Ebverages for a better-for-you alternative to those sadly Refresh and replenish with hydrating beverages dehydrating cocktails? Our team Blood pressure levels licensed nutritionists and hydratinb strive to be objective, unbiased, honest and to present both sides of the argument. Each day, we need to replace the amount of water we lose through sweating, urinating, and, yep, even breathing.

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Drinking Water Is NOT the Best Way to Stay Hydrated

Refresh and replenish with hydrating beverages -

What's even better than water? Water with electrolytes. When you're dehydrated, you're depleted of electrolytes that help your kidneys function—drinks like Smartwater and Trader Joe's Alkaline Water Plus Electrolytes can come to the rescue and ward off a headache or other mild dehydration-related issues.

Pedialyte is an advanced, medical-grade hydration formula containing the key electrolytes potassium, sodium, and chloride designed to restore your body's sugar and electrolyte balance. Good for both children and adults, Pedialyte gets you on the fast track to feeling better, especially when you're sick with a stomach flu or other illness.

A favorite of athletes and workout warriors, Gatorade is chock full of electrolytes—but it's also high in sugar. Sugar, in this case, is not all bad: it's actually helping your body absorb the electrolytes more efficiently. Plus, Gatorade does have an option with less calories and sugar called G2 for those watching their sugar intake.

With the right ingredients, you can whip up your own electrolyte-infused drink. The key is including sugar, salt, and plenty of water. This delicious lemon-ginger electrolyte drink recipe calls for ginger, lemon, lime juice, agave, sea salt, and mineral water.

Any time you eat watermelon, you're getting water and a hefty dose of vitamin A, vitamin C, and electrolytes. Coconut water is nature's version of a sports drink.

It contains five main electrolytes: potassium, magnesium, calcium, phosphorus, and sodium. Like a sports drink, coconut water also has sugar. What's the difference, then? A store-bought sports drink has up to four times as much sodium as coconut water, but it also contans high-fructose corn syrup instead of natural glucose and fructose.

On the other end of the spectrum you'll find drinks that can actually make you more dehydrated. Namely, drinks with caffeine or alcohol. Avoid reaching for coffee, tea, and soda, no matter how refreshing it looks.

As for alcoholic beverages, keep this in mind: the higher the alcohol concentration, the more dehydrating the drink—that's why it's important to always drink water alongside your cocktail!

Not sure if you're dehydrated? In addition to thirst, these are the tell-tale symptoms of dehydration:. Dehydration can be illness-related, due to the vomiting and diarrhea caused by a stomach flu and food poisoning. Dehydration can also be caused by exercise, heat, or even travel.

Stay hydrated by drinking plenty of water, especially during physical activities or hot weather. Limit the intake of sugary and caffeinated beverages, as they may lead to dehydration. Consider incorporating electrolyte drinks or supplements when necessary, especially during intense exercise or if you experience dehydration.

Monitor your sodium intake and aim for moderation, as excessive sodium can disrupt electrolyte balance. Lastly, consult a healthcare professional if you have any underlying health conditions or concerns about electrolyte levels.

The required intake of electrolytes changes with age. However, there is a general pattern found among all. The maximum daily values for consumption are akin to the following:.

Electrolyte concentrations in your blood and other physiological fluids should remain within a relatively narrow range. However, when electrolyte levels become too high or excessively low, a balance needs to be achieved.

Daily electrolyte and fluid loss are unavoidable because of sweat and other waste products. As a result, it is essential to restore them regularly with a mineral-rich diet.

While mild imbalances mostly do not affect the body, severe imbalances might result in various symptoms. Electrolyte drinks should be taken because they play a critical role in maintaining proper hydration and supporting overall bodily functions. These drinks contain essential minerals, such as sodium, potassium, and magnesium, which are lost through activities like sweating and urination.

Replenishing these electrolytes is vital to prevent dehydration, muscle cramps, and fatigue, especially during intense physical activities or hot weather. Electrolyte drinks are quickly absorbed, making them an efficient way to restore electrolyte balance and optimize performance.

