We all know how uncomfortable bloating is. Your jeans, the ones you can’t button fully when you’re bloated, know too. To ease the discomfort, you can turn to one of the best supplements for bloating. Different digestive enzymes and botanicals can alleviate symptoms no matter why you’re bloated — and there are plenty of scenarios in which it’s normal to have an extended belly. 

Best Supplements for Bloating at a Glance

Best Overall: Love Wellness Bye Bye Bloat, $12 (with subscription) or $25 one-time purchase
Best for Regularity: HUM Flatter Me+ Pre and Probiotics, $33
Best for Gas Relief: Hilma Gas + Bloat, $36
Best for Hydration: Rhythm Girl Bye, $28
Best for IBS: Olly Beat the Bloat, $13
Best for Stress: Recess Calming Magnesium Blend, $35
Best Fiber Supplement: Nature Made Fiber Gummies, $23
Best for PMS: Moon Juice Magnesi-Om, $40

Got PMS? Maybe you’re bloated from water retention. Indulge in pizza delivery? Bloating is common if you have a gluten or dairy sensitivity. Constipation, gas, stress, and anxiety also go hand-in-hand with bloating, so it’s best to have a safe, belly-friendly supplement on your side. 

Read on for the best supplements for bloating. Don’t worry — you’ll be able to button your jeans again.

What causes bloating?

There’s no one reason for bloating. “An individual might feel bloated from a gas buildup in the intestines caused by high-fiber foods, carbonated beverages, fried foods, or foods containing the sugar alcohol sorbitol,” says Keri Gans MS, RDN, CDN, and Fractional Chief Nutrition Officer of VSL Probiotics. “Bloating can also occur from irritable bowel syndrome (IBS) symptoms, a woman’s menstrual cycle, side effects of medication, or due to stress or anxiety.”

Other causes of bloating include food intolerances, constipation, consuming gaseous foods (like broccoli and cauliflower), water retention, or slow digestion.

What ingredients should you look for in the best supplements for bloating?

The most important ingredients to look for in a supplement to treat bloating, Gans says, are strains of bacteria like bifidobacterium infantis, lactobacillus acidophilus, bifidobacterium lactis, and lactobacillus plantarum. “These strains have been shown to balance our gut microbiome and reduce bloating, and are commonly recommended for individuals with IBS,” says Gans. 

Another ingredient to look out for is magnesium stearate, which Gans says may help with bloating by decreasing stomach acid and relaxing stomach muscles. Natural ingredients like peppermint, ginger, fennel, aloe, and licorice may alleviate bloating symptoms too.

Ahead, see the best supplements to get your gut back on track.

Our mission at SheKnows is to empower and inspire women, and we only feature products we think you’ll love as much as we do. Love Wellness is a SheKnows sponsor, however, all products in this article were independently selected by our editors. Please note that if you purchase something by clicking on a link within this story, we may receive a small commission of the sale. 

BEST OVERALL

Love Wellness Bye Bye Bloat

$12.50

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It’s all in the name. Say goodbye (see you never!) to bloat with Love Wellness’s Bye Bye Bloat. No matter why your belly is feeling extended, whether from PMS-related water retention to overindulging in ice cream, Bye Bye Bloat gently alleviates bloating. It’s made with a clinically proven and first-of-its-kind combination of six critical digestive enzymes as well as botanicals that provide quick relief. You’ll especially want to keep Bye Bye Bloat on hand if you’re sensitive to gluten or dairy. 

Best for: PMS, supporting digestion of gluten and dairy
Key ingredients: Organic fenugreek seed powder, organic dandelion root powder, organic fennel seed powder, organic ginger root powder, organic parsley leaf powder
Type: Capsules
Instructions: Take one or two capsules after a meal or before bedtime, up to four capsules a day

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BEST FOR REGULARITY

HUM Flatter Me+ Pre and Probiotics

$33

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If you struggle with constipation, HUM’s Flatter Me+ Pre and Probiotics formula will get you back on track. (I say this from first-hand experience!) Its fast-acting blend of digestive enzymes, pre- and probiotics, and an herb blend debloats you in just 30 minutes and promotes regularity within two weeks of consistent use.

The anti-bloat formula includes ginger, peppermint leaf, and a powerful blend of 18 full-spectrum digestive enzymes, including lipase, amylase, and bromelain. Together, they support your digestive health, helping break down food, increase nutrient absorption, and get it moving in your digestive system. Bloat, be gone!

Best for: Constipation, overall digestive health
Key ingredients: Ginger, peppermint leaf, fennel seed, lipase, amylase, and bromelain
Type: Capsules
Instructions: Take one capsule twice a day before two main meals. 

