Chia Seeds Are The Hydration Powerhouse You Need On The Go

It's easy to forget to drink enough water. Our bodies are made up of 70% water, and we need to stay hydrated in order to function properly and stay alive. One powerful way to hydrate on the go is by adding chia seeds to your routine. Despite their diminutive size, tiny chia seeds undergo a seemingly magical transformation when soaked, and they can absorb over 10 times their weight – and that is released into your system when you eat or drink them. That being said, a glass filled with chia water is more than just water, it's the perfect thirst quencher that saturates from within. They can also be easily added to breakfast foods, snacks, smoothies, and even desserts.

A good source of electrolytes, chia seeds make for a great sports drink. Rather than reaching for a sugar-filled Gatorade, try some iced chia water in your sports bottle instead. With 15% of the daily recommended amounts of magnesium and phosphorus, chia seeds can rehydrate and pick you back up without all the chemicals and artificial dyes used in commercial sports drinks.

Raw chia seeds have a pleasing, hard crunch when used as topping on yogurt or tossed in a salad. To take advantage of their hydrating qualities though, chia seeds do first need to be soaked. They will soften into a gelatinous, goopy substance that gives chia its somewhat slimy texture. Do not be alarmed, this slime is good for you.

Chia seeds are excellent for hydration because they help the body regulate and retain more fluid, per Fleet Feet. They are naturally hydrophilic, which is to say they love water and are very absorbent. After only a few minutes in liquid, chia will drink it up like a sponge and store it under its now-gelled skin. When you consume these plumped-up seeds, they slowly release their fluids into your system, providing sustained levels of hydration. When you drink a glass of chia water, you get the water, plus the fluid stored in the seeds.

The extra hydration and antioxidants provided by chia seeds may help to reduce inflammation (via WebMD). According to Practo, in the Indian medicine practice of Ayurveda, where the Hindi name of chia is sabja, it is believed to be a cooling agent. This beneficial heat-reducing quality of chia is especially helpful in hot weather, when sweating can quickly lead to dehydration or even heat stroke. 

Along with hydrating abilities, chia packs a ton of nutrients into its teeny proportions. It's a source of plant-based protein and omega-3 fatty acids, and provides substantial amounts of calcium and zinc. 1 ounce of seeds (about 2 tablespoons) contains 140 energizing calories. The high fiber in chia is reported to work wonders on the digestive tract, too. But make sure to drink plenty of water along with chia to avoid constipation, or the opposite (via Health News).

Chia seeds have a slight nutty flavor but mostly don't taste like much at all. With chia, it's all about the texture. The viscous consistency of soaked chia, similar to cooked tapioca, creates a base for puddings, a creamy thickener for smoothies, and works well as a vegan egg replacer.

Stay hydrated with chia seeds when you're rushing around by prepping in advance; have options made and ready to grab from the fridge for a fast, fluid boost before you go. Our hands down favorite go-to for enjoying hydrating chia is in overnight oats. This recipe for delicious matcha overnight oats is made with chia seeds, green tea, and maple syrup. Make it in a small jar the night before, then pop it in your purse or backpack the next morning to take with you for breakfast on the move.

For when it's super hectic, hack your water into rejuvenating chia fresca. Also known as iskiate, this chia-based drink was introduced in Christopher McDougall's book "Born to Run," about the Tarahumara running people of Mexico, who stay hydrated with the beverage on their daily, long-distance runs. The basic recipe calls for 2 cups of water per 2 tablespoons of chia, blended with a tablespoon of honey or agave, and the juice of 1 lime. Mix it up and let thicken before drinking, chilled. It's terrific for post-workout recovery, or anytime you could do with a hydration infusion to keep you going.