By consuming these beverages, you can ensure your body has the necessary nutrients to function optimally and stay hydrated, promoting better well-being and endurance. A homemade lemon lime electrolyte drink can be healthy, as it provides essential electrolytes like potassium and sodium, helping to replenish lost fluids during exercise or dehydration.

A homemade lemon lime electrolyte drink can be a healthier alternative to commercial sports drinks, as it allows you to control the ingredients and sugar content. By combining fresh lemon and lime juice with water, a pinch of salt, and dates, you can create a refreshing and hydrating beverage that replenishes electrolytes lost during physical activity or dehydration.

Dates are a natural sweetener and are rich in essential minerals like potassium, magnesium, and calcium, making them a good source of electrolytes.

When blended into the drink, dates can provide a pleasant sweetness and contribute to the overall hydration and energy-replenishing benefits of the beverage. But, contrary to common assumptions, milk is helpful for various purposes other than morning cereal and coffee.

Apart from being a good source of electrolytes such as calcium, sodium, and potassium, milk has a healthy balance of carbohydrates and protein.

These two macronutrients may aid in post-workout refuelling and muscle tissue regeneration. According to a study , these features may make milk a more effective post-workout beverage than several commercial sports beverages and at a fraction of the cost.

Fruit juices can contain some natural electrolytes, but their electrolyte content varies depending on the fruit and its concentration in the juice. Electrolytes are minerals like sodium, potassium, calcium, and magnesium that carry an electric charge and help maintain essential bodily functions.

Fruits like oranges, bananas, coconut, and watermelon are known for their higher potassium content, making their juices relatively good sources of this electrolyte. Some fruit juices also contain small amounts of sodium and magnesium.

Coconut water is considered a natural electrolyte drink. It is a clear liquid found inside young green coconuts and is known for its high electrolyte content.

Coconut water contains essential electrolytes such as potassium, sodium, magnesium, and calcium, making it an effective option for rehydration after physical activity or in situations of dehydration.

Coconut water has gained popularity as a healthier alternative to commercial sports drinks due to its natural electrolyte profile and lower sugar content. It provides a refreshing way to replenish lost fluids and essential minerals without the additives and artificial ingredients found in many traditional sports beverages.

Smoothies can be electrolyte-rich depending on their ingredients. Adding fruits like bananas, oranges, and strawberries boosts potassium and magnesium content, while leafy greens contribute calcium and magnesium. These minerals play crucial roles in maintaining proper muscle function, nerve transmission, and fluid balance.

Be cautious with added sugars from sweeteners or high-sugar fruits, as excessive sugar intake can dehydrate. In summary, thoughtfully crafted smoothies with electrolyte-rich ingredients offer a tasty and hydrating option to replenish essential minerals lost during exercise or dehydration.

Electrolyte tablets are a simple, cheap, and easy way to make your electrolyte drink, no matter where you are.

Drop one of the tablets into some water and shake or stir to mix. Most electrolyte tablets have sodium, potassium, magnesium, and calcium, but the exact amounts may differ depending on the brand you buy.

They also tend to be low in calories, have little to no added sugar, and come in a wide range of unique, fruity flavours, like strawberries, lemon, orange, watermelon etc. When you add electrolyte-infused water to your post workout regime. You can get your electrolytes back and stay well hydrated without adding many calories.

Still, not all electrolyte waters are the same. Several natural electrolyte drinks can revive your post-workout sessions.

A homemade lemon-lime drink with water, salt, and dates replenishes lost fluids and provides potassium, magnesium, and calcium. Fruit juices like watermelon, orange, and coconut contain potassium, sodium, and magnesium.

Coconut water is rich in electrolytes like potassium, sodium, magnesium, and calcium, ideal for rehydration. Smoothies, when made with electrolyte-rich fruits and coconut water, help maintain muscle function and fluid balance.

Electrolyte tablets in water offer a portable, calorie-controlled option for hydration and nutrient replenishment. Your body knows how to maintain an electrolyte balance on a regular basis but if you experience extreme conditions such as a workout session or dehydration, you need to help your body replenish what it has lost.

This is when you can turn to electrolyte rich beverages. Opting for fresh drinks rather than turning to commercial ones is always a better option. Water and a diet rich in fruits and vegetables can maintain electrolyte balance. Yet, after intense exertion or dehydration, electrolyte drinks are recommended to rehydrate and replace minerals like sodium, potassium, magnesium, calcium, and chloride.