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BEST FOR GAS RELIEF

Hilma Gas + Bloat

$36

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Gas—we all get it, we all don’t like to admit it. While totally normal, gas is one of the main causes of bloating, whether after a big meal, during your period, or while traveling. (Or just because!) For relief from bloating due to gas, try Hilma’s Gas + Bloat Relief, which is packed with natural herbs that break up intestinal gas and soothe the digestive tract. It contains several anti-bloat ingredients, like peppermint leaf and anise, that target the root cause to help reduce gas production while being gentle on your belly.

“I struggle with bloating and gas and bought this before my vacation,” says one reviewer. “It worked great. I was able to eat freely, release discomfort when needed, and look great in my clothes.”

Best for: Gas
Key ingredients: Lemon balm, fennel, peppermint leaf, anise, and caraway
Type: Capsules
Instructions: Take two capsules as needed up to six times daily

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BEST FOR HYDRATION

Rhythm Girl Bye

$28

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Maintaining a harmonious microflora in your gut is like walking a balance beam every day. The same goes for your vaginal pH and a healthy urinary tract. Oh, the joys of being a woman! Rhythm’s Girl Bye, a peach-flavored powder that you mix with water, supports all of the above with a mix of probiotics and seven vitamins and minerals. (This includes D-mannose, which is key if you suffer from UTIs.) One drink of Girl Bye and you’ll not only be relieved from bloating, but support your immune system, vaginal pH, and urinary tract too. 

Best for: UTIs, dehydration, gas
Key ingredients: Probiotics, D-mannose, magnesium, zinc, vitamins B, C, and D
Type: Powder
Instructions: Mix with water, drink once daily

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BEST FOR IBS

Olly Beat the Bloat

$13 $18 28% off

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Repeat after me: digestive enzymes are your friend. That’s especially the case if you suffer from IBS. That’s where Olly’s Beat the Bloat supplement comes in handy. Its blend of digestive enzymes and herbal botanicals support your body’s ability to break down all the tough stuff that can cause discomfort, like fats, carbs, lactose, and vegetable fibers. 

One reviewer, a new mom who was frustrated with her midsection, raves about Beat the Bloat. “Within a few days of using this my stomach feels so different,” she says. “No, I haven’t lost any weight or lost any fat but my stomach is noticeably flatter so my clothes fit better. It’s magical and it makes me feel so much better.”

Best for: IBS, cramping
Key ingredients: Amylase, cellulase, hemicellulase, lactase, alpha galactosidase, lipase, dandelion extract, fennel extract, ginger extract
Type: Capsules
Instructions: Take one capsule with water as needed, up to three capsules a day

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BEST FOR STRESS

Recess Calming Magnesium Blend

$25

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The mind-to-gut connection is no joke. One fight with your partner or one work presentation gone wrong can be the root cause of some bloating. Ease stress and anxiety with this Calming Magnesium Blend by Recess. A single serving contains half of your daily dose of magnesium, along with passion flower, L-theanine, and electrolytes, which together help calm the mind and keep you hydrated—both key to relieving bloating. The lemon citrus flavor is best for a zippy water or adding to your smoothie, or you can opt for unflavored to add it to coffee or anything else you’re sipping on. 

Best for: Stress, anxiety
Key ingredients: Magnesium, passion flower, L-theanine, and electrolytes
Type: Powder
Instructions: Mix with water, drink once daily

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BEST FIBER SUPPLEMENT

Nature Made Fiber Gummies

$23

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Fiber is essential for maintaining a well-oiled digestive machine. To help get your daily intake of fiber, add these Nature Made Fiber Gummies to your daily routine. They’re a convenient and delicious way to keep your digestive tract on, well, track. Each three-gummy serving provides six grams of inulin fiber, which improves digestive health and relieves constipation by supporting the growth of beneficial gut bacteria. 

Best for: Constipation, diarrhea, gas
Key ingredients: Chicory root fiber, citric acid, and lactic acid
Type: Gummies
Instructions: Chew three gummies daily

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BEST FOR PMS

Moon Juice Magnesi-Om

$40

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Admit it. You’re not your best self while PMS-ing. To relieve several of the woes that coincide with that time of the month, try Moon Juice’s Magnesi-Om powder. It’s packed with a magnesium blend that was specifically chosen to easily absorb into the gut, and also with L-theanine, which helps provide cognitive support. (Both PMS and digestive issues can be to blame for a foggy brain.) Drink this before bed to feel alert yet relaxed, and also less bloated, since it keeps you regular.

