Beyond H2O: What is the best fluid to drink besides water?

October 16, 2025 •

4 min read

While water is often called the 'gold standard' for hydration, studies have shown that beverages with certain nutrients may be retained by the body even more effectively than plain water in some instances. This raises the question: What is the best fluid to drink besides water? The answer depends largely on your personal health goals, dietary needs, and activity level.

Quick Summary

Water alternatives like milk, coconut water, and herbal tea can offer unique benefits beyond simple hydration. Choices vary based on nutrient needs, exercise intensity, and calorie goals, providing options for post-workout recovery or daily fluid intake.

Key Points

Nutrient-rich options: Beverages like milk and coconut water offer electrolytes and other nutrients that can enhance and prolong hydration, especially after exercise.
Post-exercise recovery: Low-fat milk provides carbohydrates and protein in addition to fluids and electrolytes, making it an effective recovery drink for athletes.
Consider intensity: Choose between coconut water and sports drinks based on workout intensity; coconut water is better for moderate activity, while sports drinks suit high-intensity efforts.
Flavor without calories: Herbal teas and infused waters are excellent options for those who find plain water boring, offering flavor without added sugars.
Water remains the baseline: For most general hydration needs, water is the best and cheapest option. Alternatives are useful for specific goals, not as total replacements.

Why seek alternatives to water?

For most people and under most circumstances, plain water is the optimal choice for hydration due to its zero calories, zero sugar, and essential role in bodily functions. However, there are scenarios where other fluids can provide a greater benefit. Intense, prolonged exercise, for example, leads to the loss of electrolytes through sweat. Recovering from a stomach illness may require replenishing lost minerals. Additionally, some people find plain water unappealing and may struggle to meet their daily fluid intake goals. In these cases, specific alternative beverages can help not only with hydration but also with providing additional nutrients.

The science of enhanced hydration

Several factors can influence a beverage's hydrating properties. Electrolytes like sodium and potassium play a crucial role in maintaining fluid balance within the body's cells. Furthermore, the presence of macronutrients like proteins and carbohydrates can affect the rate of fluid absorption and retention. When a drink contains these elements, the body may absorb and hold onto the water content for longer, leading to sustained hydration. This is why some researchers have found that milk can be more hydrating than plain water over a short period.

Milk: More than just a breakfast drink

Milk, both dairy and fortified plant-based varieties, is a powerful hydrating beverage due to its nutrient profile. It contains electrolytes like sodium, potassium, and calcium, alongside protein and natural sugars (lactose). The combination of these elements slows the emptying of fluid from the stomach, which leads to prolonged hydration and less urine output.

Post-workout recovery: Low-fat or chocolate milk is often recommended as a post-exercise drink because it provides fluids, protein for muscle repair, and carbohydrates to replenish energy stores.
Children and mild dehydration: Milk can be an excellent option for rehydrating children or restoring mild dehydration, offering both fluids and vital nutrients.
Considerations: Due to its caloric content, milk is not ideal for calorie-free daily hydration. It is also unsuitable for those with lactose intolerance or milk protein allergies.

Coconut water vs. sports drinks

For those seeking an electrolyte-rich alternative, the choice often comes down to natural coconut water or a commercial sports drink. Their benefits and drawbacks depend on the intensity of your activity.

Coconut Water: This natural liquid is rich in potassium and low in sugar and calories. It's a great option for everyday hydration and light to moderate physical activity. However, it's typically lower in sodium than a sports drink, so it may not be sufficient for replacing the high sodium loss from intense exercise.
Sports Drinks: Specifically designed for athletes, these beverages contain carbohydrates and higher levels of sodium to quickly replenish fluids and provide energy during high-intensity, prolonged workouts. The downside is their higher calorie content and added sugars and artificial ingredients.

The gentle hydration of herbal tea

Herbal teas are a fantastic, caffeine-free way to meet your fluid requirements. Brewed from dried flowers, herbs, and spices, they are essentially flavored water.