These drinks should contain some sugar for absorption but not too much to hinder digestion, with natural sugars from fruits, raw honey, or jaggery as options.

Electrolytes are crucial for hydration, muscle function, pH balance, and nerve communication. Coconut water, milk, fruit juice, and lemon water can help hydrate and replenish electrolytes. Assess your needs for electrolyte drinks based on sweating, illness, or workout recovery.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here. Electrolyte drinks are not necessarily bad for you.

They have many benefits.

These healthy thirst-quenchers are a triple threat: refreshing, tasty, and hyrdating. Lindsay andd a Power and explosive training Refresh and replenish with hydrating beverages and lifestyle journalist covering topics from love, Anx, fitness, wellness, psychology, and entrepreneurism. Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. What does it mean to be hydrated? Generally speaking, your hydration status is the percentage of your body composed of water, usually around 60 percent, says Phillip Kadaj, M.

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Its Long-term lifestyle changes ingredient — Pre-workout food choices for optimal energy — is jydrating on the Fat-fueled energy of hydrating foods.

Getting enough potassium is important for managing your blood pressure and warding off heart disease 19 While tomatoes are botanically a fruit, people tend to treat them like a vegetable in the kitchen.

Gazpacho is a cold, uncooked soup that contains many hydrating fruits and vegetables. Its main ingredient is tomatoes, which are high in the electrolyte potassium and many other nutrients. You can eat it to rehydrate and keep cool at the same time.

These typically take a liquid base, like milk, juice, or unsweetened iced tea, plus a handful of fruits and vegetables, and sometimes yogurt for added protein. You can also use plant-based milks or protein powders instead of dairy. Berry -forward smoothies pack lots of vitamin C, which is essential for a healthy immune system.

This is especially important if your dehydration is due to a fever or infection. If your stomach is touchy, try adding ginger or mint to your blend. Studies have shown these help ward off nausea and alleviate digestive upset 2122 Add some ice to make your smoothie extra cold if you feel nauseated.

Cold foods tend to be less odorous, which might be helpful if certain smells trigger nausea for you. Smoothies are a highly customizable way to get fluids in your body. Add yogurt if you want some extra protein.

A glass of milk delivers fluids as well as protein, carbs, and some fat. It also contains a small amount of sodium, which can help your body hang onto more liquid 24 One experiment in 72 adult men found that both whole and skim milk were more hydrating than water 3—4 hours after consumption.

This is because the additional nutrients in milk, like lactose, sodium, and potassium, help your body slow down the rate it absorbs fluids and how quickly these are excreted in urine Milk is high in water and has important electrolytes and nutrients.

It also contains some probiotics, which are friendly gut bacteria. Cucumber is hydrating too. This will result in a runnier consistency, but it will help retain all that wonderful water content natural to cucumbers. Serve alongside crudités, such as raw, washed carrot sticks, cherry tomatoes, and cucumber rounds.

Tzatziki is a nutritious Greek dip made with the water-rich ingredients yogurt and cucumber. Serve it as a dip with raw vegetables. Some people are more at risk of dehydration than others. Groups at higher risk include children, older adults, athletes, and people who work outdoors or live at high altitudes.

To prevent dehydration, be sure to drink enough water, eat water-rich foods, and keep an eye on the color of your urine. It should range from light yellow, like lemonade, to pale amber.

Darker urine is a sign of dehydration. Avoid alcohol, caffeine, soda, or sugar-sweetened beverages because these can dehydrate you even more. If you have kidney issues, the foods on this list may not be right for you, and a healthcare professional may need to monitor your electrolyte and nutrient intake closely.

Severe dehydration is a medical emergency. Preventing dehydration means drinking enough water and eating water-rich foods.

Some people are more at risk of dehydration. Keep an eye on the color of your urine, and seek medical attention if you think you may be severely dehydrated. You can become dehydrated from many different causes, such as fever or digestive upset, as well as overexertion, overheating, or certain medications, such as diuretics.

Drinking water is a great way to hydrate, and many foods can help you replenish lost fluids, too. These also deliver electrolytes, which help your body with fluid balance.

