Can anything hydrate you better than water?

December 3, 2025 •

4 min read

According to a study from Scotland's St. Andrews University, not all beverages are created equal when it comes to hydrating the body, revealing that some common drinks are surprisingly more effective than plain water at maintaining hydration over a longer period. This raises a crucial question: can anything hydrate you better than water?

Quick Summary

Several beverages, like milk and oral rehydration solutions, may offer superior, longer-lasting hydration than plain water, especially after exercise or illness. Their effectiveness is due to components like electrolytes, protein, and sugar, which aid in fluid retention. While water is excellent for quick hydration, these alternatives slow gastric emptying and boost fluid absorption for specific needs.

Key Points

Beverage Hydration Index: The BHI reveals that some drinks retain fluids better than water over time, though water is the fastest for initial hydration.
Milk's Secret: Milk provides longer-lasting hydration than water due to its protein, fats, and electrolytes, which slow stomach emptying and improve fluid retention.
ORS for Severe Dehydration: Oral Rehydration Solutions are most effective for severe dehydration caused by illness or intense activity, with an optimized balance of electrolytes and sugars.
Context is Key: Choosing the best beverage depends on the situation; water for general needs, milk for post-exercise recovery, and ORS for specific medical conditions.
Everyday Hydration: For daily, low-intensity needs, plain water is the most efficient and healthiest choice without added calories or sugar.
Foods Contribute: Don't overlook hydration from foods like watermelon, cucumber, and soups, which also contain significant amounts of water.

Debunking the Myth: Why Water Isn't Always King

For decades, water has been crowned the undeniable king of hydration. While it is the most fundamental and universally recommended source of fluids, modern research has added a layer of complexity to this simple truth. A groundbreaking study from the University of St. Andrews in Scotland introduced the "Beverage Hydration Index" (BHI), a metric that compares a drink's hydration potential to that of plain water. The findings revealed that several drinks, especially those with certain nutrients, can promote better, longer-lasting fluid retention than water alone.

The secret lies in a drink's composition. Beverages containing electrolytes (like sodium and potassium), carbohydrates, and protein slow down the rate at which fluids leave the stomach. This slower absorption allows the body more time to process the fluid and retain it, rather than quickly flushing it out. While a glass of plain water will certainly quench your thirst and rapidly hydrate you, its effects can be more transient compared to a beverage with a more complex nutritional profile.

The Top Contenders: Drinks That Out-Hydrate Water

Milk

Often cited as a superior hydrator, milk contains a powerful combination of electrolytes, protein, and natural sugars. The sodium in milk acts like a sponge, helping the body hold onto water, while protein and fats slow gastric emptying, providing a more gradual and prolonged hydration effect. This makes low-fat milk particularly effective for post-exercise recovery, as it also helps replenish muscle glycogen stores.

Oral Rehydration Solutions (ORS)

Specifically engineered for rapid and efficient rehydration, oral rehydration solutions are a prime example of a scientifically formulated beverage that surpasses water. They contain precise ratios of water, salt, and sugar to optimize fluid and electrolyte absorption, making them the gold standard for recovering from severe dehydration, such as from illness or intense endurance activities.

Coconut Water

Hailed as a natural sports drink, coconut water is rich in potassium and other natural electrolytes. While it is less effective than specialized ORS for high-intensity exercise due to a lower sodium content, it is a great choice for mild to moderate rehydration and for those seeking a natural, low-calorie alternative.

Juice

Natural fruit juices, like watermelon or orange juice, are mostly water and contain electrolytes and carbohydrates that aid hydration. However, their high sugar content can be a downside for daily hydration, as too much sugar can draw fluid into the intestines and potentially offset some benefits. It is better to opt for 100% pure juice or dilute it with water.

Water's Undeniable Strengths

Despite the existence of more potent hydrators for specific scenarios, plain water remains the undisputed champion for everyday hydration. It is calorie-free, universally available, and contains no added sugars or artificial ingredients. For the vast majority of people in most daily situations, water is the best and simplest choice to maintain proper fluid balance. It is also essential for crucial bodily functions like waste removal and regulating body temperature.

