Beyond the Tap: What can I drink instead of water to stay hydrated?

November 1, 2025 •

4 min read

Water makes up about 60% of the human body, playing a crucial role in nearly every bodily function. For those seeking variety, exploring what can I drink instead of water to stay hydrated? opens up a world of flavorful and nutritious alternatives beyond the tap.

Quick Summary

Hydration isn't limited to plain water; healthy alternatives include nutrient-rich beverages like milk, coconut water, and herbal teas, as well as electrolyte drinks tailored for specific needs.

Key Points

Variety is key: Supplement plain water with flavorful, healthy alternatives like herbal tea, milk, and coconut water to make hydration more enjoyable.
Electrolytes are crucial after intense activity or illness: For heavy sweating or fluid loss from sickness, drinks with electrolytes are more effective than plain water at restoring balance.
Food also hydrates: Incorporate water-rich fruits and vegetables, like watermelon and cucumber, to contribute significantly to your daily fluid intake.
Moderate caffeine and limit sugar: While some caffeinated beverages can hydrate in moderation, excessive intake and sugary drinks should be avoided to prevent dehydration.
Consider homemade options: Creating your own infused waters or electrolyte solutions allows for customization and control over ingredients.

Why seek alternatives to plain water?

While water is the gold standard for hydration, some people find it difficult to consume enough throughout the day due to a lack of flavor. Others may need specific nutrients, such as electrolytes, to rehydrate effectively after intense exercise or illness. Incorporating a variety of hydrating beverages and water-rich foods can make meeting your daily fluid goals more enjoyable and nutritious.

Nutrient-rich hydrating options

Several drinks not only provide hydration but also offer valuable vitamins, minerals, and other health benefits:

Milk (dairy and plant-based): Milk, particularly skim and low-fat versions, has been shown to be an excellent post-exercise rehydration drink due to its natural blend of electrolytes, protein, and carbohydrates. Plant-based alternatives like soy, almond, and oat milk also offer hydration, with some being fortified with calcium and other nutrients.
Coconut Water: This is a naturally low-sugar and low-calorie option, rich in electrolytes like potassium, sodium, and magnesium, making it a good choice for replenishing fluids. Be sure to choose brands with no added sugar.
Herbal Tea: Caffeine-free herbal teas like chamomile, ginger, and hibiscus are not only hydrating but also packed with antioxidants and potential anti-inflammatory properties. You can enjoy them hot or iced for a flavorful, calorie-free beverage.
Vegetable Juices and Broths: Juices made from vegetables like cucumber, celery, or beets contain a high water content and numerous vitamins. Warm vegetable or bone broths are also hydrating and provide electrolytes, which is especially helpful when recovering from an illness.

Flavored water and low-sugar choices

If you simply want to add some zest to your hydration routine without excess sugar, these options are ideal:

Fruit-Infused Water: Add slices of fresh fruit (e.g., lemon, berries, cucumber) or herbs (e.g., mint, basil) to still or sparkling water. This enhances flavor naturally without adding calories or artificial ingredients.
Sparkling Water: For those who prefer carbonation, sparkling water is a refreshing, calorie-free alternative to plain water. Just be mindful of potential added sodium in some varieties.

When to choose electrolyte drinks

For most people, plain water and a balanced diet provide enough electrolytes. However, in specific situations, electrolyte-enhanced drinks offer a distinct advantage.

Intense or Prolonged Exercise: When exercising for over an hour or in hot conditions, you lose electrolytes like sodium through sweat. Sports drinks formulated with carbohydrates and electrolytes can be beneficial for replenishing these losses and providing energy.
Illness: Episodes of vomiting or diarrhea can cause significant fluid and electrolyte loss. In such cases, oral rehydration solutions (ORS), like Pedialyte, or homemade versions are highly effective at restoring balance. Homemade ORS can be made with water, salt, and sugar.

Foods with high water content

About 20% of your daily fluid intake comes from food, and incorporating water-rich produce can significantly boost your hydration.

