What drink is best for hydration?

October 5, 2025 •

3 min read

According to research from Scotland's St. Andrews University, plain water may not always be the single most hydrating beverage, as certain drinks containing fat, protein, and sugars can help the body retain fluids for longer. Understanding what drink is best for hydration depends on your specific needs, whether it's for daily health, post-workout recovery, or overcoming illness.

Quick Summary

The ideal hydrating beverage varies depending on your activity level and health status, from plain water for daily needs to electrolyte-rich options for intense exercise. Factors like electrolytes and nutrient composition affect how well a drink helps the body retain fluid, offering more sustained hydration than water alone in some cases.

Key Points

Water Isn't Always #1: While essential, plain water isn't the most hydrating beverage in every scenario, especially where prolonged fluid retention is needed.
Milk Is Highly Effective: Thanks to its balance of electrolytes, protein, and fat, milk can be more hydrating than water for post-exercise recovery.
Electrolytes are Key: For intense or prolonged exercise, a sports drink with electrolytes is crucial to replace minerals lost through heavy sweating.
Coconut Water is a Natural Alternative: It's a great source of natural electrolytes like potassium, suitable for moderate exercise or daily hydration.
ORS is for Medical Recovery: Oral Rehydration Solutions (ORS) are specifically formulated to combat dehydration from illness like diarrhea or vomiting.
Listen to Your Body: The best hydration strategy adapts to your activity level, environment, and health status; pay attention to your body's signals.

The Surprising Truth About Hydration

For decades, water has been crowned the ultimate hydrating drink. While water is vital for life and is a perfect choice for general, everyday hydration, it's not always the most effective option for every situation. Several factors influence how well a beverage hydrates you, including its electrolyte and nutrient composition. For example, drinks containing moderate amounts of sugar, fat, and protein can slow down gastric emptying, allowing for more prolonged fluid retention. This nuance is crucial for athletes, those recovering from illness, or anyone experiencing more than typical fluid loss through sweat.

Everyday Hydration vs. Intensive Rehydration

For most people carrying out daily activities, water is sufficient and ideal for staying hydrated. It is calorie-free, inexpensive, and readily available. However, there are specific scenarios where an electrolyte-enhanced drink is superior. These include prolonged high-intensity exercise (over 60 minutes), excessive sweating in hot or humid conditions, or bouts of diarrhea and vomiting that deplete essential minerals.

Common Symptoms of Dehydration:

Feeling thirsty, but thirst is often a late indicator of dehydration.
Dark yellow, strong-smelling urine.
Infrequent urination (less than 3-4 times per day).
Headaches, dizziness, or fatigue.
Dry mouth, lips, or sunken eyes.

The Heavy Hitters: Beyond the Tap

Milk: Surprisingly, milk has been shown to be more hydrating than plain water in some studies, particularly after exercise. This is due to its composition of protein, carbohydrates, and electrolytes like sodium and potassium, which help the body retain fluids for longer. Skim milk is slightly more hydrating than full-fat milk.
Oral Rehydration Solutions (ORS): For moderate dehydration caused by illness like diarrhea or vomiting, ORS is the gold standard. These specially formulated solutions contain precise ratios of glucose, sodium, and other electrolytes to maximize water absorption in the intestines.
Sports Drinks: These are designed for endurance athletes or individuals engaged in high-intensity exercise lasting over an hour. They contain carbohydrates for energy and electrolytes like sodium and potassium to replenish what's lost in sweat. However, many commercial sports drinks are high in added sugars, so they should be used judiciously.
Coconut Water: Often called "nature's sports drink," coconut water is rich in potassium and contains some sodium, calcium, and magnesium. It's a lower-calorie, natural alternative to traditional sports drinks, making it great for moderate hydration needs.
Broth: Chicken or vegetable broth contains sodium and other minerals, making it a good choice for hydration, especially when you're feeling under the weather or have diarrhea.

Hydrating with Infused Water

If the taste of plain water bores you, infused water is a simple and healthy alternative. Adding fruits like lemon, lime, or berries or herbs like mint can enhance flavor without adding excessive sugars. This can encourage you to increase your overall fluid intake throughout the day.

Comparison of Hydrating Drinks


Drink	Best For	Key Hydration Feature	Considerations
Plain Water	Everyday activity	Pure fluid replacement	Lacks electrolytes; may not be best for prolonged retention.
Milk	Post-exercise recovery	Nutrients slow gastric emptying, retaining fluid longer.	Higher in calories than water; may not suit everyone.
Oral Rehydration Solution	Illness (diarrhea/vomiting)	Optimized ratio of electrolytes and glucose for absorption.	For medical use; not for casual hydration.
Sports Drink	Intense, long exercise	Replenishes electrolytes and provides energy.	High in sugar; can have artificial additives.
Coconut Water	Mild-moderate activity	High in potassium and other natural electrolytes.	Lower in sodium than sports drinks; taste varies.

Conclusion

Ultimately, what drink is best for hydration is not a one-size-fits-all answer. While water is the foundation of good hydration, understanding the unique properties of other beverages allows you to make a more informed choice based on your situation. For daily needs, water is king. For post-workout recovery or more sustained rehydration, drinks like milk or electrolyte solutions may be more effective. For illness, specifically formulated ORS is best. Always listen to your body and its thirst cues to maintain optimal hydration levels and overall well-being. For a more in-depth look at dehydration, check the Mayo Clinic's guidance on symptoms and causes.

Frequently Asked Questions

For most daily activity and exercise lasting less than an hour, plain water is the best choice. For intense or prolonged exercise over 60 minutes, a sports drink can be more beneficial by replenishing carbohydrates and electrolytes lost through heavy sweating.

Electrolytes are essential minerals like sodium, potassium, calcium, and magnesium that conduct an electrical charge in the body. They regulate fluid balance, muscle function, and nerve signals, and replacing them is crucial after significant fluid loss from sweating or illness.

Yes, some studies show that milk, particularly after exercise, can be more hydrating than water. The natural sugars (lactose), protein, and fat in milk help slow stomach emptying, leading to more prolonged fluid retention.

ORS is recommended for treating moderate dehydration, typically caused by illness like diarrhea or vomiting. Its specific ratio of glucose and electrolytes maximizes absorption, restoring fluid balance more efficiently than other drinks.

Yes, coconut water is a healthy, natural source of potassium and other electrolytes, suitable for daily hydration or moderate activity. However, it is lower in sodium than most sports drinks and may not be enough for very intense, prolonged exercise.

Yes, moderate consumption of caffeinated drinks like coffee and tea can contribute to your daily fluid intake. However, it is best to limit intake, as excessive caffeine can have a diuretic effect on some people.

Common symptoms include thirst, dark-colored urine, infrequent urination, dizziness, fatigue, and a dry mouth. A good indicator is the color of your urine; it should be a pale, clear yellow. Thirst is often a late sign.