How Orange Juice Is Actually More Hydrating Than Water

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We've previously discussed why you should drink water in the morning — starting the day off on the right foot with regards to hydration sets you up for success — but, after your next vigorous workout, maybe you should reach for a glass of something different to replenish your fluids. Not Gatorade ... we're talking about orange juice. A 2016 study published in The American Journal of Clinical Nutrition found that OJ was more effective than water in terms of hydrating effectively. More specifically, researchers found it helped the human body hold onto water instead of simply voiding it after consumption. The scientists involved created a proprietary hydration index and found through experimentation that orange juice was great at not only restoring water to cells but also helping them hold onto fluids.

When you sweat excessively after a great session in the gym or time spent outside on a hot day, your body loses fluids. These need to be replaced so that you can keep functioning at an optimal level. Orange juice is particularly effective at this job because it contains electrolytes, a group of minerals that help rehydrate the body better than mere water. The potassium in OJ is one such electrolyte that aids in proper fluid balance. Picking up one of the best store-bought orange juices at your local supermarket will do the trick, as long as it contains pure fruit juice. For maximum freshness and zero additives, you can bust out your hands-free citrus juicer and make your own.

Orange juice will hydrate you effectively, but it comes with a caveat. In addition to containing nutrients and minerals that can help your body hang onto precious fluids, orange juice also contains a lot of sugar and calories — on average, 110 calories and 20 grams of sugar per 8-ounce serving. What's more, drinking orange juice before a workout can actually have the unwanted effect of decreasing your fat-burning potential. If you are exercising for weight control, the calories may generally be an addition that doesn't work with your goals.

Knowing how long orange juice lasts in the fridge (not terribly long!), perhaps you'll want to enlist the help of your favorite gym buddy to enjoy your OJ after a workout. You can also decrease the sugar hit to your system by cutting the juice with refreshing cold water for a beverage that increases hydration while moderating your intake of calories. Alternatively, you could give in a bit to the sugary sweetness and incorporate 100% orange juice into a dessert that helps you replenish fluids while enjoying a treat. We like to keep old-fashioned silicone popsicle molds in our kitchens and make delicious ice pops to savor after a heart-pounding gym session. Not only will they cool you down, but they can also help restore some of that hydration you lost. Orange you glad that we have beverage options besides plain water?