Best for: Improving mood, regularity
Key ingredients: Magnesium chelate blend (gluconate, acetyl taurinate and citrate) and L-theanine
Type: Powder
Instructions: Mix with water, drink once daily (recommended at night)

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Before you go, check out our slideshow below: 

Emma Lovewell gets it too. The Peloton fitness instructor welcomed her first child, Skylar, in August and has been taking her time returning to exercise (as she very well should). The influencer and author just posted her first post-baby workout to Instagram, and the caption contains a message every new parent needs to hear.

In the post, Lovewell notes that it’s considered a “general rule” that you can start working out at six weeks postpartum. Although, again, everyone is different; according to the American College of Obstetricians and Gynecologists, it’s usually safe to begin exercising “a few days” after giving birth if you had a healthy pregnancy and normal vaginal delivery. If you had a C-section or complications, your doctor should advise you on the timeline.

But no matter when you get the green light, it doesn’t actually mean you have to start exercising right then. As Lovewell puts it, with a cheeky winking emoji: “you can wait longer.”

“I’m choosing to take my time,” the fitness expert explained, “but also excited about getting stronger.”

In the video, Lovewell moves through three different Peloton workouts — including one of her own, a 10-minute postnatal core class! — while little Skylar plays in her seat nearby. And for the record, Lovewell did find it “weird” to take her own class, “but I thought it was cute to show Sky her mama on the screen,” and well, we can’t argue with that!

And it was a good choice anyway, because rebuilding core strength is essential after a pregnancy. Your abdominal muscles have just spent nine-ish months stretching and lengthening to make space for your growing baby, and they naturally get weaker over that time. You might even experience diastasis recti, or separation of the abdominal muscles, which can cause back pain, constipation, and incontinence — none of which you need to deal with on top of a new baby.

Strengthening your core both before and during pregnancy, then gradually adding core work back in after giving birth, are the best ways to prevent this kind of condition, experts previously told SheKnows. Kayla Itsines, a personal trainer, founder of the super-popular Sweat app, and mom of two herself, recommends new moms focus on strengthening deep core muscles, aka the muscles that stabilize your trunk and core, like your diaphragm, pelvic floor, and transverse abdominis. “I’m talking about movements that are really slow and controlled or strength holds,” Itsines previously told SheKnows.

The gentle core exercises we see Lovewell doing at the beginning of her video are good examples: modified planks and bicycles and slow leg drops from side to side, all of which encourage core activation and strengthening without getting too dynamic.

And Lovewell’s attitude sets a great example too. “These were some of my first workouts since Sky was born (besides walking, hikes, and carrying a heavy AF car seat around),” the fitness pro wrote in the caption, and she was all positives afterwards. “I felt proud of myself for moving my body, no matter how short or simple it was. Feels good to sweat and move!”

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Itsines is mom to 5-year-old Arna and 1-year-old Jax, and it’s no surprise that her fitness routine has changed quite a bit since becoming a parent. “I’m more proud of myself for completing my workouts because I have so much more on my plate with two kids,” Itsines tells SheKnows.

She’s open about opting for shorter workouts when she needs to. “I used to work out at 7:30 at night and used to be really flexible with my workouts,” Itsines recalls. “Since I had kids, it’s become something that I have to book in like an appointment. I also have to book it into my calendar twice as I usually miss the first appointment.”

She’s also even more focused on maximizing her time in the gym. “Keeping my sessions quick and effective is more important than ever so I can get them done, get home and do what I need to do,” Itsines explains. And of course, she relies on her support system to make it all work. “As a working mum there’s a lot to juggle and I am so lucky to have the help of my family.”

When it comes to working out as a mom, Itsines notes that strength training in particular is “so beneficial,” pointing out that it builds core strength while improving posture and the ability to “lift and move in a way that you couldn’t do before,” not to mention helping you feel empowered as a mother (and a person). “It feels good to feel fit and strong when you’re with your kids,” Itsines says, “whether you’re playing at home, running around together outside or need to carry them because they just don’t want to walk.”

When it comes to the best kinds of strength exercises for moms, Itsines notes that it really depends where you’re at in your journey. For new moms, it’s important to listen to your doctor’s exercise recommendations as your body postpartum. And even after you have the green light to work out, finding the time and energy for it isn’t easy, and stressing out about it will just make you feel worse. Give yourself grace, because being a mom is a 24/7 job that doesn’t always allow for gym time.