Fruits: Watermelon, strawberries, oranges, and melons contain over 90% water.
Vegetables: Cucumber, lettuce, spinach, and celery are excellent sources of both hydration and nutrients.

What to limit or avoid

While exploring alternatives, it is crucial to be aware of what can work against your hydration efforts:

Sugary drinks: Sodas, sweetened fruit drinks, and many sports drinks are high in added sugars, which can inhibit hydration and contribute to excess calorie intake.
Excessive caffeine: Moderate intake of coffee or tea is generally hydrating. However, very large amounts (e.g., more than 2-3 cups of strong coffee) can have a diuretic effect.
Alcohol: Alcohol is a diuretic that suppresses the hormone vasopressin, causing you to urinate more frequently and leading to dehydration.

Comparison of hydrating beverages


Beverage	Key Nutrients	Best For	Considerations
Plain Water	N/A	Daily hydration, weight management	Tasteless for some; no added nutrients or electrolytes.
Milk	Calcium, potassium, protein	Post-exercise recovery	Higher in calories and potentially fat; not suitable for lactose intolerance.
Coconut Water	Potassium, magnesium	General rehydration, mild exercise	Naturally low in sodium compared to sports drinks; check for added sugars.
Herbal Tea	Antioxidants, plant compounds	Flavorful, calorie-free hydration	Can be enjoyed hot or cold; caffeine-free options available.
Electrolyte Drinks	Sodium, potassium, carbs	Intense exercise, illness recovery	Often high in sugar and calories; not necessary for everyday use.
Infused Water	Vitamins from fruits	Flavorful, calorie-free alternative	Easiest DIY option; natural flavor boost.

Conclusion

Staying properly hydrated is essential for overall health, and while plain water is an effective choice, it is not the only one. By understanding the unique benefits and drawbacks of various drinks, you can choose the best option for your specific needs, whether for everyday consumption or targeted rehydration. For most, a combination of water, fruit-infused water, and herbal teas provides a healthy, flavorful rotation. However, for intense physical activity or illness, beverages containing electrolytes, such as sports drinks, coconut water, or homemade solutions, can be more beneficial.

Key takeaways

Diversify your fluid intake: You can meet your daily fluid goals by incorporating a variety of hydrating beverages and water-rich foods.
Choose based on your activity: For everyday hydration, stick with low-sugar, low-calorie options like infused water and herbal tea. For intense exercise, consider electrolyte drinks.
Limit sugary and caffeinated drinks: High-sugar beverages and excessive caffeine can have a counterproductive effect on hydration.
Listen to your body: Pay attention to thirst and urine color to gauge your hydration levels, ensuring you are neither dehydrated nor overhydrated.
DIY your hydration: Infusing your own water or making a homemade electrolyte solution allows you to control the ingredients and avoid unnecessary additives.

Frequently Asked Questions

Studies suggest that milk, particularly skim and low-fat milk, can be more hydrating than water due to its protein, sugar, and electrolyte content, which helps the body retain fluid for longer.

Yes, moderate amounts of coffee and tea can contribute to your daily fluid intake. They only have a diuretic effect in large quantities, typically exceeding 2-3 cups of coffee.

If you've lost fluids due to vomiting or diarrhea, an oral rehydration solution (ORS) like Pedialyte or a homemade mix of water, salt, and sugar is recommended to quickly replenish fluids and electrolytes.

For most people engaging in low-to-moderate exercise, water is sufficient. However, sports drinks are beneficial for intense, prolonged workouts (over 60 minutes) or heavy sweating, as they replace electrolytes and carbs.

About 20% of your fluid intake comes from food, especially water-rich fruits and vegetables like melons and cucumbers. While helpful, it’s not enough on its own, and you must also drink fluids to stay properly hydrated.

Low-calorie and flavorful options include fruit-infused water with ingredients like lemon, berries, or cucumber, and caffeine-free herbal teas.

No, most energy drinks contain high amounts of caffeine and sugar, which can work against hydration. It is best to avoid them and opt for healthier alternatives.