What Drink Is Almost As Good As Water? The Surprising Alternatives

January 6, 2026 •

4 min read

According to a 2015 study published in The American Journal of Clinical Nutrition, skim milk was found to be more hydrating than plain water over a four-hour period. This surprising fact challenges the notion that water is always the peak choice, prompting the question: what drink is almost as good as water, or perhaps even better?

Quick Summary

Some beverages, including milk, oral rehydration solutions, and coconut water, may offer superior or longer-lasting hydration compared to plain water due to their nutrient content. Unsweetened herbal teas and infused waters also serve as excellent alternatives for increasing fluid intake, while options high in added sugar or alcohol should be limited.

Key Points

Milk Is Highly Hydrating: Studies show skim and whole milk can be more hydrating than water due to their nutrient content, which slows gastric emptying and improves fluid retention.
Electrolytes are Key: Beverages rich in electrolytes like coconut water and oral rehydration solutions are particularly effective for rehydration, especially after sweating.
Unsweetened Tea Hydrates Well: Caffeine-free herbal teas are almost as hydrating as water and offer additional health benefits without excess sugar.
Infused Water Adds Flavor: A simple way to boost water intake is to add natural flavors from fruits, vegetables, and herbs, making it more appealing.
Avoid Sugary Drinks for Hydration: High-sugar beverages like soda and sweetened juices can hinder hydration by pulling water into the intestine.
Moderation for Caffeinated Drinks: In moderate amounts, coffee and tea can contribute to fluid intake, but high doses of caffeine can have a diuretic effect.

The Science of Optimal Hydration

While water is the body's fundamental hydration source, its effectiveness is primarily based on the volume consumed. The body's ability to retain fluid, and thus sustain hydration, is influenced by a drink's nutrient composition, including electrolytes, proteins, and carbohydrates. This is why some beverages can outperform water in certain situations, such as post-exercise recovery or for individuals with a history of dehydration.

The Beverage Hydration Index

A key scientific measure is the Beverage Hydration Index (BHI), which compares how well a drink hydrates the body compared to plain water. Researchers at St. Andrews University developed this index by measuring fluid retention after consumption. The study revealed that milk and oral rehydration solutions topped the charts, indicating that while water is great for quick rehydration, these other drinks may help you stay hydrated for longer.

Top Hydrating Drink Alternatives

There is a wide array of beverages that can contribute significantly to your daily fluid intake. These options offer not only hydration but often additional nutrients and flavors that can make staying hydrated more appealing.

Milk (Dairy and Plant-Based): Both skim and whole milk contain a mix of natural sugars, protein, and fat, which slows gastric emptying and helps the body retain fluids. For those with lactose intolerance, fortified plant-based milks like soy and almond can also be effective.
Coconut Water: Known as 'nature's sports drink,' coconut water is packed with electrolytes like potassium, sodium, and magnesium, making it excellent for replenishing fluids, especially after physical activity. Choose brands with no added sugar for the healthiest option.
Herbal Tea: Caffeine-free herbal teas such as chamomile, ginger, and peppermint are essentially flavored water and can be just as hydrating as plain water. They often come with added benefits, like antioxidants and anti-inflammatory properties.
Infused Water: A simple and delicious way to encourage water consumption is by infusing it with fresh fruits, vegetables, or herbs. Flavors like lemon, cucumber, or mint make staying hydrated more enjoyable without adding sugar or calories.
100% Fruit and Vegetable Juices: While higher in natural sugars, 100% juices still provide hydration and essential vitamins and minerals. To balance sugar content, it is often recommended to dilute them with water or seltzer. Vegetable juices are generally lower in sugar than fruit juices.
Oral Rehydration Solutions (ORS): These solutions, like Pedialyte, are specifically designed to maximize fluid retention by combining water, electrolytes, and small amounts of sugar. They are highly effective for treating or preventing dehydration, particularly after intense exercise or illness.

Comparison of Hydrating Beverages


Beverage	Hydration Factor	Pros	Cons
Plain Water	The baseline standard	Zero calories, universally available, essential for all bodily functions	Can be bland for some, lacks electrolytes for post-sweat recovery
Milk (Skim)	Higher than water	Contains electrolytes, protein, carbs for sustained hydration, aids recovery	Not suitable for lactose intolerance or some diets, contains calories
Coconut Water	Very high	Rich in natural electrolytes, lower in calories than juice, refreshing flavor	Taste is not for everyone, can be more expensive
Herbal Tea	On par with water	Offers variety of flavors without sugar, often has antioxidant benefits	Lacks electrolytes unless added separately
Infused Water	On par with water	Great flavor variety, customizable, encourages higher intake	Minimal added nutrients from infusions
100% Juice	Slightly higher than water	Source of vitamins and antioxidants	High in natural sugars, best consumed in moderation
Oral Rehydration Solution	Extremely high	Medically formulated for maximum fluid retention and electrolyte balance	Contains sugar, not ideal for daily consumption

Drinks to Consume in Moderation

Not all beverages are created equal when it comes to hydration. Sugary sodas, energy drinks, and highly sweetened iced teas can actually hinder the hydration process. High concentrations of sugar in these drinks can pull water from the body into the intestine during osmosis, potentially causing a net fluid loss. While moderate amounts of caffeinated beverages like coffee and tea can contribute to daily intake, excessive consumption (over 300mg of caffeine) can have a diuretic effect. Alcohol is also a known diuretic and should be consumed with caution, especially for hydration purposes.

Conclusion: Finding the Right Drink for You

Water remains an indispensable part of a healthy hydration strategy, but it is not the only option. The effectiveness of a hydrating drink is influenced by its nutrient composition and how the body retains the fluid over time. For enhanced or longer-lasting hydration, especially after intense activity, drinks like milk, coconut water, and oral rehydration solutions are excellent choices. For daily variety, unsweetened herbal teas and infused waters are great alternatives. By understanding the science behind hydration, you can make more informed choices to meet your fluid needs and support overall health. For further reading on dietary guidelines, consult reputable sources like the National Institutes of Health.

Frequently Asked Questions

Yes, several studies have found that both skim and whole milk are more hydrating than water over a four-hour period. This is because the lactose, protein, fat, and sodium in milk help the body retain fluids longer.

After an intense workout where you've lost electrolytes through sweat, milk or an oral rehydration solution is highly effective. The combination of fluids, electrolytes, and carbohydrates aids in more efficient and prolonged rehydration.

Contrary to popular belief, coffee and tea are not necessarily dehydrating. In moderate amounts (up to 300mg of caffeine), they can contribute to your daily fluid intake. Excessive caffeine, however, can have a mild diuretic effect.

Yes, sparkling water and flavored seltzers (without added sugars or artificial sweeteners) are just as hydrating as still water and can be a good alternative if you find plain water boring. Just be mindful of the sodium content in some brands.

100% fruit juices can be hydrating, as they contain water, vitamins, and antioxidants. However, they are high in natural sugars, and many are loaded with added sugars. For optimal hydration, it's best to dilute juice with water or choose whole fruits, which contain fiber.

To make water more appealing, try infusing it with fresh ingredients like lemon, lime, cucumber, berries, or mint. This adds flavor without adding calories or sugar, making it a delicious way to stay hydrated.

Drinks like milk, oral rehydration solutions, and bone broth contain electrolytes and other macronutrients that slow the rate at which fluid leaves the stomach. This allows the body to absorb and retain fluids over a longer duration, providing sustained hydration.