What Drink Gets Rid of Dehydration? Your Guide to Optimal Rehydration

The human body is roughly 60% water, and a fluid deficit can lead to a state of dehydration that affects everything from cognitive function to physical performance. Knowing what drink gets rid of dehydration is crucial for recovery, especially since plain water isn't always the fastest or most effective solution for replenishing lost electrolytes.

Quick Summary

Beyond water, specific drinks can effectively treat dehydration by restoring lost fluids and essential electrolytes. This guide explores the most effective hydrating beverages, from oral rehydration solutions to natural alternatives like coconut water and milk, helping you choose the best option based on your needs.

Key Points

• Oral Rehydration Solutions (ORS) are most effective: For moderate dehydration, especially from illness, an ORS with a precise balance of water, glucose, and salts like sodium and potassium is best for rapid rehydration.

• Plain water is often not enough: While excellent for daily needs, water alone is insufficient to replace the electrolytes lost during significant sweating, vomiting, or diarrhea.

• Milk is a surprising hydrator: It contains a good mix of water, electrolytes, protein, and carbs that help the body retain fluids more effectively than water alone.

• Choose the right sports drink: These are best for rehydrating during and after intense, prolonged exercise. Be mindful of high sugar content for general hydration.

• Avoid sugary, caffeinated, and alcoholic drinks: These beverages can worsen dehydration and should be limited or avoided when rehydrating.

• Coconut water is a natural option: It's a good source of potassium for rehydration after lighter exercise, though lower in sodium than traditional sports drinks.

Understanding Dehydration and the Role of Electrolytes

Dehydration occurs when your body loses more fluid than it takes in, disrupting its delicate fluid balance. While simply drinking water can address a mild fluid deficit, significant fluid loss from causes like prolonged exercise, illness (vomiting or diarrhea), or heat exposure also depletes critical electrolytes. Electrolytes are minerals—like sodium, potassium, calcium, and magnesium—that carry an electrical charge and are vital for numerous bodily functions, including nerve and muscle function and regulating fluid balance. When electrolytes are low, water alone may not be enough to properly rehydrate the body and can potentially worsen imbalances. This is why the best drinks for dehydration contain both water and electrolytes to promote faster, more complete fluid absorption.

Oral Rehydration Solutions (ORS)

For moderate dehydration, particularly due to illness involving diarrhea or vomiting, an Oral Rehydration Solution (ORS) is often the most recommended option by medical professionals. An ORS is formulated with a precise balance of water, glucose (sugar), and electrolytes (sodium and potassium) to enhance the absorption of water by the intestinal wall. The World Health Organization (WHO) has a specific formula for ORS, and commercially available products like Pedialyte are also effective.

Creating a Homemade ORS

For a do-it-yourself option, you can create a simple oral rehydration solution at home.

• Ingredients: 1 liter of clean water, 6 teaspoons of sugar, and 1/2 teaspoon of salt.
• Instructions: Mix the ingredients until dissolved. Consume in small, frequent sips. Discard any unused solution after 24 hours to prevent contamination.

Natural and Commercial Hydrating Drinks

Beyond pharmaceutical-grade ORS, several other beverages offer excellent rehydration properties, each with unique benefits and drawbacks. Your choice may depend on the severity of your dehydration and personal preferences.

• Coconut Water: Known for being naturally rich in potassium, coconut water is a popular choice for rehydration. While it contains less sodium than a typical sports drink, it can still effectively replenish fluids and electrolytes after light to moderate exercise. It offers a less processed option with a high water content (95%).
• Milk: A surprising but effective hydrator, milk provides a combination of water, electrolytes, protein, and carbohydrates. Some studies even suggest that milk is more hydrating than water alone for children and after exercise, partly because its nutrients slow down fluid absorption and excretion.
• Sports Drinks: Formulated with electrolytes and carbohydrates, sports drinks like Gatorade are beneficial during high-intensity, prolonged exercise (over an hour). The sugar provides energy, while the electrolytes aid in fluid absorption. For casual exercise or sedentary hydration, however, the high sugar content can be a drawback.
• Broth-Based Soups: Soups and broths, especially bone broth, contain both high water content and electrolytes like sodium and potassium, making them a comforting and effective choice, particularly when ill. They also provide calories and nutrients when appetite is low.