When you do get the chance to work out, you want it to be as efficient and effective as possible, which is why Itsines recommends focusing on your deep core muscles when you’re just getting back into exercise. “I’m talking about movements that are really slow and controlled or strength holds,” she explains. FYI, your deep core is made up of the muscles that stabilize your trunk and core (and by extension, the rest of your body), including your diaphragm, pelvic floor, and transverse abdominis. Keeping these muscles strong can help you avoid back pain and improve your overall function and movement, and they’re especially important for postpartum moms, whose abdominal muscles have just been stretched and weakened by pregnancy. Exercises like diaphragmatic breathing and bird dog are a great way to begin to strengthen your deep core after pregnancy, experts told SheKnows previously, and can also help to avoid conditions like diastasis recti.

Once you’re cleared to workout more intensely, “you can progress to those bigger lifts to build your strength,” Itsines says. She recommends “low-impact machine work that doesn’t involve jumping up and down,” like deadlifts, hip thrusts, and lat pull-downs. Itsines also shouted out the Post-Pregnancy Core & Restore and Core & Restore programs on the Sweat app. “Whether it’s been weeks, months or years since you became a mum, these programs are an incredible resource for women who want to rebuild strength and reconnect with their core.”

No matter how often you’re able to exercise or how many breaks you take, remember to move at your own pace and honor your body — and yourself — for showing up and taking care of your health!

Before you go, shop these essentials for your home gym:

Tracee Ellis Ross has been impressing us with her workouts for years. When the Black-ish star shares her sweat sessions on social media, fans are quick to praise her hard work and thank her for the workout motivation — and realness. One on time-lapse glute workout video, Ross admitted she sped up the video “cuz I took a lot of breaks!” “Looking for my summer abs,” she captioned another. Taking breaks and finding humor in the sweaty, “make it stop!” parts of exercise — yep, she’s just like us.

When we’re not taking notes on her workout habits (Ross is a big fan of the Tracy Anderson Method, FYI), we’re admiring her simple yet chic workout ‘fits. One item Ross has definitely turned us on to is the workout jumpsuit. While the Girlfriends actor will often rock a leggings-and-sports-bra set, it’s her one-piece tank-top jumpsuits that always catch our eye. Sleek and sweat-proof, Ross’ jumpsuits typically feature a chic cutout in the back or criss-cross straps to elevate the look (and provide some extra venting for sweat and body heat). She’s singlehandedly convinced us that we need at least one of these workout jumpsuits in our gym rotation.

If you feel the same, you’ve come to the right place. While we could only find one occasion where Ross spilled the deets on one of her jumpsuits (shoutout to the Varsity Unitard from Wear One’s At), we were able to dig up plenty of high-quality dupes that’ll do the trick just as well. Whether you’re hopping on the Tracy Anderson train, grabbing some weights for a strength sesh, or just heading out on an afternoon walk, check out our favorite Tracee-inspired workout jumpsuits below.

Wear One's At Varsity Unitard

$180

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Fans on Instagram begged Ross to share where she got this cute tee-style jumpsuit with a square cutout in the back — and the actor came through. The Varsity Unitard from Wear One’s At is quick-drying, moisture-wicking, and so versatile, we can understand why it’s Ross’ go-to. She’s worn it for strength workouts, elliptical sessions, and even some intense sled-pushing exercises. (PS: the black jumpsuit is nearly sold out, so snag the navy version if your size isn’t in stock!)

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FP Movement Good Karma Cut Out Onesie

$98

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Ross has rocked FP Movement Good Karma jumpsuits in the past and looked good doing it. While the version in this video is no longer available, we found this sexy option from the same brand. The comfortable fabric and ribbed details ensure that you’ll turn heads in this jumpsuit, which is compressive to make you feel supported and strong.

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Carbon38 V-Neck Jumpsuit

$148

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Ross loves a simple scoop-neck black jumpsuit, and that’s exactly what you’re getting with this sleek option from Carbon38. With a plunging neckline and ultra-soft fabric, you won’t want to take this jumpsuit off — and you won’t have to, because it’s the perfect piece for the gym and out and about. We love the super-low back, too — another feature we’ve noticed Ross wears frequently at the gym.

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Year of Ours Sasha Onesie

$125

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When you really feel like making a statement, reach for this red jumpsuit. Ross has worked out in similar items in the past, sometimes layering it under a short white crop top for extra coverage. We also love the halter-spaghetti strap combination, both styles that Ross often wears to the gym.

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Athleta Salutation Stash 7/8 Bodysuit

$129

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You can’t go wrong with a black tank-top jumpsuit, and Ross knows it. This simple jumpsuit from Athleta mimics the sleek styles Ross often wears to work out and features soft, supportive fabric that’s perfect for your next yoga flow.

