Is there anything healthier to drink than water?

December 29, 2025 •

4 min read

According to a study published in The American Journal of Clinical Nutrition, skim milk may be more hydrating than plain water due to its nutrient content. However, the question remains: is there anything healthier to drink than water for overall well-being beyond just hydration?

Quick Summary

This article explores several alternatives to plain water, including nutrient-rich beverages like milk, fortified juices, and herbal teas. It compares their health benefits, hydration efficacy, and potential drawbacks. Learn how different drinks can support specific health needs, from electrolyte replenishment to antioxidant intake, while highlighting water's irreplaceable role.

Key Points

Milk offers superior hydration: Studies show that skim and whole milk can be more hydrating than water due to their unique balance of water, protein, carbs, and electrolytes.
Electrolyte water is ideal for recovery: For athletes or those who have lost fluids due to illness, electrolyte-infused water can more effectively replenish minerals lost through sweat, such as sodium, potassium, and magnesium.
Herbal teas provide antioxidants without caffeine: Caffeine-free herbal teas, like green tea or chamomile, contribute to daily fluid intake while offering added benefits such as antioxidants and anti-inflammatory properties.
Vegetable juice is nutrient-rich but lacks fiber: 100% vegetable juice provides a concentrated source of vitamins and minerals, but it is important to be mindful of its sodium content and lack of beneficial fiber found in whole vegetables.
Plain water is the baseline for all hydration: Despite the benefits of other beverages, water remains the most fundamental and essential fluid for supporting all bodily functions without any added calories or sugar.
Be mindful of added sugars in alternative drinks: Many pre-packaged alternative drinks, including some electrolyte and fruit juices, contain high amounts of added sugar or artificial sweeteners, which can have negative health consequences.

The Gold Standard of Hydration

Plain water is often hailed as the gold standard for hydration, and for good reason. It is calorie-free, readily available, and essential for virtually every bodily function, including regulating body temperature, lubricating joints, and transporting nutrients. However, the concept of "healthier" can be complex, extending beyond simple rehydration. For some, a healthier choice might offer additional nutritional benefits, such as vitamins, minerals, or electrolytes, that plain water lacks. For others, it might be about flavor variety to encourage consistent fluid intake. This article delves into various popular beverages to see how they stack up against water and examines if any can offer a nutritional edge.

Nutrient-Rich Alternatives

While plain water is pure and essential, several drinks offer enhanced nutritional profiles. These can be particularly beneficial for specific health goals or circumstances, such as post-exercise recovery or increasing nutrient intake.

Milk: A Hydrating, Nutrient-Packed Option

Milk, including both dairy and fortified plant-based versions, is a surprisingly effective hydrator. Research has shown that skim and whole milk can be more hydrating than water because the body retains the fluids for longer. This is partly due to milk's natural balance of protein, carbs, and electrolytes like sodium and potassium, which help the body absorb and retain water more efficiently. Cow's milk is an excellent source of calcium and vitamin D, crucial for bone health. For those with lactose intolerance, fortified plant-based milks like soy and almond provide similar hydration benefits while offering essential vitamins and minerals. However, it's important to choose unsweetened varieties to avoid excess sugar.

Electrolyte-Infused Water

For athletes or anyone recovering from illness involving fluid loss, electrolyte water can be a superior choice for rehydration. Electrolytes are essential minerals like sodium, potassium, and magnesium that maintain fluid balance, support muscle function, and regulate blood pressure. While water rehydrates, it doesn't replenish these lost minerals. Pre-made electrolyte drinks and coconut water are popular options, but DIY versions can be made at home to avoid added sugars and artificial ingredients. Coconut water, in particular, is a natural source of these minerals and is low in calories.

Herbal Teas

Herbal teas, such as chamomile, peppermint, and hibiscus, are made from water and thus contribute to your daily fluid intake. Many varieties offer additional health benefits, including antioxidants and anti-inflammatory properties. For example, green tea is packed with polyphenols, which are linked to improved brain function and a reduced risk of heart disease. Herbal teas can also offer calming or digestive benefits, depending on the blend. Since most are caffeine-free, they won't cause the diuretic effect associated with caffeinated beverages.