Comparison of Hydration Drinks

Drink Type	Key Nutrients	Best For	Pros	Cons
Plain Water	Water	Everyday hydration, mild fluid loss.	Calorie-free, readily available, natural.	Lacks electrolytes for significant fluid loss.
Oral Rehydration Solution (ORS)	Water, Sodium, Potassium, Glucose	Moderate dehydration, illness (vomiting/diarrhea).	Optimally balanced for rapid rehydration.	Can be salty; requires preparation (if DIY) or specific product purchase.
Sports Drink	Water, Electrolytes (Sodium, Potassium), Sugar (Carbohydrates)	Prolonged, intense exercise (>1 hr), rapid energy boost.	Provides energy and electrolytes; palatable taste.	High in sugar; unnecessary calories for non-athletes.
Coconut Water	Water, Potassium, Magnesium	Light-to-moderate exercise, natural hydration.	Naturally rich in potassium; lower in sugar than sports drinks.	Lower sodium content; can cause bloating in some.
Milk	Water, Protein, Carbs, Electrolytes (Calcium, Sodium, Potassium)	Post-exercise recovery, poor appetite.	Excellent nutrient profile; retains fluid well.	Not suitable for lactose intolerant individuals; higher calorie count.

What to Avoid When Dehydrated

While some drinks are beneficial for rehydration, others can exacerbate the problem. It is important to avoid or limit the following, especially during periods of dehydration:

• High-Sugar Drinks: Sodas, sweetened juices, and energy drinks often contain large amounts of sugar. This can draw water from your cells into your intestine, worsening dehydration and potentially causing or aggravating diarrhea.
• Caffeinated Drinks: Beverages like coffee and some teas are diuretics, meaning they can increase urination and cause further fluid loss. While moderation might be acceptable for some, it is best to avoid them when already dehydrated.
• Alcohol: Alcohol is a known diuretic and can significantly worsen dehydration. It is critical to avoid alcoholic beverages, especially after intense exercise or when ill.

When to Seek Medical Attention

For mild to moderate dehydration, at-home remedies and conscious fluid intake are usually sufficient. However, severe dehydration is a medical emergency and requires immediate professional care. Look out for these symptoms of severe dehydration, and if present, seek immediate medical attention:

• Extreme thirst
• Dizziness or fainting
• Lack of urination or very dark urine
• Rapid heartbeat or breathing
• Sunken eyes
• Confusion or irritability

Conclusion: Choosing the Right Drink for Your Situation

Ultimately, the best drink gets rid of dehydration is not always a one-size-fits-all answer. For daily hydration, plain water is the gold standard. For moderate dehydration due to illness, an ORS provides the most effective balance of electrolytes and fluids. After intense physical activity, a sports drink or even milk can be more beneficial than water alone, though alternatives like coconut water are also viable for lighter workouts. By understanding the principles of fluid and electrolyte replacement, you can make an informed decision to quickly and effectively restore your body's balance. For more in-depth information, you can consult a trusted medical resource like the Mayo Clinic.

Note: This information is for educational purposes only and should not replace professional medical advice. Always consult a healthcare provider for a proper diagnosis and treatment plan for severe dehydration.

References

• WebMD: What drink is the best for dehydration? (July 27, 2025).
• Mayo Clinic: Dehydration - Symptoms & causes (May 02, 2025).
• Healthline: Electrolyte Water: Benefits and Myths (September 22, 2018).
• NIH Pakistan: ORAL REHYDRATON SALT Dehydration (July 2018).

Frequently Asked Questions

Is water not enough to get rid of dehydration?

For mild dehydration, water is sufficient. However, for moderate to severe dehydration, especially from sweating or illness, water alone is not enough because it doesn't replace the crucial electrolytes like sodium and potassium that are also lost from the body.

Are sports drinks good for dehydration?

Sports drinks are beneficial for rehydration, particularly after high-intensity exercise lasting over an hour, as they replace both fluids and electrolytes lost in sweat. However, their high sugar content makes them less ideal for general hydration needs.

How can I make an oral rehydration solution at home?

To make a simple ORS at home, mix 1 liter of clean water with 6 teaspoons of sugar and 1/2 teaspoon of salt. This provides a balance of water, glucose, and electrolytes to help with rehydration.

Is coconut water effective for rehydrating?

Yes, coconut water is effective for rehydration. It is naturally rich in potassium and has a high water content. It is a good choice for replenishing fluids and electrolytes after lighter exercise.

Why is milk a good option for rehydration?

Milk is an excellent hydrator because it contains a mix of water, electrolytes, protein, and carbohydrates. This combination helps the body retain fluid more effectively and also provides nutrients.

What drinks should I avoid when dehydrated?

When dehydrated, you should avoid or limit drinks high in sugar (like soda and sweetened juice), caffeine (coffee, energy drinks), and alcohol. These can act as diuretics or disrupt fluid absorption, making dehydration worse.

When should I seek medical help for dehydration?

If you experience symptoms of severe dehydration, such as extreme thirst, dizziness, lack of urination, confusion, or rapid heartbeat, you should seek immediate medical attention.