Is There Anything That Hydrates You Better Than Water?

October 16, 2025 •

5 min read

According to a study conducted by Scotland's St. Andrews University, some beverages can be more hydrating than water because of their nutrient composition. So, is there anything that hydrates you better than water? The answer, for some situations, is yes, and it depends on what your body needs to retain fluid most effectively.

Quick Summary

This article explores beverages and foods that can offer more effective hydration than plain water in specific scenarios, leveraging ingredients like electrolytes and protein to improve fluid retention. It analyzes options such as milk, coconut water, and sports drinks, detailing their unique benefits and ideal use cases for athletes, those with specific health needs, and daily life.

Key Points

Milk Hydrates More Effectively: Due to its lactose, protein, fat, and electrolytes, milk slows gastric emptying and improves fluid retention over time, making it more hydrating than water in some studies.
Electrolytes are Crucial for Retention: For situations involving significant fluid loss (intense sweating, vomiting, diarrhea), electrolytes like sodium and potassium are essential for the body to absorb and hold onto water effectively.
Water is Still Best for Daily Needs: For general, everyday hydration and short, low-intensity workouts, plain water is the most accessible, calorie-free, and effective choice.
Oral Rehydration Solutions for Illness: Specifically designed ORS offer a balanced blend of water, salt, and sugar to quickly and efficiently correct dehydration from illness.
Context is King for Hydration Choices: The best fluid depends on the situation. While water is great for day-to-day, a post-workout recovery might benefit from milk's nutrients, and endurance training may call for a sports drink.
Hydrating Foods Offer Added Benefits: Fruits and vegetables with high water content, like watermelon and cucumbers, contribute significantly to daily fluid intake while also providing essential vitamins and minerals.

Understanding the Science of Hydration

At its core, hydration is about more than just drinking fluid; it's about the body's ability to absorb and retain that fluid. Water is the standard, and for daily activities, it's perfectly sufficient. However, in certain circumstances, such as after intense exercise or illness, plain water may not be enough to restore the body's fluid balance efficiently. The presence of specific nutrients—electrolytes, carbohydrates, and protein—can significantly influence how quickly and effectively the body rehydrates.

The secret lies in the concept of slower gastric emptying. When a drink contains nutrients, it slows the rate at which fluid leaves the stomach and is absorbed into the bloodstream. This gradual release allows the body to retain fluids for a longer period, making certain beverages more effective for sustained hydration. This is particularly important when rapid fluid loss occurs through sweating, vomiting, or diarrhea. Electrolytes, such as sodium and potassium, play a critical role by helping to regulate the balance of fluids inside and outside our cells. Sodium, in particular, is a key electrolyte lost in sweat that helps the body retain water.

Beverages That Out-Hydrate Water

Several drinks have been scientifically shown to provide more sustained hydration than plain water, primarily due to their beneficial compositions. For most daily needs, water is the best, but for specific situations, these alternatives can be more effective.

Milk

Often cited as a top contender, milk—especially skim or 1%—is more hydrating than water over a sustained period. Its effectiveness is attributed to its combination of lactose (a sugar), protein, and fat, which slows fluid emptying from the stomach. Milk also naturally contains electrolytes like sodium and potassium, which help the body retain fluid more effectively. This makes it an excellent choice for rehydration after a workout, as it also helps with muscle repair.

Oral Rehydration Solutions (ORS)

For more severe cases of fluid loss, such as from vomiting or diarrhea, professionally formulated oral rehydration solutions like Pedialyte are specifically designed to replenish fluids and electrolytes quickly. They contain precise ratios of water, salts, and sugars that maximize absorption in the small intestine, making them far more effective than water alone when significant fluid and electrolyte balance has been disrupted.

Sports Drinks

For endurance athletes engaging in intense exercise for longer than an hour, sports drinks containing carbohydrates and electrolytes can offer superior hydration compared to water. The carbohydrates provide a fast energy source, while the electrolytes replenish what is lost through heavy sweating. However, for casual exercise or low-intensity activities, the added sugar and calories in many commercial sports drinks are often unnecessary and can be counterproductive to health goals.

Coconut Water

Often marketed as a natural sports drink, coconut water is a good source of potassium and magnesium. While it contains less sodium than a typical sports drink, its natural electrolyte content and flavor can be a good option for post-exercise rehydration, particularly after light to moderate activity. It's a lower-calorie alternative to many sweetened beverages, but it is important to choose varieties without excessive added sugars.

Fruit and Vegetable Juices

Natural fruit and vegetable juices contain significant water content, along with electrolytes like potassium. Orange juice, for example, is hydrating and helps restore electrolytes. However, the high sugar content in many juices means they should be consumed in moderation or diluted with water to avoid a significant calorie intake.

