Why Smoothies Aren't Great For Hydration

Most smoothies boast tons of health benefits, but they're actually not the best choice for hydration. While smoothies can be a nutritious snack or meal replacement, they should never be a water replacement for two main reasons: Their high sugar content and their thick consistency.

The biggest mistake people make with smoothies is only using sweet fruits, fruit juices, and sweeteners, which can significantly increase the sugar content of the drink. Of course, natural sugars found in fruits are generally healthier than added sugars, but they still contribute to the overall sugar load. You'll find that chugging down a smoothie leaves your throat feeling more dry, due to its intense sweetness. Smoothies are more comparable to milkshakes or popsicles in terms of hydration. 

Furthermore, the thick consistency of smoothies can leave you feeling even more parched than you were before. The excessive sugar consumption can also have a diuretic effect, leading to increased water loss and counteracting the hydrating benefits of your smoothie.

How to up your smoothie hydration game

If you want to make your smoothie a little more healthy, first watch out for how many sugary fruits you're adding to your smoothie. A smoothie loaded up with too many mangoes and bananas can overload your body with a sugar rush. Add in low-sugar fruits and vegetables like strawberries, cherries, blueberries, and leafy greens. Bulking up your smoothies with fiber-rich veggies like avocado, celery, spinach, or lettuce can contribute to the overall water content of your blend, increasing hydration levels while providing a nutrient boost.

As for your liquid base, water is usually the best neutral option for hydration since it contains no added sugars and is easily absorbed by the body. But you could also replace it with coconut water. This tropical elixir is known to be packed with electrolytes like sodium, potassium, and magnesium, which replenish essential minerals lost during a vigorous workout or on a hot day. The delicate flavor of coconut water can enhance the overall taste profile of your smoothie,

If you don't want to add too much liquid to your smoothie for a hydration boost, double the amount of ice you add. It'll turn your smoothie into a refreshing slush, and you'll still have extra hydration as the ice melts into the drink. This might dilute your smoothie's flavors a bit, but not so much that it's unenjoyable. By incorporating these tips into your smoothie routine, you'll be left feeling fully replenished and more hydrated than you were before.