What Drink is Similar to Water for Hydration?

January 3, 2026 •

3 min read

According to the National Academies of Medicine, women should aim for about 9 cups of fluids and men for 13 cups daily, a goal many find challenging with plain water. For those seeking variety without compromising hydration, several alternatives can effectively quench your thirst.

Quick Summary

Several beverages, including sparkling water, herbal tea, and infused water, are excellent hydration alternatives. These options provide flavor without excessive calories or sugar, making it easier to meet daily fluid intake goals. Each offers unique benefits, from electrolyte replenishment to a simple, bubbly texture.

Key Points

Sparkling water: Provides the same hydration as still water and serves as a zero-calorie substitute for sugary sodas.
Herbal teas: Caffeine-free varieties like hibiscus and chamomile are highly hydrating, rich in antioxidants, and provide a range of flavors.
Infused water: A simple and customizable way to add flavor with fruits and herbs like cucumber, lemon, and mint, encouraging you to drink more water.
Coconut water: Offers natural electrolytes like potassium, but is not more hydrating than plain water and contains calories and sugar, making it best for moderate consumption.
Milk: Both dairy and plant-based milks provide electrolytes and protein, which can lead to more prolonged hydration than plain water.
Foods with high water content: Don't overlook hydrating foods like watermelon, celery, and cucumbers, which contribute significantly to your daily fluid intake.

Your Best Water Alternatives for Effective Hydration

For many, the idea of drinking plain water all day can be unappealing, but staying hydrated is crucial for overall health, energy levels, and cognitive function. Fortunately, a variety of healthy and flavorful drinks are similar to water in their hydrating properties. By incorporating these into your daily routine, you can make hydration a more enjoyable and satisfying experience.

Sparkling Water: The Bubbly Hydrator

Plain sparkling water, or seltzer, is essentially regular water with added carbon dioxide gas, giving it a crisp, fizzy sensation. For those who enjoy carbonated soft drinks but want to avoid the sugar and artificial ingredients, sparkling water is an ideal substitute. Research confirms that it hydrates just as effectively as still water. However, it's essential to choose plain, unsweetened varieties, as many flavored options can contain added sugars or sweeteners that counteract the health benefits. While most people can enjoy it without issues, the carbonation might cause temporary bloating for individuals with sensitive stomachs or reflux.

Herbal Teas: The Flavor-Packed Infusion

Herbal teas are a fantastic, caffeine-free way to boost your daily fluid intake. These infusions, made from herbs, spices, and dried fruits, are naturally calorie-free and packed with antioxidants. Unlike black or green teas, which have a mild diuretic effect due to caffeine, most herbal teas are completely hydrating. They can be enjoyed hot or cold, offering a soothing or refreshing experience depending on the season. Popular options include:

Chamomile: Known for its calming properties.
Peppermint: Excellent for digestion.
Hibiscus: Rich in antioxidants and offers a tart flavor.
Rooibos: Naturally sweet and full of antioxidants.

Infused Water: The Simple Homemade Upgrade

Infusing plain water with fruits, vegetables, and herbs is one of the simplest ways to add flavor without any calories or sugar. This method can help you increase your overall water consumption, especially if you find plain water bland. You can experiment with countless combinations to find your favorite flavor profile. Simply add your ingredients to a pitcher of water and let it sit in the refrigerator for a few hours to allow the flavors to meld. Popular combinations include:

Cucumber and mint
Lemon and lime slices
Strawberries and basil
Ginger and orange

Coconut Water and Milk: Replenishing Electrolytes

For post-exercise recovery or a nutrient boost, coconut water and milk offer additional benefits. Coconut water contains natural electrolytes like potassium, sodium, and magnesium, which aid in fluid balance. While it is hydrating, studies show it is no more effective than regular water for hydration during moderate activity and has more calories and naturally occurring sugars. Unsweetened milk, both dairy and plant-based, contains protein and electrolytes that help the body retain fluids, providing more prolonged hydration than water. However, it's best to stick to water for primary hydration and use these options in moderation due to their calorie content.

Comparison of Hydration Alternatives


Feature	Plain Still Water	Sparkling Water	Coconut Water	Herbal Tea	Infused Water
Hydration Level	Excellent	Excellent	Excellent, plus electrolytes	Excellent (caffeine-free)	Excellent (enhances intake)
Flavor	Neutral	Crisp & Bubbly	Sweet & Nutty	Wide variety	Subtle, customizable
Nutrients	None	Minerals (varies)	Potassium, Magnesium	Antioxidants	Trace vitamins
Calories	Zero	Zero (plain)	Moderate	Zero (plain)	Zero
Cost	Lowest	Moderate	High	Moderate	Low (DIY)
Best For	Everyday, maximum efficiency	Soft drink replacement	Light workouts, nutrient boost	Soothing, relaxation	Encouraging water intake

Authoritative Source on Hydrating Foods

In addition to beverages, many foods can also contribute to your daily hydration needs. For more information on how to use water-rich foods like fruits and vegetables to stay hydrated, consult resources from trusted health authorities. For instance, Harvard Health Publishing has excellent articles on the topic.

Conclusion

While plain water is the gold standard for hydration, it's far from your only option. By diversifying your fluid intake with beverages like sparkling water, herbal teas, infused water, and occasional coconut water, you can make staying hydrated a more flavorful and consistent habit. The key is to choose low-sugar, low-calorie options to reap the benefits of hydration without unnecessary additives. Ultimately, the best drink for you is the one you will enjoy consistently to meet your daily needs.

Frequently Asked Questions

Yes, research shows that plain sparkling water is just as hydrating as non-carbonated, still water. The carbonation does not reduce its ability to hydrate the body.

Yes, caffeine-free herbal teas are primarily water and count towards your fluid intake. They can be just as hydrating as plain water and offer the added benefit of flavor without calories.

No, coconut water is not more hydrating than regular water, despite some marketing claims. It does contain natural electrolytes, but for moderate activity, plain water is sufficient and free of the calories and sugar found in coconut water.

You can make infused water by adding slices of fresh fruit (like lemon, berries, or cucumber), herbs (mint, basil), or even a few spices (ginger) to a pitcher of water. Allow it to sit for a few hours in the refrigerator for the best flavor.

Unsweetened milk, including dairy and plant-based options, can be a hydrating beverage. It contains electrolytes and protein, which can help your body retain fluids longer than water. However, it also contains calories and is best consumed in moderation.

For most people engaging in light to moderate exercise, water is perfectly sufficient for hydration. Electrolyte drinks are typically only necessary for intense, prolonged physical activity (over an hour) to replace minerals lost through sweat.

Start by replacing sugary sodas with plain sparkling water, which provides a similar bubbly texture. Gradually incorporate infused waters and herbal teas to explore different flavors. Keeping a water bottle with you can also help build a consistent hydration habit.