What Drink Is Closest to Water? A Complete Hydration Guide

October 12, 2025 •

4 min read

While plain water is often considered the undisputed champion of hydration, a 2016 study on the Beverage Hydration Index revealed that drinks containing a small amount of nutrients and electrolytes can sometimes hydrate the body more effectively. This raises the question: what drink is closest to water when it comes to overall health benefits?

Quick Summary

This guide compares the hydration effectiveness of water with various alternatives, including milk, coconut water, and herbal tea. It examines the impact of factors like electrolytes and sugar on hydration and helps you choose the best options beyond plain water.

Key Points

Skim Milk for Retention: The combination of protein, electrolytes, and natural sugar in skim milk can help your body retain fluid more effectively than plain water.
Infused Water for Flavor: Add fresh fruits, vegetables, or herbs to your water to boost flavor and increase intake without adding calories or sugar.
Coconut Water for Post-Workout: For rehydration after intense exercise, unsweetened coconut water provides a natural source of electrolytes, especially potassium.
Herbal Tea is Hydrating and Nutritious: Caffeine-free herbal teas contribute to your daily fluid intake and can be rich in beneficial antioxidants.
Sparkling Water is a Sugar-Free Substitute: Plain seltzer or sparkling water is an excellent calorie-free alternative for those who prefer a fizzy drink over still water.
Prioritize Low-Sugar Options: When choosing beverages, opt for low-sugar, low-calorie options and be mindful of the high sugar content in many juices and sodas.
Water Remains the Foundation: For daily, effortless hydration, plain water is the best choice and should be the primary beverage in your diet.

Understanding the Gold Standard: Why Water Works Best

Before exploring alternatives, it is crucial to recognize why plain water is the benchmark for hydration. Water is calorie-free, sugar-free, and essential for every bodily function, from regulating temperature to lubricating joints. For daily consumption and moderate activity, water is the best and most accessible choice. It provides pure hydration without any added ingredients that the body must process, making it the most efficient option for quenching thirst and maintaining bodily fluid balance.

The Science Behind Hydration

To understand what drink is closest to water, we must look beyond simple fluid intake. The body's ability to retain and utilize fluids is influenced by various components, including electrolytes, carbohydrates, and protein. A key metric is the Beverage Hydration Index (BHI), which compares a beverage's hydrating power to that of still water. A higher BHI means a drink keeps you hydrated for longer, not necessarily that it's a 'better' drink overall. This index helps explain why some drinks with added components can have a surprising effect on hydration levels.

Top Alternatives: What Comes Close to Water?

For those who dislike the taste of plain water or need a different option, several drinks offer excellent hydration with minimal downsides.

Infused Water

This is arguably the closest you can get to water while adding flavor. Infused water involves adding fruits, vegetables, or herbs to plain water to enhance its taste without adding calories or sugar.

Popular infusions include:
- Lemon and cucumber for a refreshing, spa-like taste.
- Berries and mint for a naturally sweet flavor.
- Ginger and orange for a spicy, citrus kick.

Herbal Tea

Caffeine-free herbal teas, served hot or iced, are essentially flavored water. Varieties like chamomile, mint, and hibiscus are excellent options for increasing fluid intake. They can also provide beneficial plant compounds and antioxidants. It's crucial to avoid adding sugar or excessive sweeteners to maintain their healthy profile.

Natural Coconut Water

Unsweetened coconut water is known for its high electrolyte content, especially potassium, making it a powerful tool for rehydration, particularly after intense physical activity. It contains natural sugars and calories, so it's not a direct water replacement for all-day consumption but is a great choice for post-workout recovery.

Skim Milk

Surprisingly, studies have shown that skim milk can be more hydrating than plain water due to its nutrient composition. The combination of natural sugars, protein, and electrolytes helps the body retain fluid more effectively. For general hydration, it's a solid choice, but its calorie and fat content should be considered.

Sparkling Water and Seltzer

For those who crave carbonation, unsweetened sparkling water or seltzer is a perfect calorie-free and sugar-free alternative. Adding a squeeze of lemon or lime can make it even more refreshing. Be mindful of the sodium content in some varieties.

Comparison Table: Water vs. Its Closest Competitors


Beverage	Hydration Power (BHI)	Calories	Added Sugar	Electrolytes	Best Use Case
Plain Water	Baseline (1.0)	0	None	None	Daily hydration, general thirst
Skim Milk	High	Yes	None	Yes	Post-exercise rehydration, nutrient boost
Coconut Water	High	Yes	None	Yes	Intense exercise recovery, electrolyte boost
Infused Water	Similar to water	0	None	Trace	Adding flavor without compromise
Herbal Tea	Similar to water	0	None	None	Warm beverage, alternative to coffee
Sparkling Water	Similar to water	0	None	Trace (some sodium)	Carbonated alternative, replacing soda

What to Limit or Avoid for Optimal Hydration

While the focus is on good alternatives, it's equally important to know what to limit. Sugary drinks like soda, sweetened fruit juices, and many energy drinks should be avoided, as they contain a high amount of empty calories and added sugars that can counteract hydration efforts. High caffeine intake should also be moderated, as it can have a diuretic effect. For example, the Harvard T.H. Chan School of Public Health provides valuable information on healthier drink choices.

Conclusion: Finding the Right Balance for You

For the majority of people, the best and most straightforward way to stay hydrated is with plain, clean water. However, for those seeking variety or specific nutritional needs, there are excellent alternatives. Unsweetened infused water offers flavor without calories, while skim milk and coconut water can provide a more significant rehydration boost thanks to their electrolyte and nutrient content. By understanding the composition of different beverages and how they affect your body, you can make informed choices to meet your hydration goals.

Ultimately, the drink that is closest to water is the one that best suits your individual needs while being free of excessive sugars and artificial ingredients. Whether it's adding fruit to your water or reaching for a glass of skim milk after a workout, prioritizing healthful, low-calorie options is key to maintaining proper hydration and overall well-being.

Frequently Asked Questions

Based on the Beverage Hydration Index, skim milk often ranks as one of the most hydrating drinks due to its combination of electrolytes, protein, and carbohydrates, which helps the body retain fluid efficiently.

No, moderate coffee consumption does not cause dehydration. While caffeine can have a mild diuretic effect, the water content in coffee is enough to compensate, contributing to your daily fluid intake.

Yes, unsweetened sparkling water is just as hydrating as still water. It is calorie-free, sugar-free, and a good alternative for those who enjoy carbonation.

For intense or prolonged exercise, a drink with electrolytes is beneficial. Unsweetened coconut water or a natural sports drink is a good choice to replenish lost fluids and minerals.

While 100% fruit juice contains some water and nutrients, it also has a high concentration of natural sugar. It's best to consume in moderation or dilute with water to limit sugar intake.

Infused water is comparable to plain water in hydration, but it offers enhanced flavor from fruits and herbs without adding calories or sugar. It's a great way to encourage more water consumption if you find plain water boring.

Electrolytes like sodium and potassium help regulate fluid balance in your body. When you sweat, you lose electrolytes, so replenishing them is important for effective rehydration, particularly during or after intense exercise.