The Role of Hydrating Foods

Beyond beverages, water-rich foods can contribute substantially to your daily fluid intake. Fruits and vegetables like watermelon, cucumbers, and strawberries are over 90% water and also provide vitamins, minerals, and antioxidants. Incorporating these into your diet can support hydration naturally throughout the day, especially for those who struggle to drink enough plain water. Soup broth is another excellent source of hydration, especially when recovering from illness, as it provides both fluid and electrolytes.

Hydrating Drinks vs. Plain Water Comparison

This table outlines the strengths and ideal use cases for various hydrating beverages compared to plain water.


Feature	Plain Water	Milk (Skim/1%)	Oral Rehydration Solution	Sports Drink	Coconut Water
Effectiveness for Daily Use	Excellent	Good	Unnecessary	Unnecessary	Good
Effectiveness for Intense Exercise	Good (for sessions <1 hr)	Excellent	Excellent (for rapid loss)	Excellent (for sessions >1 hr)	Good
Electrolyte Content	None	High (Na, K, Ca)	High (Na, K, Cl)	Variable (Na, K)	High (K), moderate (Na)
Protein/Carbohydrate Content	None	Yes (protein & lactose)	Yes (glucose)	Yes (carbohydrates)	Yes (carbohydrates)
Calorie Content	Zero	Moderate	Variable	High	Low-Moderate
Fluid Retention	Standard	High (sustained)	High (rapid & sustained)	High (sustained)	Good (sustained)
Best for...	General, everyday hydration	Post-workout recovery	Severe fluid loss (illness)	Endurance athletes	Natural, low-intensity rehydration

Conclusion: Strategic Hydration Is Key

While plain water is the indispensable foundation of a healthy hydration strategy, it is not the only option. The notion that anything hydrates you better than water is only true in specific scenarios where the body benefits from the added electrolytes, carbohydrates, and proteins found in other beverages. These nutrients help the body retain fluid more effectively over a longer period, making options like milk, oral rehydration solutions, and sports drinks superior for recovering from significant fluid loss due to illness or intense physical activity.

For the average person in typical daily conditions, water remains the gold standard for its simplicity, zero calories, and ready availability. However, understanding the science behind fluid retention allows for a more strategic approach to hydration. By choosing the right beverage for the right situation—a glass of water for general health, milk after a workout, or an ORS during illness—you can optimize your body's fluid balance and enhance overall well-being. Ultimately, the best hydration strategy is a well-rounded one that adapts to your body's changing needs.

Hydration Resources

Water or electrolyte drinks: What's better for athletes? - Gundersen Health System.
Water: How much should you drink every day? - Mayo Clinic.
8 Electrolyte Drinks to Add to Your Wellness Routine - Healthline.

Note: It's recommended to consult a healthcare professional for personalized advice, especially if you have existing health conditions or during intense athletic training.

Frequently Asked Questions

For most people, a balanced diet that includes fruits, vegetables, and dairy products provides sufficient electrolytes for daily needs. Supplements are generally only necessary after prolonged, intense exercise or illness resulting in heavy fluid loss.

No, sports drinks are not necessary for every workout. For moderate exercise lasting less than an hour, water is sufficient. Sports drinks are more beneficial for endurance athletes or individuals engaging in strenuous activity for longer than an hour, especially in hot conditions, to replenish lost electrolytes and carbohydrates.

While caffeine has a mild diuretic effect, moderate coffee consumption does not significantly dehydrate you. Regular coffee, in fact, contributes to your daily fluid intake. It is only in large amounts (e.g., more than 300mg of caffeine) that it might lead to mild fluid loss.

Coconut water is a good source of potassium and offers natural hydration, especially for light to moderate activity. However, it contains less sodium than is needed to replenish electrolytes after intense, sweaty workouts. For significant fluid loss, other options might be more effective.

Fruits and vegetables contribute significantly to your daily fluid intake due to their high water content. The electrolytes they contain can help with fluid retention, but the claim that they are twice as hydrating as plain water is false. Drinking plain water is just as effective for hydration.

Foods with the highest water content include cucumbers (96%), lettuce (96%), celery (95%), tomatoes (95%), and watermelon (92%). Incorporating these into your meals is an easy and delicious way to increase your fluid intake.

Yes, it is possible to consume too many electrolytes. For most people, a balanced diet is sufficient, and adding unnecessary electrolyte drinks can cause an imbalance, which can be dangerous. It is important to match electrolyte intake to your body's needs, especially during periods of high fluid loss.