Vegetable and Fruit Juices

Vegetable juices are a great way to consume concentrated vitamins and minerals. Juicing vegetables like beets and carrots can support gut health and is generally lower in sugar than fruit juice. While 100% fruit juice offers antioxidants, it lacks the fiber of whole fruit and can be high in sugar and calories. For maximum health benefits, vegetable juice is often a better choice, especially when diluted with water to reduce sugar content. In moderation, it provides a valuable micronutrient boost.

Comparison Table: Water vs. Alternatives


Beverage	Hydration Efficacy	Nutritional Value	Considerations
Plain Water	Excellent; fundamental for bodily functions.	Zero calories, no added nutrients (may contain minerals).	Free, readily available, no sugar or additives.
Skim Milk	High; more hydrating than water due to nutrients.	Excellent; protein, calcium, vitamin D, and electrolytes.	Contains calories; potential for lactose intolerance.
Electrolyte Water	High; replenishes minerals lost during sweat or illness.	High in key minerals like sodium, potassium, and magnesium.	Can contain added sugar; homemade options are best.
Herbal Tea	Good; adds to total fluid intake.	Antioxidants, vitamins, and potentially calming effects.	Mostly caffeine-free; benefits depend on the specific blend.
Vegetable Juice	Good; contains water and nutrients.	High; vitamins, minerals, and antioxidants.	Lacks fiber of whole vegetables; can be high in sodium.

Potential Downsides of Water Alternatives

While alternatives can offer added nutritional value, they are not without their downsides. Excessive consumption of sugary drinks, including fruit juices, is linked to weight gain, type 2 diabetes, and other chronic conditions. Even seemingly healthy options can have drawbacks. For example, some electrolyte drinks are loaded with artificial sweeteners and excessive sugar. Some studies also link artificially sweetened drinks to an increased risk of liver disease. Caffeinated beverages like coffee and black tea, while providing antioxidants, have a diuretic effect that reduces their overall hydrating power. The key is mindful consumption and prioritizing pure, clean hydration.

Conclusion: Water Reigns, But Alternatives Complement

Ultimately, the question, "Is there anything healthier to drink than water?", depends on context. For baseline hydration, water is the undisputed champion—it is calorie-free, essential for life, and has no downsides. However, for those seeking specific nutritional benefits, or for situations like intense athletic recovery, certain beverages can offer a targeted advantage. Skim milk provides superior rehydration and bone-strengthening nutrients, while electrolyte drinks are crucial for mineral replenishment after heavy fluid loss. Herbal teas add flavor variety and antioxidants, and vegetable juices boost vitamin intake. The healthiest approach is not to replace water, but to view these other drinks as complementary tools in a balanced diet. A glass of milk after a workout or a soothing herbal tea in the evening can be a great addition, but plain water should remain your primary source of daily hydration. For further reading, explore the National Institutes of Health's articles on nutrition and hydration.

Frequently Asked Questions

Yes, some studies indicate that milk can be more hydrating than plain water due to its concentration of nutrients like protein, carbohydrates, and electrolytes. These components help the body retain fluid for a longer period.

You should choose an electrolyte drink over plain water when you need to replenish essential minerals lost through heavy sweating during intense exercise or illness involving fluid loss like vomiting or diarrhea. For everyday hydration, plain water is sufficient.

Not necessarily. While 100% fruit juice contains vitamins, it lacks the fiber of whole fruit and is often high in sugar and calories. It should be consumed in moderation or diluted with water. Vegetable juice is generally a better option.

Yes, but with caveats. Caffeinated drinks can have a slight diuretic effect, meaning they cause increased urination, making them less effective for pure hydration compared to water. Herbal teas, which are often caffeine-free, contribute more directly to hydration.

Water is the healthiest overall beverage due to its essential role in bodily functions, zero calories, and lack of added sugars or additives. Other drinks can offer targeted nutritional benefits, but water should always be the foundation of your hydration.

To enhance plain water, you can infuse it with slices of fruits, vegetables, or herbs like lemon, cucumber, mint, or ginger for flavor. This encourages higher water intake without adding sugar or calories.

Plain sparkling water is a healthy, calorie-free alternative to sugary sodas. It provides a fizzy, refreshing experience and contributes to your daily hydration needs. Be sure to choose varieties without added sugars or artificial sweeteners.