How to hydrate if you hate water?: A Guide to Delicious Alternatives

October 10, 2025 •

4 min read

Even mild dehydration, as little as a 1% to 3% loss of body weight, can negatively impact energy levels and brain function, leading to fatigue and poor concentration. For those who struggle with the bland taste of plain water, learning how to hydrate if you hate water? is a crucial step toward better overall health.

Quick Summary

Explore practical alternatives to plain water, including flavored drinks, water-rich foods like fruits and vegetables, and savory broths. Discover how to enhance fluid intake and maintain optimal hydration without forcing yourself to drink boring H2O.

Key Points

Infuse your water: Add fruits, vegetables, or herbs like lemon, cucumber, and mint to naturally enhance the flavor of plain water.
Eat hydrating foods: Get up to 20% of your daily fluid intake from water-rich fruits and vegetables, such as watermelon, strawberries, cucumber, and lettuce.
Explore other beverages: Hydrate effectively with alternatives like milk, coconut water, or herbal tea, which can offer additional nutrients and electrolytes.
Use sparkling water: Enjoy the refreshing taste and texture of carbonated water as a substitute for plain water, without the added sugar of sodas.
Consider savory broths: Chicken or vegetable broths are excellent for replenishing fluids and electrolytes, especially when recovering from illness or exercise.
Create a hydration routine: Keep fluids accessible, set reminders, and drink with meals to build a consistent habit for better hydration.

Hydrating with Flavor: Beyond Plain Water

If the uninteresting taste of plain water prevents you from drinking enough, infusing it with natural flavors is an easy and effective solution. This simple trick makes hydration an enjoyable experience without adding sugar or unwanted calories.

Refreshing Infused Water Recipes

Mint Citrus Cooler: Combine sliced lemons, limes, and fresh mint sprigs in a pitcher of water. For a stronger flavor, let it infuse for a few hours in the refrigerator.
Berry Basil Infusion: Lightly crush strawberries and basil leaves to release their oils and add them to your water for a subtly sweet and herbaceous beverage.
Cucumber Zing: Slices of cucumber and a few sprigs of mint or rosemary create a crisp, clean flavor profile that is incredibly refreshing, especially when chilled.
Spicy Ginger Twist: For a bolder taste, muddle fresh ginger and add it with some thinly sliced lime or lemon.

Eating Your Water: The Role of Food in Hydration

Approximately 20% of your daily fluid intake comes from the foods you eat. Incorporating water-rich fruits and vegetables into your diet is a delicious and effective way to meet your hydration goals. These foods also come packed with essential vitamins, minerals, and fiber.

Top Water-Rich Foods

Here is a list of hydrating foods with their approximate water content:

Cucumber: 96% water
Iceberg Lettuce: 96% water
Celery: 95% water
Radishes: 95% water
Tomatoes: 94% water
Zucchini: 94% water
Bell Peppers: 92% water
Watermelon: 92% water
Strawberries: 91% water
Cantaloupe: 90% water
Peaches: 89% water

Snack on these raw or add them to salads, smoothies, and other meals to boost your fluid intake without thinking about drinking a single glass of water.

Savory Sips and Dairy Delights

For those who prefer savory flavors or a richer texture, other beverages can significantly contribute to hydration. Some drinks are even more effective at rehydration than water, due to their electrolyte and nutrient content.

Other Hydrating Beverages

Broths and Soups: Bone broth and vegetable-based soups are excellent for hydration, providing fluids and electrolytes like sodium. This is particularly beneficial if you've been ill with vomiting or diarrhea.
Milk: Both cow's milk and plant-based milks like soy contain water, protein, carbohydrates, and electrolytes. Some studies suggest that milk may be more hydrating than water after strenuous exercise because it helps the body retain fluids longer.
Coconut Water: Known for its natural electrolyte content, including potassium, sodium, and magnesium, coconut water is a refreshing and hydrating option.
Sparkling Water: For those who enjoy carbonation, sparkling water offers the same hydrating benefits as still water without the extra calories or sugars found in soda.
Herbal Tea: Caffeine-free herbal teas, such as chamomile or peppermint, can be enjoyed hot or iced and are a soothing way to hydrate.

Comparison Table: Hydration Options


Beverage	Primary Hydration Benefit	Additional Nutrients	Best For	Considerations
Plain Water	Quick absorption	None	General daily hydration	Bland taste for some
Infused Water	Flavorful hydration	Antioxidants (from fruit/herbs)	Flavor variety, low-calorie	Requires preparation time
High-Water Foods	Fluid through food	Fiber, vitamins, minerals	General daily intake, snacking	Doesn't replace fluid entirely
Coconut Water	Electrolyte replenishment	Potassium, magnesium	Post-exercise recovery	Can be high in natural sugars
Skim Milk	High hydration index	Calcium, protein, electrolytes	Post-exercise recovery	Lactose intolerance, calories
Soup Broth	Electrolyte replenishment	Sodium, nutrients	Illness recovery, low-calorie	High sodium content possible
Sparkling Water	Refreshing hydration	None	Soda alternative, mouthfeel	May cause bloating in some

Making Hydration a Habit

Consistent hydration is key, so finding ways to make it a seamless part of your daily routine is important. Start small and build up gradually.

Set Reminders: Use your phone or a hydration app to set reminders to drink fluids throughout the day.
Keep it Accessible: Always have a water bottle or pitcher of infused water within sight on your desk or countertop.
Drink with Meals: Make it a habit to drink a glass of water or another hydrating beverage before and during each meal.
Try Different Temperatures: Some people prefer ice-cold water, while others like it at room temperature. Experiment to find your preference.
Use a Filter: The taste of tap water can vary. A good water filter pitcher can significantly improve its flavor, making it more palatable.

Conclusion

While plain water is often hailed as the best source of hydration, it's not the only option. Learning how to hydrate if you hate water? empowers you to explore a variety of delicious and healthy alternatives that can significantly boost your fluid intake. By incorporating infused waters, water-rich foods, and other hydrating beverages like milk and broth, you can maintain optimal hydration levels and enjoy the associated benefits, such as improved energy, mood, and physical performance. Focus on what works for your taste buds and lifestyle, and make hydration a positive, flavorful habit. For further reading, Harvard Health provides additional tips on using food to stay hydrated.

Frequently Asked Questions

Research suggests that milk can be more hydrating than water, especially after exercise, because it contains a balance of fluids, electrolytes, and carbohydrates that helps the body retain fluid more effectively.

Contrary to a common myth, moderate consumption of caffeinated drinks like coffee and tea is not significantly dehydrating. The fluid content largely offsets the mild diuretic effect of caffeine.

No, you cannot get all your fluids from food alone. While food contributes up to 20% of your daily fluid intake, drinking fluids remains essential. Water is still the quickest and most efficient way to rehydrate.

For intense exercise with high sweat loss, an electrolyte-rich drink is beneficial. Options include coconut water, milk, or a sports drink to replenish sodium and other minerals lost through sweat.

You can make a simple homemade electrolyte drink by mixing ingredients like water, a small amount of 100% fruit juice, and a pinch of salt to provide carbohydrates and minerals.

Yes, sparkling water is a great alternative for those who prefer carbonation. It provides the same hydration as still water, as long as you choose plain or naturally flavored versions without added sugars.

Low-calorie, hydrating snacks include fruits like watermelon and strawberries, and vegetables such as cucumber and bell peppers. These foods are packed with water and nutrients, making them a healthy choice.