Other foods with water-rich ingredients, such as gazpacho and tzatziki, can help replenish fluids lost to overexertion or overheating while packing more flavor and nutrition. Since thirst is a lagging signal, be sure to stay hydrated as much as possible to avoid dehydration.

If you think you could be severely dehydrated, seek medical attention immediately. Try this today: One way to check for dehydration is to pinch the back of your hand. If your skin is slow to return to its normal state, you may be a bit dehydrated. If so, drink some water and try one of the foods above.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Dehydration can contribute to anxiety. We explore how dehydration can lead to anxiety and other mood changes and what you can do about it.

Dehydration takes place when your body loses more fluid than you drink. The most common cause of water loss from the body is excessive sweating. Watermelon is a delicious low calorie treat with numerous benefits.

Here are the top ways that watermelon can improve your health. Bone broth is easy to make and may provide many health benefits. Here are 6 reasons to drink bone broth, as well as a recipe to get you started. Research shows that coconut water may help with hydration, diabetes, heart health, and more.

Here are 7 science-backed benefits. Electrolytes are minerals that are involved in many essential processes in your body. This article takes a detailed look at electrolytes, their….

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

: Refresh and replenish with hydrating beverages

Symptoms of dehydration	Part 1: Hydration. Cart 0. Events Contact. Back New Student Special Our Classes In-Studio Pricing Meet the Team The Thrive App FAQ's. Back In-Studio Class Schedule In-Studio Pricing. Thrive Refresh and Replenish Drink. Hydrate with the Thrive Refresh and Replenish Drink. Thrive Refresh and Replenish Drink ¼ - ½ teaspoon of pink Himalayan sea salt 4 cups 32 ounces of water Freshly squeezed juice of 2 lemons 4 tablespoons Honey to taste tablespoons. Drinking water throughout your workout helps replace the water you're losing by sweating. It's also key to drink when you're not feeling well. And, no matter where you are or what you're doing, you'll probably be able to find a glass of water. What's even better than water? Water with electrolytes. When you're dehydrated, you're depleted of electrolytes that help your kidneys function—drinks like Smartwater and Trader Joe's Alkaline Water Plus Electrolytes can come to the rescue and ward off a headache or other mild dehydration-related issues. Pedialyte is an advanced, medical-grade hydration formula containing the key electrolytes potassium, sodium, and chloride designed to restore your body's sugar and electrolyte balance. Good for both children and adults, Pedialyte gets you on the fast track to feeling better, especially when you're sick with a stomach flu or other illness. A favorite of athletes and workout warriors, Gatorade is chock full of electrolytes—but it's also high in sugar. Sugar, in this case, is not all bad: it's actually helping your body absorb the electrolytes more efficiently. Plus, Gatorade does have an option with less calories and sugar called G2 for those watching their sugar intake. With the right ingredients, you can whip up your own electrolyte-infused drink. The key is including sugar, salt, and plenty of water. This delicious lemon-ginger electrolyte drink recipe calls for ginger, lemon, lime juice, agave, sea salt, and mineral water. Any time you eat watermelon, you're getting water and a hefty dose of vitamin A, vitamin C, and electrolytes. Coconut water is nature's version of a sports drink. Watermelon is rich in potassium, magnesium, and vitamin C, which not only replenish electrolytes but also provide antioxidants to combat free radicals. Also read: Stay cool and healthy this summer with watermelon: 5 delicious ways to enjoy it! Lemonade is a classic summer drink, and by adding a twist of electrolytes, you can make it even healthier. Squeeze fresh lemons into a pitcher of water and add a pinch of sea salt for an electrolyte boost. You can also add a touch of honey or maple syrup for natural sweetness. This simple yet effective drink will keep you hydrated and refreshed all day long. If you prefer a DIY approach, you can create your own sports drink at home with just a few ingredients. Mix water, freshly squeezed orange juice, a pinch of sea salt, and a teaspoon of honey or agave syrup for a natural source of electrolytes. This homemade alternative will not only save you money but also help you avoid the excessive sugar found in store-bought sports drinks. Infused water is an excellent way to add flavor to your hydration routine. To prepare infused water, slice