Our body without water is like a car without oil. Initially, small problems start to arise, which can then lead to serious complications. Water is the main building block of our body - on average, we are made up of 60% water, in infants this number exceeds 75%, and in the elderly, it drops below 50%. And even though the body loses water through breathing, sweating, urinating, and even talking, many people are still mildly dehydrated - without even knowing it.

What happens if you don't drink enough?

According to the Mayo Clinic, just a 1-2% loss of body fluids can cause fatigue, reduced concentration, and headaches. If you lose more than 5%, more serious symptoms start to appear - dizziness, weakness, dry skin, rapid heart rate. A 10% loss of fluids puts your life at risk.

But beware - the feeling of thirst is not the best indicator of hydration. By the time you feel thirsty, you are actually already mildly dehydrated. Therefore, it is crucial to find ways throughout the day to keep your body lightly hydrated - like watering a plant on a windowsill.

But what if water really doesn't go down your throat? No problem. There are more interesting, tasty, and healthy ways to stay hydrated without drinking liters of plain water.

1. Eat your water (yes, you read that right!)
   Fruits and vegetables are true water treasures. Cucumber contains 96% water, watermelon 92%, strawberries 91%, oranges 87%, tomatoes 95%. This means that with every bite, you are not just getting vitamins and minerals, but also fluid intake.
   
   A study from the University of Aberdeen showed that some types of fruits and vegetables hydrate the body more effectively than water itself - as they also contain natural sugars and minerals (such as potassium) that help the body retain water better.
   
   So, when you eat a bowl of watermelon, you have done a double good: you have consumed fluid and prevented hunger.
2. Flavored water - but homemade
   The supermarket shelves are full of flavored waters which are actually just juices with sweeteners or hidden sugars. The solution? Make your own. A slice of lemon, a handful of raspberries, some mint or basil leaves - all of these you can leave in a jug of water overnight and get a refreshing, healthy alternative.
   
   Not only is this healthier, but also much cheaper. According to Consumer Reports, the average American spends about $200 a year on bottled drinks - while by drinking homemade water, this cost would practically be eliminated.
3. Teas - hot or cold, just without sugar
   Herbal, fruit, green, white, or rainbow ... The choice is endless. A good tea is like a liquid medicinal plant. It contains antioxidants that help the body fight free radicals (harmful molecules that cause cell aging).
   
   A study from the National Institutes of Health confirmed that green tea contributes to better metabolism, reduces inflammation, and even improves cognitive abilities.
   
   And the best part - tea contains fluid that the body counts as water. Just don't add sugar, as one teaspoon adds 16 calories - and it adds up quickly.
4. Carbonated water - a bubbly myth
   Many people think that carbonated water is harmful to bones, but that's not true. This myth was debunked by a study in 2006 in The American Journal of Clinical Nutrition, which showed that bone density is not dependent on bubbles, but on the phosphorus and sugar content - found in carbonated drinks, but not in soda water.
   
   So, if you like bubbles, go ahead! Just be careful not to add sugar, artificial sweeteners, or flavors. And if you are worried about tooth enamel, make sure not to sip the drink for hours on end - rather, drink it all at once so that your teeth are not in prolonged contact with the acid.
5. Flavored ice cubes
   Fun trick: freeze berries, mint leaves, or cucumber slices in ice cubes and add them to water. This adds a gentle flavor and visual pleasure - which means you will be more attracted to the drink. Psychology plays a big role: if we like something more visually, we will consume it with more pleasure.
6. Soups and stews
   Every good vegetable or chicken soup contains more than 90% water. They warm you up in winter, and you can also eat them cold in summer (like Spanish gazpacho). If you are on a diet, soups are your ally - they satisfy you with very few calories while also keeping you hydrated.
   
   A study from the University of Pennsylvania showed that people who ate soup before a meal consumed 20% fewer calories in the main course. A double win!
7. Attention: fruit juices are not the solution
   If you think that orange juice is a good alternative to water, let us dispel the illusion: 2 dl of juice contains as much as 22 grams of sugar, which is almost the same as a glass of Coca-Cola. And although juice comes from fruit, it contains almost no fiber, which is key for slow sugar release in whole fruit.
   
   Even labels such as 100% natural and no added sugar are often misleading. Fructose - natural fruit sugar - is indeed natural, but in large quantities, it burdens the liver similar to syrup or regular sugar.
   
   The World Health Organization recommends that adults consume no more than 25 grams of added sugar per day - which means that a single glass of juice could already push you over the limit.

Hydration is not just water in a glass

If you don't like drinking plain water - don't panic. There are plenty of tricks on how you can get fluids into your body in other ways, without suffering at every sip. From fruits and vegetables to homemade teas and soups - every drop counts.

The important thing is to pay attention to signs of dehydration: dry mouth, fatigue, dark urine, dry skin, and irritability. And if in doubt - take a sip. Your body will be grateful. As the old saying goes: If water is not your favorite drink, add something that will appeal to your taste... But let it still be beneficial to your body.