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Year of Ours Recycled Cut Out Onesie

$88

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We love that Ross opts for jumpsuits with cutouts, which can range from eye-catching to subtle. This black jumpsuit from Year of Ours is somewhere in between — the cute front cutout will definitely turn a few heads, but it’s small enough that you still feel covered-up and supported.

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Athleta Salutation Mesh 7/8 Bodysuit

$145

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If you like the cutout look but prefer slightly more coverage, mesh is a great compromise. This option from Athleta comes with pockets (always a plus) with mesh cutouts around your sternum and lower back to keep you feeling cool and looking cute.

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Barbara Eden celebrated her 93rd birthday this year but she’s definitely not slowing down. In fact, that’s the I Dream of Jeannie star’s secret to a long, healthy life: staying physically active.

In a recent interview with Fox News, Eden shared that she uses two key tools to stay in shape: a stationary bike and a pair of five-pound weights. “I use very lightweight weights,” the actor explains, “but they’re good for your bones.” She’s definitely right about that. Per Harvard Health, “strength training can play a role in slowing bone loss, and can even build bone.” Even better: strength training exercises tend to be great for the bones in your hips, spine, and wrists, which are common sites of fracture due to osteoporosis.

Eden says that, like many of us, her workout routine changed during and after the pandemic. “I used to work out all the time,” she explained. “I used to do spinning classes and then do weights with a trainer… When COVID hit, that ended my heavy workouts.” Now she relies on home workouts to stay fit and strong — a switch many others made during the pandemic as well.

While the convenience of working out at home just can’t be beat, Eden says she misses the “camaraderie” and motivation she got from going to the gym. “I’m not much of a self-starter,” she admits. “I have to remind myself to go to the bicycle.” (Relatable, tbh.)

Eden also says that while she tried “aerobics,” she quickly found that “it wasn’t for me.” She prefers a “brisk” walk for cardio. “That’s good for you,” she explains. “It’s good for your knees and ankles. I find it better than running.”

On the nutrition side, Eden opts for moderation over trying to follow a specific diet — something she says she inherited from her parents. “My mother’s mantra was ‘moderation of all things.’ That’s how [my parents] lived, and that’s how I’ve lived.” That’s a sustainable attitude to have for Eden, who says she loves sweets and describes herself as a “sugar eater” — “just give me anything sweet.”

We love Eden’s straightforward, accessible approach to health and fitness, especially because it doesn’t require an expensive fitness class membership or a tricked-out home gym. While stationary bikes are on the pricier side (there are lower-cost options, though!), five-pound weights can be as low as $13 online and are versatile enough to be used for multiple kinds of exercises. You can curl them to work your biceps, do tricep extensions to target the backs of your arms, or even set them on top of your pelvis to add some resistance to simple glute bridges. (Check out more weightlifting tips from experts here!)

And weightlifting is great for not just your bone health — it can also improve your strength, posture, and metabolism. It might be time to invest in a set of dumbbells, and Eden’s favorite five-pounders area great place to start.

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It certainly works for these celeb couples. Take Kourtney Kardashian and Travis Barker, who were workout buddies before they became husband and wife and have kept up their healthy couple ways after tying the knot. Then there’s Victoria Beckham, who posts shirtless thirst traps of her former soccer star husband during their workouts, while Gabrielle Union says Dwyane Wade’s six-pack is her motivation. We’re not saying every couple that sweats together stays together (looking at you, Jennifer Lopez and Alex Rodriguez), but it seems to work for some. “It’s our own private time before the house wakes up to love on each other and love on ourselves,” Union wrote on Instagram of her workouts with Wade. “Intimacy can take many forms.” We second that — and would like to add, sweaty can be sexy too! These celeb couples who work out together definitely prove it.

Garner, who first played Elektra in 2003’s Daredevil (with ex Ben Affleck) and again in Elektra in 2005, said she hadn’t “picked up Elektra’s sais since 2004” when Ryan Reynolds and Deadpool & Wolverine director Shawn Levy approached her about coming back to the role. At that point, Garner wrote on Instagram, “I was fit, but not @marvel fit.”

What Garner called an “impossible dream” slowly began to edge closer to reality, and she explained that she and her stun double, Shauna Duggins, “amped up our training.” And if the video Garner posted is anything to go off of, that’s an understatement.

