Crafting Herbal Drinks for Hydration
If you’re anything like me, you know that a long day in the garden or a hike in the woods calls for serious hydration. But plain water can get a little boring, right? And we know the store-bought hydration drink are packed full of sugars and dyes. That’s where herbal drinks come in! Herbal drinks packed with electrolytes, cooling benefits, and mucilaginous properties can take your regular hydration routine to the next level—and make it more enjoyable, too.
In this post, I’ll walk you through choosing your herbs, selecting a base liquid, and finishing your herbal hydration drink with a few fun extras.
Choosing Herbs for Hydration
Electrolytes in Herbs
Electrolytes (think sodium, potassium, calcium, and magnesium) help maintain fluid balance within and between cells and support nerve and muscle function. Many herbs are naturally rich in these minerals, so adding them to your water can give you a quick electrolyte boost. My favorites include:
Not only do these herbs contain minerals, but they also lend unique flavors and added health benefits to your drinks.
Cooling Herbs
Cooling herbs help regulate body temperature and keep you comfortable when the sun is blazing. Popular choices include:
Mucilaginous Herbs
When you need serious soothing (think dry throat or hot, dry weather), mucilaginous herbs like aloe vera and marshmallow root come to the rescue. They contain soluble fiber (mucilage) that becomes gelatinous when mixed with water, creating a soothing coating for tissues. This can help with everything from hydration to digestion.
Marshmallow Root Tea
Marshmallow Root tea can be a great base for your herbal beverage!
Herbs for Specific Hydration Needs
Everyone’s hydration needs are unique. Here are a few ideas on tailoring herbs to specific goals:
- Supporting Kidney Function: Nettle and dandelion leaf can be helpful for gentle kidney support.
- Reducing Inflammation: Chamomile, rosehips, and ginger can help soothe inflamed tissues.
- Soothing Dry Tissues: Mucilaginous herbs like marshmallow root and licorice can bring relief to dry throats.
Herbs to Avoid for Hydration
1. Highly Diuretic Herbs
- Examples: Dandelion leaf, parsley, horsetail, uva ursi
- Reason: While mild diuretics in moderation can support healthy kidney function, excessive use might lead to increased water loss, counteracting your hydration goals. If you’re aiming to retain more fluids, steer clear of large amounts of these strongly diuretic herbs.
2. Herbs with Stimulants
- Examples: Guarana, yerba mate, and certain high-caffeine blends
- Reason: Stimulants can increase heart rate and potentially contribute to dehydration if over-consumed. If you do enjoy caffeinated herbs (like green or black tea), balance them with plenty of water and hydrating herbs to offset potential fluid loss.
3. Herbs That May Affect Blood Pressure or Kidneys
- Example: Licorice root in large quantities
- Reason: While licorice root can be beneficial for certain conditions (like soothing tissues), it may cause sodium retention and raise blood pressure if taken too frequently or in large amounts. If you have any kidney or cardiovascular conditions, check with a healthcare provider before using potent herbs.
4. Herbs with Strong Laxative Properties
- Examples: Senna, cascara sagrada
- Reason: Laxative herbs can contribute to dehydration if they trigger frequent bowel movements. These are typically used short-term for constipation relief, not for daily hydration.
Choose a Base Liquid
Water is the classic go-to, but if you really want to ramp up the hydration factor, coconut water is a fantastic base. It’s naturally high in potassium and has a lightly sweet taste that pairs beautifully with many herbs. The only con is that coconut water does have some natural sugars (and some people don’t love the flavor!).
Other options include herbal infusions, fruit juices, (but those are definitely higher in sugar), and even fermented beverages like Kombucha or Water Kefir which can give you a probiotic boost.
Choosing the Right Base for You
When deciding which base liquid to use, keep in mind:
- Nutritional Goals: If you need extra electrolytes, coconut water is your friend. For a low-calorie option, plain water is best.
- Flavor Profile: Juices can highlight or clash with certain herbs—taste-test before committing to a large batch.
- Budget & Availability: Water is the most accessible, but coconut water or kombucha may not be as readily available (or as cost-effective) depending on where you live.
- Personal Preferences: Ultimately, you’ll want something you actually enjoy sipping on throughout the day!
How to Brew Herbal Tea
For detailed instructions on the methods for brewing herbal tea, check out my post: How to Brew Herbal Tea: Infusions and Decoctions.
Adding Fruits to Your Herbal Drink
Never underestimate the power of hydrating fruits! Melons and berries not only have a high water content but also come loaded with vitamins and antioxidants. Lemon, in particular, is a great source of vitamin C and can help alkalize the body. Populat fruit additions include:
Top it off with a Pinch!
A pinch of salt can transform your herbal drink from “nice” to “wow!” Sea salt adds extra minerals and electrolytes—essential for supporting proper hydration, especially in the summer heat.
When it comes to enhancing hydration with salt, quality really does make a difference. Not all salts are created equal—in terms of both flavor and mineral content. The best salt choices are:
What About Ordinary Table Salt?
- Refined & Processed:
- Typical table salt is highly refined: it’s stripped of most trace minerals and often includes anti-caking agents.
- If You Need Iodine:
- Iodine is essential for thyroid health, so if you’re not getting enough from other sources (like seafood or seaweed), using iodized salt occasionally can help.
- Otherwise, consider adding seaweed flakes or kelp powder to your infusions if you want a natural source of iodine.
Additional Tips for Your Herbal Hydration Routine
Sourcing Quality Herbs
Whenever possible, choose organic or locally grown herbs for the highest quality and flavor. If you’re growing your own, harvest them in the morning when the essential oils are most concentrated.
My favorite online store to buy herbs is Starwest Botanicals. They have excellent quality and a great selection.
If you need more help, check out my herb buying guide on choosing between organic and wild-crafted herbs.
Experiment & Listen to Your Body
We all have different tastes and hydration needs. Play around with various flavor combinations. Pay attention to how you feel after drinking each infusion; this will help you discover what works best for your body.
Storage & Safety
- Most herbal infusions are best consumed within 24–48 hours, especially if you’ve added fresh fruit.
- Keep your drinks in an airtight container in the fridge.
- If you’re pregnant, nursing, or on medication, consult a healthcare professional before trying new herbs.
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About the Author:
I’m Brittany, totally modern and mainstream turned crunchy mama!
Read more here about how I went from a totally incompetent cook and hyper-consumer to striving to live a more meaningful life from scratch.
I can’t wait to share my modern homesteading journey with you and I hope I inspire you to join along!
