus fruit, it’s rich in five essential electrolytes that help your body hydrate more efficiently and antioxidants that help fight inflammation and support recovery after exercise. Caliwater Cactus Water comes in refreshing flavors like Watermelon, Pineapple, and Prickly Pear, giving you a fruity, slightly tart alternative to plain water that you’ll actually look forward to drinking.

Milk

Not only is milk hydrating, but it contains protein and electrolytes like calcium, potassium, and magnesium. Depending on the type, it also contains healthy fats that keep you full. Just keep portion sizes in check since calories can add up quickly. Most adults benefit from about three servings of dairy per day.

Diluted juice

Fruit juice is full of vitamins and water, but it’s also high in sugar—usually 20 to 30 grams per eight-ounce serving. Try diluting 100% no-sugar-added juice with water to enjoy a splash of flavor without the sugar spike. A good rule of thumb is to keep juice intake to eight ounces a day or less.

Herbal tea

Herbal teas are an excellent choice when you’re craving something warm and soothing. They’re hydrating, naturally caffeine-free, and many varieties offer additional wellness benefits. Choose peppermint for digestion, chamomile for relaxation, or rooibos for antioxidants. Adding a cup of herbal tea to your nighttime routine is an easy way to relax and rehydrate before bed.

Green tea

Green tea does contain some caffeine (less than half the amount found in coffee), but it’s still a great source of hydration and antioxidants. Its flavor can be unique, ranging from earthy to floral, and it’s delicious hot or iced. Sip it as a gentle start to your morning or an afternoon pick-me-up, but avoid drinking it too close to bedtime since the caffeine can interfere with sleep.

Black coffee

It might surprise you, but black coffee can count toward your hydration goals in moderation. Because it’s mostly water, moderate coffee consumption (about three or four cups) doesn’t dehydrate you. So go ahead and enjoy your morning cup (or cups). Just be mindful of what you add to it; sweeteners and creamers can quickly turn a healthy drink into a high-calorie treat.

Smoothies

It might not be practical to hydrate with smoothies all day long, but they’re a tasty way to sneak in water, fruits, and veggies. Blend frozen fruit, spinach, protein powder, and nut butter with a hydrating base like milk, water, or Caliwater Cactus Water. Try our Prickly Pear Smoothie Recipe for a refreshing breakfast or post-workout snack that keeps you hydrated and satisfied.

Best foods for hydration

Another way to keep up with hydration? Sneaking in water through your diet. Many fruits and vegetables are made up of as much as 96 percent water and contain a variety of electrolytes, providing a naturally hydrating boost. Be sure to incorporate these foods into your meals daily:

Hydration tips for people who don’t like water

Not everyone loves plain water, and that’s okay. If you’d rather sip something a little more interesting, you can still hit your hydration goals without forcing down glass after glass. Follow these practical tips to build a hydration routine that actually fits your tastes and your life.

Set hydration goals

Start by knowing how much your body needs. Most adults require around 11 to 15 cups of fluid per day from all sources—not just water. That means beverages like coffee, tea, milk, and plant-based waters count toward your total. So if you drink two cups of coffee in the morning, that’s two cups closer to your daily goal. To make your hydration goal more manageable, try breaking it into mini-goals: one cup with breakfast, one between meetings, and so on.

Eat a water-rich diet

Not all hydration has to come from what you drink; you can also boost hydration with what’s on your plate. Fruits and vegetables like cucumbers, berries, tomatoes, lemons, and lettuce are naturally high in water and help replenish fluids. Try adding a side salad to dinner, enjoying a piece of fruit with breakfast, or opting for soup as a starter. Small tweaks like these can make a big difference in preventing dehydration, especially if you struggle to drink enough.

Watch sugar intake

Sugar might make drinks taste good, but it doesn’t do your hydration any favors. Too much sugar pulls water out of your body’s cells, leaving you feeling thirsty and sluggish. To stay hydrated and energized, make smart swaps: choose black coffee over sugary lattes, Caliwater instead of sports drinks, and whole fruit instead of fruit juice. You’ll keep yourself hydrated longer and avoid the crash that often follows high-sugar beverages.

Infuse water with fruit

If plain water bores you, turn it into something you’ll actually want to drink. Infused water adds flavor naturally without any added sugar. Try adding slices of lemon, lime, or orange, or toss in some berries, pineapple, or cucumber. Fresh herbs like mint and basil can add an extra-refreshing twist. The options are endless, so mix and match fruits until you find your favorite combo.

Take hydration on the go

Hydration shouldn’t stop when you leave the house. Make it a habit to grab something to drink before you head out, whether that’s filling a water bottle, making an herbal tea for your commute, or tossing a Caliwater in your bag for later. Having a drink within reach reminds you to sip consistently throughout the day instead of trying to play catch-up at night.

Alternate water with other drinks

A little variety can help make hydration more interesting. Start your morning with a smoothie, sip fruit-infused water or diluted juice during the day, enjoy a Caliwater in the afternoon, and wind down with an herbal tea in the evening. What matters is that you’re getting enough fluids overall, so personalize your hydration routine to something you know you can stick to.

Make hydration fun with Caliwater

Who said staying hydrated has to be boring? Caliwater makes it easy and enjoyable. Each 12-ounce can is packed with natural electrolytes and antioxidants from the prickly pear cactus, helping you stay hydrated and refreshed throughout the day.

Sip it straight from the can after a workout, pour it over ice on a sunny afternoon, or blend it into a smoothie for a hydration boost that actually tastes good. And for families on the go, Caliwater Kids Pouches make it easy to keep little ones happily hydrated, too.

With several refreshing, mildly fruity flavors to choose from, Caliwater is an effortless, flavorful way to hit your daily hydration goals. No chugging, no boring water. Shop online, find in a store near you, or order on Instacart for hydration you can look forward to.

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