In the clip, Garner shows snippets from dozens of different workouts, from boxing to weightlifting to practicing with her sais, the martial arts weapons Elektra favors. Cardio included running, swimming, rowing, and jumping rope, and we’re especially impressed by all the compound, full-body moves Garner is doing, like dumbbell lunges with a chest opener, dumbbell punches, and all kinds of tough burpee variations. The mom of two was seen utilizing typical workout tools like weights, steps, and bands, but also mini trampolines and even a couple of pumpkins (yes, pumpkins) for shoulder presses. She even showed off some workouts she did with her eyes closed, which some experts say can improve balance and coordination.

In the caption, Garner also went into detail about her overall workout routine, which included daily workouts with trainer Beth Nicely plus “whatever homework she assigned for a second workout.” On top of that, Garner said she did boxing three times a week and spent “lots and lots” of time doing Becs Gentry’s workouts on the Peloton app.

Garner’s famous friends flooded the comment section with praise, with co-star Ryan Reynolds writing, “I love this… You are legendary.” Tracee Ellis Ross said “yessssssss to you,” with Rita Wilson adding, “This is riveting! Shows how much work goes into making something look effortless. You are a MARVEL, ok?” Our favorite comment might come from Olympic champion Lindsey Vonn: “I feel like we should work out together!”

Garner has shared sneak peeks at her workout routine in the past, from box jumps (and box jump fails) and pool games to flexibility challenges and obstacle courses. She’s also a big proponent of morning workouts, telling Women’s Health that she starts her Zoom workout with Nicely by 5:30 a.m., opting for a combination of dance cardio, plyometrics, and strength training. Her view on fitness is a holistic one: “Building your cardiovascular fitness and building your strength — it’s not about how you look, it’s not about how you fit into clothes, it’s about your own strength and pushing yourself further than you think you can go,” she told the outlet.

And Garner is a proponent of “hard cardio” for its many health benefits as well. “We need it in our bodies, but we need it in our brains. Your brain needs it!” she said on The Drew Barrymore Show last year.

Garner also emphasized how important it is to actually enjoy your workouts. “You find something that actually makes you feel joyful while you’re doing it or it won’t work,” she told Barrymore, and it sounds like the Elektra workouts fit right in. “We had #SuperHeroSummer over here,” Garner wrote in her post, “twirling sais in the backyard and laughing at our sore old bodies.”

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The comment speculated on Maher’s body-mass index (BMI), with the commenter writing, “I bet that person has a 30% BMI.” Never mind that BMI is not an accurate predictor of health (we’ll get to that later), and also not something that’s measured in percentages, and also not something you can tell just by looking at a person. Maher, who’s competing for Team USA in her second Olympics, couldn’t let the body-shaming slide.

“Hi, thank you for this comment,” Maher said in her response, which was posted July 10 and has recently gone viral on multiple platforms. “I think you were trying to roast me, but this is actually a fact.” Maher noted that she does have a BMI of around 30 — “29.3, to be exact” — and that this isn’t the first time she’s had to hear unsolicited comments about her body size.

“I’ve been considered overweight my whole life,” the athlete said. She shared a memory from high school, when she turned in a physical at school that stated she was overweight. “I was so embarrassed to turn that in and have that written there,” she said. “My whole life I’ve been this way.”

In conversations with her dietitian, though, Maher has been able to shift her perspective. “I go off facts, and not just what pops up [in my mind],” she said. “We talked about BMI, and we talked about how it’s really not helpful for athletes.”

BMI is calculated by dividing a person’s weight in kilograms by the square of their height in meters, then using the answer to place them in a category ranging from underweight to healthy to overweight or obese. However, many experts argue we shouldn’t rely on BMI when it comes to assessing health. In 2023, the American Medical Association announced a new policy urging doctors to not rely solely on BMI to diagnose obesity for numerous reasons, including its inability to “account for differences across race/ethnic groups, sexes, genders, and age-span,” as well as its “historical harm, its use for racist exclusion, and because is based primarily on data collected from previous generations of non-Hispanic white populations.”

“Height and weight plugged into a formula leaves out some very important determinants of health, so the BMI scale shouldn’t be considered the gold standard of health status,” Jenn Baswick, the Intuitive Nutritionist, RD, MHSc, previously told SheKnows.

The AMA also noted that BMI isn’t accurate when it comes to assessing body fat on an individual level. As Maher mentioned, that’s especially true for athletes.

Due to the simplicity of the BMI equation, “[a] person with lots of muscle and minimal body fat can have the same BMI as a person with obesity who has much less muscle,” Yale Medicine notes. “[A]n athlete with much more muscle than fat can have a BMI in the overweight range.”

