Let's be honest: "drink more water" is the most repeated health tip on the planet, and also the one most of us quietly ignore. It's a bit boring. And on a hot day, or the morning after a good one, even when you do down a big glass, you can still feel oddly wrung out.
There's a reason for that, and there's a nicer fix than forcing down your eighth glass of plain water.
Why water sometimes isn't enough
Two things are going on here:
The science
When you sweat, you lose water and electrolytes (mostly sodium and potassium). Top up with plain water only and you're replacing the water but not the salts, so you actually dilute what's left and your body struggles to hold onto it.
Add a pinch of salt and a little natural sugar, though, and it changes: a small amount of glucose helps your body absorb water and sodium faster.
It's the same trick behind proper rehydration drinks.
The human
The answer is simple - loads of people just don't like water. That's completely fine. If plain water bores you, you drink less of it; that's not a willpower thing, it's a flavour thing.
Make it taste like something and you'll reach for it without thinking. Honestly, half of good hydration is just… actually drinking the stuff.
DIY Summer Hydrator
(one big glass, 500ml)
- 500ml water (or coconut water for extra potassium)
- Juice of ½ a lemon or lime
- A small pinch of sea salt
- 1 tsp honey or maple syrup
Stir until the honey melts in, add ice, sip. Done.
What each bit is doing
-
Sea salt
This is your sodium, the main electrolyte you sweat out. A pinch is genuinely all you need. It's also what fixes the "I've drunk loads and I'm still parched" feeling. -
Maple syrup
A little natural glucose. Partly flavour, but it's also pulling its weight: that small hit of sugar is what helps the water and salt actually absorb, rather than running straight through you. -
Lemon or lime
Brings a bit of potassium (the other electrolyte that matters), a little vitamin C, and most importantly, it makes it taste fresh instead of like seawater. -
Coconut water (optional)
Swap it in for the water if you want more potassium naturally. It's already a touch sweet, so you can go easy on the maple syrup.
Make it yours
- Add in a few mint leaves or cucumber slices for a garden-y version.
- Very hot day or post-workout? Make sure you add a sightly bigger pinch of salt, that's when it's 100% justified.
- Freeze into lollies or a slush. Works wonders for the kids and for you.
- Prefer it fizzy? Top with sparkling water instead of still.