There’s nothing quite as thirst-quenching as a glass of ice-cold water. We’ve all heard the 8 glasses per day rule to stay hydrated. But fluid needs are unique and based on age, gender, activity level, medical condition, body composition and the climate. Requirements increase during pregnancy and breastfeeding. For healthy adults, a general daily guideline for women is 9 cups and 13 cups for men.

While the thought of consuming this amount may seem daunting, consider that fluid is available in many different beverages. Beverages with health benefits include:

• Tea: herbal, green and black tea: Antioxidants, which are compounds that may help reduce the risk of certain chronic diseases are found in both caffeinated and herbal teas.
• Coffee: Drinking moderate amounts of coffee has been linked to a lower risk of cardiovascular disease, Type 2 diabetes and Parkinson's disease. Like tea, it contains health-promoting antioxidants. Making your coffee a vehicle for low-fat milk is one way to increase your daily calcium and vitamin D intake. If your diet does not include dairy, a fortified soy beverage is a calcium-rich alternative. Just be mindful if adding sweetener, since coffee drinks can be a source of added sugars.

Note that 400 milligrams of caffeine is the upper limit recommended per day for healthy adults. People with hypertension and older adults may be at a higher risk for negative side effects of caffeine. Pregnant and breastfeeding women will also want to limit caffeine and should discuss their intake with a health care provider. Due to caffeine being a stimulant, it is not recommended for children and adolescents.

• Dairy milk: One cup of 2% milk has roughly 8 grams of protein and about 300 mg of calcium, plus potassium, B vitamins, and often added vitamin D. These nutrients help build strong bones and muscles, and milk is one of the best dietary sources of calcium and vitamin D. Dairy milk contains about 12 grams of lactose per cup and some saturated fat in whole milk.
• Soy milk: One cup of unsweetened soy milk has roughly 7 – 8 grams of protein and is naturally low in saturated fat. Fortified soy milk provides calcium and vitamin D in amounts similar to dairy milk.
• Almond, oat, and hemp milk: be mindful of their nutritional gaps, such as protein, and choose fortified and unsweetened versions.
• Juice: Choose 100% juice. Try pomegranate, beet, vegetable juice, tart cherry, orange and grapefruit. Dilute fruit juices with seltzer for a refreshing drink.
• Water or seltzer: add herbs, cucumbers, oranges, lime or lemon for flavor.

For a special treat, try this cold tea recipe from Afternoon Tea is the New Happy Hour. Written by Blowing Rock resident Gail Greco, this book is full of beautiful pictures along with tips for brewing tea and more than 75 recipes for tea, small plates, sweets and more.

Salted Caramel Cold Brew Milk Tea

• 2 cups whole milk
• ¼ cup loose black tea of choice, such as Orange Pekoe
• 2 tablespoons caramel sauce
• ½ teaspoon finely granulated salt

1. Add milk to a saucepan and stir in the tea, caramel and salt.
2. Heat on medium-low, simmering for about 10 minutes. Do not bring to a boil.
3. Remove from the heat and pour though a strainer into a pitcher.
4. Chill in fridge for at least an hour before serving.

Serves 2