Finding Clarity: What is the best drink to rehydrate the body?

October 9, 2025 •

4 min read

According to the National Kidney Foundation, your kidneys use water to filter waste, making proper hydration essential for overall health. Choosing what is the best drink to rehydrate the body depends entirely on the situation, from light daily needs to intense physical activity or illness.

Quick Summary

The ideal rehydration beverage depends on the severity of dehydration and the context, such as daily life, intense exercise, or illness. While plain water is sufficient for most needs, other drinks containing carbohydrates and electrolytes are more effective for restoring fluid balance after significant loss.

Key Points

Water is Best for Most People: For daily fluid intake and moderate activity, plain water is the most effective and healthiest option.
Intense Exercise Requires Electrolytes: During prolonged or high-intensity workouts, a sports drink with electrolytes and carbohydrates is needed to replenish lost nutrients.
ORS is for Severe Dehydration: Oral Rehydration Solutions are specifically formulated to treat fluid loss from illness like vomiting or diarrhea by optimizing absorption.
Natural Options Have Limitations: Coconut water is a good source of potassium but lacks the sodium needed for heavy sweating, making sports drinks better for intense activity.
Food Contributes to Hydration: A significant portion of your daily fluid intake comes from water-rich foods like fruits, vegetables, and broths.
Avoid Excess Sugar for Rehydration: While some drinks contain sugar, those formulated for rehydration have a specific glucose-to-sodium ratio. Excessively sugary drinks can be less effective.

Dehydration occurs when your body loses more fluid than it takes in, disrupting its normal functions. This can be caused by physical activity, illness with vomiting or diarrhea, or simply not drinking enough during hot weather. Understanding the body's needs and how different beverages address them is key to effective rehydration.

The Basics: Water for Everyday Hydration

For most people in most situations, plain water is unequivocally the best option for staying hydrated. It is zero-calorie, readily available, and free of additives like sugar, which can actually impede rehydration in large amounts. For light to moderate physical activity, or simply for meeting daily fluid goals, water is all you need to replenish lost fluids. Some people find plain water boring, but this can be addressed by infusing it with fruits or herbs to add flavor without excess calories. Simply put, for basic hydration needs, you cannot go wrong with water.

Rehydrating for High-Intensity Exercise

When exercising for extended periods or at high intensity, you lose significant amounts of fluids and electrolytes, particularly sodium, through sweat. In these scenarios, plain water may not be enough to fully replenish what's been lost. This is where specialized drinks shine.

Sports Drinks

These are formulated to provide a balance of carbohydrates and electrolytes. The carbohydrates help to replenish muscle glycogen stores, which are depleted during prolonged exercise, while the electrolytes aid in restoring fluid balance. Sodium is particularly important, as it helps the body retain water and can stimulate thirst, encouraging you to drink more. For long, strenuous workouts, a sports drink can be more beneficial than water alone.

Chocolate Milk

Often hailed as an excellent post-workout recovery drink, chocolate milk contains a balanced ratio of carbohydrates and protein. This combination is ideal for replenishing muscle glycogen and assisting with muscle repair after a vigorous workout. Its electrolyte content also aids in rehydration.

Oral Rehydration Solutions (ORS) for Illness

In cases of severe fluid loss due to illness, such as vomiting or diarrhea, the body needs a specific balance of fluids, electrolytes, and glucose to recover effectively. Standard ORS packets, recommended by the WHO, are scientifically formulated to optimize fluid and electrolyte absorption in the gut. Sports drinks, sodas, and juices should not be used as substitutes for ORS in these situations, as their electrolyte and sugar concentrations are not balanced for maximum absorption and can worsen symptoms.

How to Make a Homemade Electrolyte Drink

For a DIY option, a simple and effective electrolyte drink can be made at home. This is particularly useful if you need rehydration but don't have access to a commercial ORS.

Ingredients for a basic homemade electrolyte drink:

1 liter of water
1/2 teaspoon of salt
2 tablespoons of a sugar source, such as honey or a natural fruit juice (like orange or lemon juice)

Mix the ingredients thoroughly and sip it slowly throughout the day. The glucose and sodium work together to enhance water absorption, similar to a commercial ORS.

Natural Alternatives and Other Drink Options

Beyond the primary options, several other drinks can support rehydration.