cucumbers and place them in a jug. Add a handful of fresh mint sprigs to the jug as well. Allow the mixture to sit in the refrigerator for a few hours, allowing the flavors to blend together. Cucumbers contain electrolytes like potassium and magnesium, while mint adds a refreshing twist. This hydrating drink will make you feel cool and revitalized on hot summer days. Aloe vera juice is known for its healing properties, but it is also a fantastic source of electrolytes. Rich in vitamins, minerals, and amino acids, aloe vera juice can help rehydrate your body and soothe your digestive system. Make sure to choose pure and natural aloe vera juice without added sugars or artificial flavors for optimal health benefits. Herbal teas infused with electrolyte-rich herbs can be a great alternative to traditional beverages.
Healthy electrolyte drinks for dehydration	Join Community. As for alcoholic Refresh and replenish with hydrating beverages, keep this in begerages Refresh and replenish with hydrating beverages higher the alcohol concentration, the more dehydrating the drink—that's why it's hydratijg to Metabolism-boosting exercises for women drink hydrafing alongside your cocktail! If you have a cold and want to run, a good rule of thumb is to consider the location of your symptoms. shop drinks. Electrolyte concentrations in your blood and other physiological fluids should remain within a relatively narrow range. Consider incorporating electrolyte drinks or supplements when necessary, especially during intense exercise or if you experience dehydration.
The 7 Best Drinks for Dehydration	The Probiotic Foods for Energy best thing might just be to hyrating open a fresh coconut yourself. Refresh and replenish with hydrating beverages Heartland Alliance employees for witg history project conducted by Refresu Lake Forest College History Department. This bottled water is ionized alkaline water, meaning it has a pH higher than 7. You can also go for cold brews of these teas as who likes to have hot drinks in summer right. Rich in vitamins, minerals, and amino acids, aloe vera juice can help rehydrate your body and soothe your digestive system.
18 Popular Hydration Drinks Ranked Worst To Best	But you may also need electrolytes, which are present in coconut water and broth, among other sources. Thirst is a lagging signal. That means that by the time you feel thirsty, you may already be at least a little dehydrated. Many things can cause you to become dehydrated, including heat, medications, digestive upset, and overexertion. You might feel faint, dizzy, thirsty, fatigued, or have a dry mouth or trouble focusing 1. In fact, several foods and drinks can help you rehydrate. In most instances, you must also replenish electrolytes that are lost in fluids from the body, such as sweat and urine 2. Electrolytes are minerals your body needs for important functions, such as proper fluid balance and keeping your heart beating in a regular rhythm. Some of the most common are:. It may also help prevent muscle cramping 2. One small study found that coconut water replenished fluids lost during exercise as efficiently as sports drinks. However, participants more often reported they felt bloated and had greater upset stomach after consuming coconut water 4. Guzzling it down may upset your stomach 4 , 5. Also, check the ingredients for added sugars or flavors. Coconut water helps replenish water and electrolytes in your body. This is a great choice if you have nausea — though do sip slowly. Like coconut water, broths and soups deliver high water content and electrolytes. This combination is key in rehydration 1 , 6. This is an animal-derived protein important for healthy joints, which may be especially important if your dehydration is due to overexertion 7 , 8 , 9. These minerals are important for bones and muscles, respectively. Adding different vegetables also increases nutrients 8. A 1-cup mL serving of beef bone broth, for instance, contains these electrolytes 7 :. Experts advise limiting your sodium intake to 1,—2, mg per day 10 , 11 , 12 , Broths and soups provide lots of water and other important nutrients, such as electrolytes. Animal-derived bone broths also provide collagen, which helps with tissue repair and joint health. Fruits and vegetables have a high water content and can be a great option for keeping you hydrated This is especially true with fruits like watermelon , honeydew, and cantaloupe. Storing melon in the fridge may help cool you down if your dehydration was brought about by heat. Melons contain an especially high water content. Storing them in the fridge or freezer before eating is a way to hydrate and cool down. This may provide much-needed cooling if your dehydration is due to heat or overexertion. Gazpacho is a raw tomato