Or, as Maher puts it, “BMI doesn’t tell you what I can do. It doesn’t tell you what I can do on the field. How fit I am. It’s just a couple of numbers put together,” she said. “It doesn’t tell you how much muscle I have, or anything like that.”

BMI isn’t a useful barometer for health on an individual level, so it definitely shouldn’t be used as a way to body-shame someone. (In fact, while we’re on the subject, no physical attributes should be used to body-shame. Can we maybe just stop body-shaming, period?) And as Maher says in a more recent TikTok, the Olympics are the perfect way to showcase that all bodies are capable and strong.

“As the Olympics officially start today, I want you to take a look at all the different body types on display,” Maher said in a July 26 TikTok. “All body types matter. All body types are worthy, from the smallest gymnast to the tallest volleyball player, from a rugby player to a shot-putter to a sprinter. All body types are beautiful and can do amazing things.”

And when it comes to anonymous body-shamers, Maher had the perfect mic drop. “I do have a BMI of 30. I am considered overweight,” she said in her first video. “But alas, I’m going to the Olympics — and you’re not.”

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We’ve all heard about how important it is to prioritize our H2O intake, but on a hot summer day, you probably need even more water than you think — which is why it’s so easy to get dehydrated and not even realize it, even when you’ve got plenty of hydration drinks at your fingertips.

“Your body is about 60% water, and during the summer months, we are constantly sweating and exerting energy,” registered dietitian Vanessa Rissetto, CEO of Culina Health, tells SheKnows. “If we aren’t properly hydrated we could end up in the hospital with dehydration, fatigue, and even heat stroke.”

“Water is important for just about every function and system in our body, from digestion to brain health,” adds registered dietitian Kaytee Hadley. That’s why symptoms of dehydration can vary so widely, she tells SheKnows; you might feel fatigued and have brain fog, or be experiencing muscle cramps or constipation. All of which is enough of a reason to keep pushing those fluids all summer (and all year) long, but the truth is, sometimes flavorless water does get a bit boring. So how do you stay hydrated without drinking water — plain ol’ unflavored water, that is?

We decided to ask the experts. Keep reading for other healthy ways to stay hydrated this summer that aren’t water, including the best hydrating drinks to sip on for refreshment when the weather’s hot.

Plant waters

Coconut, maple, and cactus water are often touted as being hydrating and a better choice than sports drinks. These trendy drinks may have some benefits, but depending on your goals, you may want to consume them sparingly. “Coconut water is extremely hydrating but quite high in carbs and sugar, so it’s best to drink it in moderation,” says Jason Kozma, a celebrity personal trainer based in Santa Monica, CA. And while maple syrup has a lower glycemic index than your typical granulated sugar, per the Cleveland Clinic (meaning it won’t cause as much of a spike in your blood sugar), it’s still “just a natural sugar,” Kozma says, “and there’s nothing special about it” in terms of helping with hydration.

Cactus water still has skeptics as well. Though the Mayo Clinic reports that there is research suggesting it can mitigate some of the effects of a hangover, it may still be too soon to label it a superfood. Still, if you particularly love one of these options and it helps you stay hydrated, go for it — just in moderation.

Infused water

Kozma notes that infused waters are a great alternative to coconut, maple, or cactus water, and easy to make on your own. “Just add lemon, lime, mint, or watermelon for a refreshing combination,” Kozma says.

Hadley recommends this option too. “Make your own fancy ‘spa water’ by adding your favorite combination of fruit, cucumber, mint leaves, or basil to a pitcher of water,” she says. “Keep it in the fridge overnight and enjoy over the next one to three days.”

Iced tea or iced coffee

These summer staples can be great sources of antioxidants when freshly brewed, but some of us skip it because caffeine is often touted as a diuretic. “This myth has been debunked,” says Tina Martini, fitness trainer, chef, and author of Delicious Medicine: The Healing Power of Food. Hadley notes that caffeinated beverages only have this diuretic effect — meaning they make you urinate more — when consumed in large amounts. “However, caffeinated drinks still have a net hydrating effect,” she says, “so enjoying that iced latte this summer will, indeed, help you stay hydrated.”

Sports drinks

Athletes rely on sports drinks to help restore their electrolytes — potassium and sodium — lost through perspiration, but most of us won’t need something that hardcore during normal bouts of exercise. Plus, they tend to be filled with things that we just don’t need. “Generally speaking, they contain too many chemicals,” says Martini. “It is better to make your own.” Or, add tiny pinches of pink Himalayan salt to your water. “It gets its color from Astaxanthin, a phytonutrient that removes free radicals from our bloodstream,” says Martini. Here is her spin:

Classic “Greatorade”

1/2 cup water

1/4 cup lemon juice

1/4 cup orange juice

2 tablespoons lime juice

1-2 teaspoons honey, agave, or pure maple syrup

pinch of pink salt

pinch of cayenne pepper

½ teaspoon magnesium powder (if prone to muscle cramping use one teaspoon)

Whisk and enjoy!