Hydration Comparison Table


Beverage	Best For...	Key Hydration Factors	Considerations	Longer Lasting Hydration?
Plain Water	Daily, general hydration	High water content	No electrolytes or added nutrients	No, but rapid
Low-Fat Milk	Post-exercise recovery, mild dehydration	Electrolytes (sodium, potassium), protein, carbs	Contains calories and fat	Yes
Oral Rehydration Solution (ORS)	Severe dehydration, intense endurance	Optimal electrolyte/sugar ratio	Specifically for medical/athletic needs	Yes
Coconut Water	Mild to moderate rehydration	Natural electrolytes (high potassium)	Lower sodium than ORS, taste may vary	Moderately
Juice (100%)	Some hydration boost	Water, vitamins, natural sugar	High sugar content; should be diluted	Moderately
Sports Drink	Intense exercise (>1hr)	Electrolytes (sodium, potassium), carbs	Often high in sugar and calories	Yes

How to Optimize Your Hydration Strategy

Choosing the right beverage is about understanding your body's specific needs. For a standard day, plain water is all you require. However, if you're an athlete who has just completed a strenuous workout, or are recovering from a bout of illness, a drink designed for more efficient fluid retention, like milk or an ORS, might be the better choice.

For those who dislike plain water, infusing it with fruits or herbs can make it more palatable while still providing low-calorie hydration. Remember to always monitor your urine color, which is a simple and reliable indicator of your hydration status. Pale yellow is ideal, while darker colors suggest you need more fluids.

Ultimately, a balanced approach is key. Integrate a variety of hydrating sources into your diet, including water-rich fruits and vegetables. While a glass of milk or an ORS can provide a superior rehydration boost in specific situations, they don't replace the need for consistent, baseline fluid intake. This comprehensive strategy ensures your body receives both the volume of fluid and the electrolytes needed to function at its best.

Conclusion: The Final Verdict

The answer to the question, "can anything hydrate you better than water?" is yes, but with a crucial asterisk. Certain beverages, like low-fat milk and oral rehydration solutions, have been scientifically shown to provide more prolonged fluid retention due to their electrolyte, protein, and carbohydrate content. This makes them superior to water in specific contexts, such as rehydration after intense exercise or illness. However, for most everyday hydration needs, plain water is still the most efficient, healthiest, and most calorie-conscious option. A mindful approach to hydration means choosing the right beverage for the right situation. The goal is not just to replace lost fluid, but to do so in a way that best supports your body's overall health and performance. Knowing the science behind different fluids empowers you to make smarter, more effective hydration choices every day.

Frequently Asked Questions

For general, day-to-day hydration, plain water is the best and healthiest choice. It's calorie-free and readily available, meeting most people's fluid needs effectively.

Milk contains natural sugars, protein, and fat that slow down the process of gastric emptying. This allows the body to absorb and retain the fluid over a longer period, a key factor in its superior hydration index in certain studies.

For intense, long-duration exercise (over an hour), sports drinks can be beneficial. They replace electrolytes and carbohydrates lost through sweat more effectively than plain water, aiding in faster recovery. For light exercise, water is sufficient.

Coconut water is a good alternative for mild to moderate rehydration due to its natural electrolytes, particularly potassium. However, its lower sodium content makes it less suitable for high-intensity exercise compared to sports drinks.

Yes, caffeinated beverages do contribute to your daily fluid intake. While caffeine has a mild diuretic effect, the fluid in the drink still provides a net positive hydration benefit in moderate amounts.

Absolutely. About 20% of your daily fluid intake can come from foods, especially water-rich fruits and vegetables like watermelon, cucumber, and strawberries, as well as soups and broths.

The easiest way to check your hydration level is by observing your urine color. Aim for a pale yellow shade, which indicates sufficient fluid intake. Darker urine suggests you need to drink more.