Variety and antioxidants: Herbal teas like chamomile, mint, hibiscus, or rooibos offer a wide range of flavors and are rich in antioxidants, which can support overall health.
Zero calories: Unsweetened herbal teas provide guilt-free hydration with no extra calories.
Considerations: While black and green teas also provide hydration, their caffeine content can have a mild diuretic effect, although this is generally not significant in moderate amounts.

The simplicity of infused water

If plain water is boring but you don't want the calories of other drinks, infused water is an excellent solution. You simply add fruits, vegetables, or herbs to a pitcher of water and let the flavors meld.

No added sugar: You can get delicious flavor without the added sugars or calories found in many store-bought flavored waters.
Easy to customize: The combinations are endless. Some popular ideas include cucumber and mint, lemon and ginger, or strawberry and kiwi.
Additional nutrients: Infusing water can transfer small amounts of vitamins and antioxidants from the ingredients, providing a slight nutritional boost.

Comparison of popular hydrating fluids


Feature	Milk (Low-Fat)	Coconut Water	Commercial Sports Drink	Infused Water
Electrolytes	High (Sodium, Potassium, Calcium)	High (Potassium, Magnesium)	High (Sodium, Potassium)	Low (Slight, from infusion)
Sugar	Natural sugar (Lactose)	Natural sugar (Low)	Added sugars (High)	Zero added sugar
Calories	Moderate	Low	High	Zero
Best for	Post-exercise recovery, sustained hydration	Light to moderate activity, daily hydration	High-intensity endurance exercise	Flavorful, calorie-free daily hydration
Key Benefit	Fluid retention, muscle repair	Natural electrolytes, low calorie	Rapid energy and electrolyte replenishment	Increased fluid intake, flavor variety

Conclusion

While plain water is and will always be the most fundamental and healthy way to stay hydrated, it is not the only option. What is the best fluid to drink besides water? The answer is that no single alternative is universally superior; rather, the best choice depends on your specific needs. For high-intensity athletes, a sports drink is functional. For post-workout recovery, milk is an excellent choice. For those who need more motivation to drink, calorie-free infused water or soothing herbal teas can be the perfect solution. By considering the nutrient composition and your personal circumstances, you can select the most appropriate fluid to supplement your water intake and support your health. For more guidance on healthy beverage choices, consult resources like the National Kidney Foundation on healthy hydration practices for overall well-being.

Frequently Asked Questions

Coffee, particularly in moderate amounts (2-4 eight-ounce cups), can contribute to your daily water intake. While caffeine has a mild diuretic effect, it doesn't significantly counteract the hydrating fluid content for most people. However, water is still more effective for rehydration.

One hundred percent fruit juice can contribute to hydration and provides vitamins and antioxidants. However, it is high in natural sugars and calories and lacks the fiber of whole fruit. It is best consumed in moderation or diluted with water to reduce sugar intake.

Yes, for the most part. Sports drinks are designed for individuals engaging in prolonged, high-intensity exercise where a fast source of energy (carbohydrates) and electrolytes (especially sodium) is needed. For general daily hydration, their high sugar content makes them an unsuitable choice.

Adding fruit, vegetables, or herbs to water, known as infused water, is a simple way to add flavor and nutrients. It encourages higher water intake and is a healthy, calorie-free alternative to plain water or sugary beverages.

Yes, plain sparkling water is just as hydrating as still water, as long as it does not contain added sugars or sodium. It can be a refreshing, calorie-free alternative for those who prefer carbonation.

Absolutely. Caffeine-free herbal teas, such as chamomile, hibiscus, or ginger, are a great source of fluids and count towards your daily hydration goals. They offer the added benefit of antioxidants and other healthful plant compounds.

Bone broth is an excellent hydrating option, especially when sick, as it's rich in water and sodium. Sodium is an important electrolyte for fluid retention. However, you should monitor the sodium content, especially if you have high blood pressure.