Nutrition: What Juice is Very Hydrating?

November 1, 2025 •

3 min read

According to the American Journal of Clinical Nutrition, 100% orange juice can be even more hydrating than plain water due to its nutrient composition. But what juice is very hydrating and packed with essential nutrients? The answer lies in options rich in both water content and key electrolytes like potassium and magnesium.

Quick Summary

This guide explores the most hydrating juices, including watermelon, coconut water, cucumber, and orange juice, detailing their benefits and nutritional value for optimal health.

Key Points

Coconut Water: It is a top hydrator, rich in electrolytes like potassium and magnesium, and low in calories, making it ideal for post-exercise recovery.
Watermelon Juice: With over 90% water content, it offers excellent hydration along with antioxidant benefits from lycopene and essential vitamins.
Cucumber Juice: This is a low-calorie option, containing about 95% water and providing potassium and magnesium without the added sugar often found in fruit juices.
100% Orange Juice: Research shows it can be as effective for post-exercise hydration as water or sports drinks, and provides vital vitamin C and potassium.
Homemade is Best: To avoid excessive sugar, crafting your own juices from fresh fruits and vegetables is recommended, with DIY electrolyte drinks and infused waters being great options.
Consider the Whole Fruit: Eating the whole fruit instead of just juicing it provides added fiber, which supports digestive health and slows the absorption of natural sugars.

The Importance of Proper Hydration

Staying adequately hydrated is fundamental to maintaining bodily function, from regulating temperature and transporting nutrients to influencing cognition and mood. While plain water is always the top choice, natural juices offer a flavorful and nutrient-dense alternative to help meet your fluid needs. Not all juices are created equal when it comes to hydration, with some providing significantly more benefits due to their high water content and balance of essential electrolytes. Choosing the right juice can be particularly beneficial for post-exercise recovery or during hot weather.

The Best Hydrating Juices for Optimal Health

Coconut Water: Nature's Electrolyte Drink

Coconut water is considered one of the most effective hydrating beverages. It's low in calories and naturally rich in electrolytes like potassium and magnesium, vital for fluid balance. This makes it an excellent option for replenishing fluids and minerals after physical activity.

Watermelon Juice: The King of Hydration

Composed of about 92% water, watermelon provides a substantial fluid boost when juiced. It also offers vitamins A and C, and the antioxidant lycopene. Natural sugars in watermelon can aid rehydration after exercise.

Cucumber Juice: A Low-Calorie Refresher

With approximately 95% water content, cucumber juice is highly hydrating and very low in calories. It contains potassium and magnesium, contributing to electrolyte balance. Its mild taste allows for versatile mixing with other ingredients like mint.

100% Orange Juice: More Than Just Vitamin C

Beyond its high vitamin C, 100% orange juice is effective for hydration with nearly 90% water content and electrolytes like potassium. Research suggests it can match water and sports drinks for post-exercise hydration. Opting for 100% juice is key to avoid added sugars.

Other Hydrating Options

Several other drinks can help you stay hydrated, including aloe vera juice, pineapple juice, and berry juices like strawberry and blueberry, which are rich in water and nutrients. Traditional drinks like buttermilk and simple fruit-infused water also offer hydrating benefits.

Comparison of Hydrating Beverages


Beverage Type	Water Content	Electrolytes	Added Sugars	Key Nutrients	Primary Benefit
Coconut Water	Very High	High	Low (Natural)	Potassium, Magnesium	Rapid Rehydration
Watermelon Juice	Very High	Moderate	Low (Natural)	Lycopene, Vitamin A, C	Antioxidant Boost
Cucumber Juice	Very High	Low	None	Potassium, Magnesium	Low-Calorie Refreshment
100% Orange Juice	High	Moderate	Low (Natural)	Vitamin C, Potassium	Immune Support
Commercial Sports Drink	High	High	High	Sodium, Potassium	Rapid Rehydration
Water	100%	None	None	None	Base Hydration

Crafting Your Own Hydrating Drinks

Making your own drinks allows control over ingredients and sugar content. Options include electrolyte lemon water with salt, cucumber mint coolers, tropical hydration smoothies, and fruit-infused waters.

Conclusion

While water remains the primary source for hydration, juices like watermelon, coconut water, and cucumber can effectively contribute to fluid intake and offer valuable nutrients. Choosing 100% juice options with minimal or no added sugar is recommended for making beneficial hydrating choices. Understanding what juice is very hydrating can help in selecting appropriate drinks for various situations, such as post-exercise recovery or simply staying refreshed on a warm day.

Learn more about the science of hydration and nutrition from the American Journal of Clinical Nutrition.

Frequently Asked Questions

While both are hydrating, coconut water often has a more balanced electrolyte profile for rapid rehydration, especially post-workout. 100% orange juice is also highly hydrating and rich in vitamin C.

No. While juices can contribute to your fluid intake, they also contain natural sugars. It's best to rely on plain water for the majority of your hydration needs and use juices as a supplement for added nutrients.

Yes, adding a small pinch of salt to a hydrating juice like lemonade helps replace sodium lost through sweat, which is an important electrolyte for fluid balance.

Coconut water and watermelon juice are excellent choices after a workout. Both provide natural electrolytes and fluids to replenish what your body has lost during exercise.

Freshly made juices are generally more hydrating and nutritious because they avoid the potential for added sugars and preservatives common in many commercial varieties. Always opt for 100% juice with no added sweeteners.

Cucumber juice is exceptionally high in water and very low in calories and sugar, making it a hydrating option without the higher sugar load of many fruit juices. Fruit juices, however, may offer different vitamins and electrolytes.

Eating the whole fruit is generally more beneficial because it provides additional dietary fiber, which slows sugar absorption. However, juice can be a concentrated and convenient way to get fluids and nutrients, especially for quick replenishment.