Coconut Water: Known for being naturally rich in potassium, coconut water can be an effective rehydration tool, especially for light to moderate activity. However, it generally contains less sodium than sports drinks, making it less ideal for high-intensity exercise where significant sodium is lost.
Milk: Both cow's milk and certain plant-based milks offer good hydration thanks to their electrolyte content and nutrients.
Broth: Low-sodium broths, especially warm, can be comforting and hydrating, providing fluid and some electrolytes.
Juices and Smoothies: While 100% fruit juice can contribute to fluid intake, many store-bought options are high in added sugar. Smoothies can be a great option, combining hydrating fruits with other nutrients.

Beyond Beverages: Hydrating Foods

Don't forget that about 20% of your daily fluid intake can come from food. Some excellent hydrating foods include:

Watermelon
Cucumbers
Oranges
Berries
Lettuce
Soups and broths

Which Rehydration Drink is Right for You?


Drink Type	Best For	Key Ingredients	Speed of Rehydration	Considerations
Plain Water	Daily hydration, mild to moderate exercise.	Water	Normal	Cheapest, no added calories or sugars.
Sports Drink	High-intensity or prolonged exercise (e.g., endurance sports).	Water, carbohydrates, electrolytes (sodium, potassium).	Fast	Contains calories and sugar; best for replenishing lost energy and electrolytes.
Coconut Water	Mild dehydration, light to moderate exercise.	Water, potassium, natural sugars.	Moderate	Naturally lower in sodium than sports drinks; not ideal for heavy sweating.
Oral Rehydration Solution (ORS)	Severe dehydration from illness (vomiting, diarrhea).	Water, precise ratio of glucose, sodium, potassium, and citrate.	Very Fast	Scientifically formulated for maximum fluid absorption; avoids excess sugar.
Chocolate Milk	Post-high-intensity workout recovery.	Water, carbs, protein, electrolytes.	Fast	Excellent for muscle glycogen replenishment and repair due to protein content.

Conclusion: Tailoring Your Rehydration Strategy

Ultimately, there is no single "best" drink for rehydrating the body. The optimal choice depends on your specific needs, the cause of dehydration, and the intensity of your activity. For everyday life and most regular exercise, water is the champion. For intense or long workouts, a sports drink or chocolate milk provides necessary electrolytes and fuel. And for serious illness, Oral Rehydration Solutions are the safest and most effective option for rapid recovery. By understanding these differences, you can make an informed choice to keep your body properly hydrated and functioning at its best. For more detailed information on daily fluid requirements, the Mayo Clinic provides excellent guidance on adjusting intake based on factors like exercise and environment.

Frequently Asked Questions

For light to moderate exercise, coconut water can be an excellent choice as it's naturally rich in potassium and lower in sugar. However, for high-intensity or prolonged workouts, a sports drink is better because it contains higher levels of sodium and carbohydrates necessary to replenish energy and replace significant losses from sweating.

Common signs of dehydration include dark-colored urine, feeling thirsty, a dry mouth, tiredness, dizziness, and urinating less often than usual. In infants, a lack of tears when crying or no wet diapers for a few hours can be signs.

You should use an ORS when experiencing severe fluid loss due to illness, such as persistent vomiting or diarrhea. The specific balance of glucose and sodium in an ORS is designed for maximum absorption and is more effective than plain water in these situations.

Moderately caffeinated beverages can contribute to your daily fluid intake, but they are not the best choice for rehydration. Excessive caffeine can have a diuretic effect in some people, potentially increasing fluid loss. It's best to prioritize water or other hydrating drinks.

The time it takes to rehydrate depends on the severity of dehydration. Mild dehydration may be resolved in under an hour by slowly sipping water. For more severe cases, it can take longer and may require an ORS or medical attention. It is crucial not to drink large amounts of water too quickly.

Yes, you can easily make a homemade electrolyte drink using simple ingredients. A common recipe involves mixing 1 liter of water with 1/2 teaspoon of salt and a couple of tablespoons of a natural sweetener like honey or fruit juice.

Milk is a surprisingly effective rehydration beverage, especially after exercise. It naturally contains electrolytes like sodium and potassium, and its protein and carbohydrate content helps with muscle recovery and replenishing energy stores.