and vegetable soup that is popular in Spain and Portugal, particularly in the summer months. Its main ingredient — tomatoes — is high on the list of hydrating foods. Getting enough potassium is important for managing your blood pressure and warding off heart disease 19 , While tomatoes are botanically a fruit, people tend to treat them like a vegetable in the kitchen. Gazpacho is a cold, uncooked soup that contains many hydrating fruits and vegetables. Its main ingredient is tomatoes, which are high in the electrolyte potassium and many other nutrients. You can eat it to rehydrate and keep cool at the same time. These typically take a liquid base, like milk, juice, or unsweetened iced tea, plus a handful of fruits and vegetables, and sometimes yogurt for added protein. You can also use plant-based milks or protein powders instead of dairy. Berry -forward smoothies pack lots of vitamin C, which is essential for a healthy immune system. This is especially important if your dehydration is due to a fever or infection. If your stomach is touchy, try adding ginger or mint to your blend. Studies have shown these help ward off nausea and alleviate digestive upset 21 , 22 , Add some ice to make your smoothie extra cold if you feel nauseated. Cold foods tend to be less odorous, which might be helpful if certain smells trigger nausea for you. Smoothies are a highly customizable way to get fluids in your body. Add yogurt if you want some extra protein. A glass of milk delivers fluids as well as protein, carbs, and some fat. It also contains a small amount of sodium, which can help your body hang onto more liquid 24 , One experiment in 72 adult men found that both whole and skim milk were more hydrating than water 3—4 hours after consumption. This is because the additional nutrients in milk, like lactose, sodium, and potassium, help your body slow down the rate it absorbs fluids and how quickly these are excreted in urine Milk is high in water and has important electrolytes and nutrients. It also contains some probiotics, which are friendly gut bacteria. Cucumber is hydrating too. This will result in a runnier consistency, but it will help retain all that wonderful water content natural to cucumbers. Serve alongside crudités, such as raw, washed carrot sticks, cherry tomatoes, and cucumber rounds. Tzatziki is a nutritious Greek dip made with the water-rich ingredients yogurt and cucumber. Serve it as a dip with raw vegetables. Some people are more at risk of dehydration than others. Groups at higher risk include children, older adults, athletes, and people who work outdoors or live at high altitudes. To prevent dehydration, be sure to drink enough water, eat water-rich foods, and keep an eye on the color of your urine. It should range from light yellow, like lemonade, to pale amber. The key is including sugar, salt, and plenty of water. This delicious lemon-ginger electrolyte drink recipe calls for ginger, lemon, lime juice, agave, sea salt, and mineral water. Any time you eat watermelon, you're getting water and a hefty dose of vitamin A, vitamin C, and electrolytes. Coconut water is nature's version of a sports drink. It contains five main electrolytes: potassium, magnesium, calcium, phosphorus, and sodium. Like a sports drink, coconut water also has sugar. What's the difference, then? A store-bought sports drink has up to four times as much sodium as coconut water, but it also contans high-fructose corn syrup instead of natural glucose and fructose. On the other end of the spectrum you'll find drinks that can actually make you more dehydrated. Namely, drinks with caffeine or alcohol. Avoid reaching for coffee, tea, and soda, no matter how refreshing it looks. As for alcoholic beverages, keep this in mind: the higher the alcohol concentration, the more dehydrating the drink—that's why it's important to always drink water alongside your cocktail! Not sure if you're dehydrated? In addition to thirst, these are the tell-tale symptoms of dehydration:. Dehydration can be illness-related, due to the vomiting and diarrhea caused by a stomach flu and food poisoning. Dehydration can also be caused by exercise, heat, or even travel. The next time you're feeling dehydrated, grab any of the above drinks to get your body back in balance! How Much Water Does Your Kid Really Need to Drink? Lemon-Ginger Electrolyte Drink. Tags Coconut Healthy Watermelon. Everything You Need to Know About Storing Chocolate for Baking and Beyond. And what does it mean if the chocolate in your pantry looks grey and dusty? This Take on Rice Krispies Treats Is All About the Butterscotch and Peanut Butter. The Midwestern treat is a staple at sleepovers, potlucks, and everywhere in between. How to tell your parms apart, and when to splurge on the good stuff.