Electrolyte Packets

Electrolyte supplements have been growing in popularity recently and there’s some research to suggest that they’ve helped athletes stay hydrated while working out. You have a lot of options to choose from, with Nuun tablets and Liquid IV leading the charge, and Rissetto loves the Hydrate + Electrolyte Singles from Laird Superfood. When it comes to hydration, “electrolytes are a good place to start,” she says.

Watermelon

Packed with electrolytes, phytonutrients, antioxidants and a healthy dose of vitamin C, the refreshing summer fruit is also 92% water, making it not just healthy but hydrating too. While it isn’t always ideal to tote a chunk of it around, WTRMLN WTR has managed to get all of its cold-pressed — even the rind —goodness in a slim bottle. It comes in six flavors and has no added sugars.

You can also take advantage of all watermelon’s benefits from Martini’s post-workout drink. “Shrubs are old school drinks that have both a recovery benefit and are just downright refreshing,” says Martini. “They are making a comeback.”

Watermelon Recovery Shrub

1/2 cup coconut water or plain water

1/2 cup organic watermelon cubed, with the white part of rind (cut just the dark green off)

2 tablespoons fresh lime juice

2-3 mint leaves

1/2 tsp apple cider vinegar

pinch pink salt

Blend everything together until smooth and frothy. Serve in a chilled glass.

Vitamin water

The popular sipper seems like the perfect beverage, but it isn’t so. “It is really more of an adult Kool-Aid, plus many of the vitamins are not absorbed into the body,” says Martini. Indulge in fruits and veggies instead, since they’re jam-packed with vitamins and fiber. If you plan on consuming water with added vitamins, make sure to check the labels because the sugar content can be really high.

Hydration tip: Use a straw

Whichever of these refreshing beverages you choose, consider grabbing a reusable straw to sip it through. “Research suggests that drinking through a straw may actually help you consume more fluids without even realizing it,” Hadley says. Summer Stanley cups, anyone?

Before you go, shop these workout recovery tools we can’t live without:

It feels like we’re entering what’s seeming to be the golden age of at-home fitness — with a functional, space-conscious and actually fun home gym set-up being the thing everyone wants. It makes sense — gyms aren’t the safest pandemic-era decision to make (coming with their own risks and costs) and with work, school and play being at home, stolen time-saving workouts are the move.

There are expensive options for this at-home workout fix — including the viral, cult favorite Peloton bike. But, now, there are some more affordable options available for the high-tech bike that you can score when indoor spinning is something you love or want to try but you aren’t interested in the OG Peloton’s stressful price tag of $2,500.

Here’s a few that caught our eye during Prime Day:

As a reminder, these and all the incredible discounts you can score during Prime Day are for Amazon Prime members. If you’re not a member just yet, be sure to sign up HERE to take advantage of all the great savings from Amazon Prime Day 2024, which will take place from July 16-17.

pooboo Indoor Cycling Bike — $200, originally $270

This bike from pooboo is sturdy, but with an adjustable seat and handlebars to make it versatile for taller and shorter members of your family. It’s got a stand for your ipad/tablet (so you can tune into whatever virtual class you’re loving at the moment or catch up on whatever show you want to binge) and an LCD screen to track all the health data you’re itching to know mid-workout.

MERACH Exercise Bike — $190, originally $300

A comfy seat and a design focused on minimizing wobbling, this bikedoes the data-tracking you want from a smart bike and offers a dumbbell rack and free fitness courses.

YOSUDA Indoor Cycling Bike Stationary — $264, originally $340

A smooth, steel-frame bike, this one from Yosuda works to give a smooth and quiet ride (and extra precautions to allow you to stop your flywheels immediately if the ride gets too fast). Adjustable cage pedals and the LCD screen/Ipad mount also lets you have the high-tech, comfortable ride you want.

So, if you were thinking about going ahead with a home-workout investment piece and aren’t in the market for the much-hyped expensive bike, maybe one of these bikes will be the ride for you.

Our mission at SheKnows is to empower and inspire women, and we only feature products we think you’ll love as much as we do. Please note that if you purchase something by clicking on a link within this story, we may receive a small commission of the sale. 

Before you go, check out our favorite more affordable home gym accessories: