What is better for you to drink than water?

January 6, 2026 •

4 min read

According to the Centers for Disease Control and Prevention, water is the best option for staying hydrated for most people. Yet, in specific circumstances, certain beverages can provide benefits beyond what plain water offers, leading many to question what is better for you to drink than water for enhanced nutrition or specific health needs.

Quick Summary

This article explores healthy and beneficial beverages that can serve as an alternative or supplement to water for hydration and nutrition. It details the specific benefits of drinks like milk, herbal teas, infused water, and electrolyte beverages, and compares their nutritional value for different health goals.

Key Points

Enhanced Hydration: Milk's nutrient composition can offer more effective and prolonged hydration than plain water after intense activity, thanks to its protein, carbs, and electrolytes.
Natural Electrolyte Source: Coconut water is a natural, low-calorie source of electrolytes, particularly potassium, making it suitable for mild to moderate rehydration.
Antioxidant Benefits: Herbal and green teas are rich in antioxidants and anti-inflammatory compounds that can boost immunity and combat oxidative stress.
Flavorful Hydration: Fruit-infused water provides a no-sugar, no-calorie way to add flavor to your daily water intake, encouraging increased consumption.
Tailored Performance: Commercial sports drinks, with higher sodium and sugar content, are best reserved for intense, prolonged exercise to rapidly replace lost electrolytes and energy.
Nutrient-Dense Recovery: Smoothies, made with whole foods, offer a customizable, nutrient-packed option for post-workout recovery, supplying fiber, vitamins, and protein.

Hydration Alternatives: Beyond Plain Water

While water is the undisputed champion of everyday hydration, various other beverages offer unique nutritional advantages depending on an individual's specific needs, such as during or after intense physical activity, illness, or for boosting nutrient intake. These drinks can replenish lost electrolytes, provide essential nutrients, or offer a pleasant alternative for those who find plain water unappealing. It’s crucial, however, to differentiate between genuinely healthy alternatives and sugary drinks that offer little more than empty calories.

Nutrient-Rich Powerhouses: Milk and Smoothies

Milk, whether dairy or plant-based, stands out as a highly hydrating and nutrient-dense option. A 2023 study highlighted that milk's combination of protein, carbohydrates, and electrolytes like sodium and potassium slows down fluid emptying from the stomach, promoting prolonged hydration. Low-fat cow's milk also provides important nutrients such as calcium, potassium, and vitamin D, supporting bone health and muscle function. For those who are lactose intolerant or on a vegan diet, fortified plant-based milks like soy and almond milk offer a good source of calcium and other vitamins. Smoothies represent another nutrient-rich category, blending whole foods like fruits, vegetables, seeds, and yogurt. A well-made smoothie can be an excellent source of fiber, vitamins, and electrolytes, making it a great post-workout recovery drink or meal replacement. However, be mindful of store-bought versions that can be high in added sugars.

Herbal Teas: Antioxidants and Anti-inflammatory Properties

Herbal teas, derived from fruits, flowers, spices, and herbs, offer a caffeine-free, hydrating option with potential health benefits. Varieties like peppermint, ginger, and turmeric tea possess anti-inflammatory properties, while chamomile is often used for relaxation. Green and black teas contain antioxidants known as polyphenols, which can help combat oxidative stress and inflammation. These teas can contribute significantly to your daily fluid intake and provide additional wellness benefits, especially when consumed without added sugar.

Coconut Water and Electrolyte Replenishment

Coconut water is a popular natural beverage prized for its electrolyte content, particularly potassium. Its lower calorie and sugar content compared to many sports drinks make it a great choice for hydration during light to moderate physical activity or for rehydration after mild dehydration. However, sports drinks are often formulated with higher sodium and carbohydrate levels, making them more suitable for endurance athletes engaged in intense, prolonged exercise. Choosing between the two depends on the intensity of the activity and your specific needs for electrolyte and carbohydrate replacement.

Fruit-Infused Water: Flavor without the Guilt

For those who dislike the bland taste of plain water, fruit-infused water is an ideal solution. This simple preparation involves adding slices of fruits, vegetables, or herbs like lemon, cucumber, and mint to water to impart flavor without adding calories or sugar. The health benefits are largely derived from the water itself and any vitamins or antioxidants that may seep from the ingredients, with the main advantage being increased water consumption. This can help with weight management by replacing high-sugar alternatives and boosting metabolism.

Comparison Table: Healthy Drink Options


Beverage	Primary Benefits	Best For	Considerations
Water	Essential hydration, zero calories	Daily, general hydration	Plain taste, requires supplementation for nutrients
Milk (Dairy)	Protein, calcium, vitamin D, prolonged hydration	Post-workout recovery, bone health	Calorie content, potential for lactose intolerance
Plant-Based Milk	Fortified vitamins, lower fat options, vegan-friendly	Alternatives for dairy avoidance	May have added sugars, check fortification
Herbal Tea	Antioxidants, anti-inflammatory, relaxation	Anytime, soothing relief	Avoid added sugars, some may contain caffeine
Coconut Water	Natural electrolytes (high potassium), low sugar	Light activity, mild rehydration	Lower sodium content, taste variation
Sports Drink	High sodium, carbs, and calories	Intense, prolonged exercise	High in added sugar and artificial ingredients
Fruit-Infused Water	Flavor without added sugar, increased water intake	Flavor enhancement, daily hydration	Minimal added nutrients, requires preparation
Smoothie	High fiber, vitamins, and protein	Meal replacement, post-workout	High calorie and sugar content if made improperly

Conclusion

While water remains the gold standard for hydration, understanding what is better for you to drink than water in certain situations can be empowering. Options like milk provide superior rehydration after exercise due to their balanced nutrient profile. Herbal teas and infused waters offer flavorful, low-calorie ways to stay hydrated while delivering additional wellness benefits from antioxidants and herbs. For intense athletic performance, a commercial sports drink may be necessary for optimal electrolyte and carbohydrate replenishment, whereas coconut water suits lighter activities. Ultimately, the best choice depends on your specific health goals, activity level, and dietary needs. By incorporating these informed alternatives, you can enhance your hydration strategy and overall well-being. For more detailed information on healthy drinks, refer to the resources from the Heart Foundation.

Frequently Asked Questions

Electrolyte drinks can be more beneficial than water during or after prolonged, high-intensity exercise (lasting more than an hour), heavy sweating, or if you are experiencing significant fluid loss due to illness like vomiting or diarrhea.

Research suggests that milk can be more hydrating than plain water due to its nutrient composition. It contains protein, carbohydrates, and sodium, which slow down fluid release from the stomach and help the body retain water more effectively.

For most people with a balanced diet, it's possible to get enough electrolytes from whole foods like fruits, vegetables, nuts, and seeds. Dedicated electrolyte drinks are usually only necessary for endurance athletes or during severe fluid loss.

No, sports drinks are not all the same. They vary in carbohydrate and sodium content. Endurance athletes require higher levels, while the high sugar in many can be unnecessary for casual exercisers and should be consumed with caution.

Herbal teas offer a variety of benefits, including providing antioxidants, reducing inflammation, aiding digestion, and promoting relaxation, depending on the type of herb used. They are a great way to meet daily fluid needs without caffeine.

No, fruit-infused water is not as nutritious as eating whole fruit. While it adds a natural flavor and some vitamins to your water, most of the beneficial fiber and many nutrients remain in the fruit itself.

When making a smoothie, be mindful of the ingredients to control calorie and sugar content. Opt for whole fruits and vegetables, and use unsweetened milk or yogurt. Be cautious of store-bought versions that often contain excess sugar.