When the sun’s high and the air feels heavy, staying hydrated becomes more than just good advice, it’s survival. Not every drink helps, though. Some replenish and restore. Others leave us thirstier than before.

Water, as always, is king. Cold or not, sipped steadily through the day, it quietly does exactly what we need. But sometimes, especially after lots of sweat or activity, water needs a little backup.

That’s where oral rehydration solutions come in. With the right mix of salts and sugars, they help your body absorb water more efficiently, perfect after a long run, garden work, or a pounding headache.

Coconut water’s another gentle ally: full of potassium, lightly sweet, and refreshingly natural. It’s a lovely alternative to sugary sports drinks. Herbal teas, cooled and poured over ice, also work wonders, peppermint or hibiscus are especially refreshing and caffeine-free.

Diluted juice (half juice, half water) gives flavour and a little natural sugar, without overwhelming. And don’t underestimate milk. Cold, semi-skimmed, it’s surprisingly good at rehydration, especially after activity.

Infused water can also lift the ordinary. Add cucumber, mint, berries, or citrus, suddenly water’s more inviting, more likely to tempt you for another glass.

Avoid alcohol, fizzy sodas, and high-caffeine energy drinks. They might seem refreshing, but they quietly take more than they give.

Hydration isn’t about gulping gallons. It’s about listening, sipping often, and choosing drinks that care for your body, especially when the world turns hot.