What is good to drink when you feel dehydrated?

January 4, 2026 •

3 min read

Mild dehydration can affect as much as 75% of the population on any given day, often without them even realizing it. Knowing the best beverages to reach for can make a significant difference in quickly restoring your body's fluid balance and relieving symptoms like thirst, fatigue, and headaches.

Quick Summary

The best drinks for dehydration range from plain water for mild cases to electrolyte-rich beverages for more significant fluid loss. Options include oral rehydration solutions, coconut water, milk, and clear broths, all of which help restore lost fluids and essential minerals.

Key Points

Water is the primary choice: For mild, everyday dehydration, plain water is the most effective and simplest solution for replenishing fluids.
Electrolytes are crucial for significant loss: When experiencing intense sweating, vomiting, or diarrhea, choose drinks with added electrolytes like sodium and potassium to restore fluid balance faster.
Oral Rehydration Solutions are highly effective: For moderate dehydration, commercial or homemade ORS provides the optimal mix of glucose and salts to maximize fluid absorption.
Consider natural alternatives: Coconut water, milk, and fruit/vegetable smoothies offer natural electrolytes and additional nutrients for effective rehydration.
Avoid sugary and caffeinated drinks: High-sugar beverages like soda can worsen diarrhea, while excessive caffeine and alcohol have a diuretic effect that increases fluid loss.
Watch for severe symptoms: If you experience extreme dizziness, confusion, or a rapid heart rate, seek immediate medical attention for possible severe dehydration.

Rehydrating Effectively: Beyond Plain Water

When you feel dehydrated, your body is signaling that its fluid levels have dropped below the point necessary for normal function. While plain water is always an excellent choice, particularly for mild dehydration, certain situations—like intense exercise, illness, or excessive sweating—require more than just fluid replacement. In these cases, replenishing electrolytes is crucial for restoring the proper balance of fluids in your body.

The Science of Rehydration

Dehydration is caused by a negative fluid balance, where the body loses more fluid than it takes in. This loss, often through sweat, urine, or illness, also depletes essential electrolytes like sodium and potassium. An effective rehydration strategy addresses both fluid and electrolyte deficits. Glucose (sugar) can also be beneficial, as it helps the intestines absorb water and sodium more efficiently.

Top Drinks for Dehydration

Oral Rehydration Solutions (ORS)

For moderate dehydration, especially from vomiting or diarrhea, pre-packaged or homemade ORS are the gold standard. The World Health Organization (WHO) has long recommended ORS due to its specific balance of glucose, salt, and water, which maximizes fluid absorption. Many commercial electrolyte powders and drinks offer a similar, convenient solution.

Commercial Options: Pedialyte, Liquid I.V., and DripDrop offer balanced electrolytes in various flavors.
Homemade ORS: A simple, cost-effective solution can be made at home by mixing ½ teaspoon of salt and 6 teaspoons of sugar into 1 liter of clean drinking water.

Natural Electrolyte-Rich Drinks

Nature provides several excellent alternatives that are rich in electrolytes and hydrating compounds.

Coconut Water: This natural beverage is a good source of potassium and magnesium, making it a popular choice for rehydration.
Milk: Surprisingly, milk can be more hydrating than plain water due to its blend of protein, carbohydrates, and electrolytes. Both whole and skim milk have been shown to rehydrate effectively by delaying fluid absorption and excretion.
Watermelon Juice: Watermelon is over 90% water and contains electrolytes like potassium and magnesium, along with the amino acid L-citrulline, which may aid in oxygen transport.

Other Beneficial Beverages

Clear Broths and Soups: Broth-based soups are high in water content and contain sodium, an essential electrolyte lost during dehydration. This is an especially good option for replenishing fluids when you are also feeling unwell.
Fruit and Vegetable Smoothies: Blending water-rich fruits and vegetables like spinach, cucumber, and melon into a smoothie provides fluids, nutrients, and electrolytes in an easily digestible format.
Herbal Tea: Caffeine-free herbal teas contribute to your daily water intake and can be soothing if dehydration is caused by an illness.

Choosing the Right Drink for Your Situation

To determine the best course of action, consider the cause and severity of your dehydration.


Situation	Best Drink Choices	Why It Works
Everyday/Mild Dehydration	Plain Water, Infused Water	Replenishes lost fluids without added sugars or calories.
Intense Exercise (>1hr)	Sports Drinks, Coconut Water	Provides carbohydrates for energy and replaces electrolytes lost through sweat.
Illness (Vomiting/Diarrhea)	Oral Rehydration Solution (ORS), Clear Broth	Balanced blend of glucose, salt, and water maximizes intestinal fluid absorption.
Poor Appetite	Smoothies, Milk	Nutrient-dense options that provide both fluids and essential calories.

Conclusion

When you feel dehydrated, the best drink choice depends on your specific needs. For simple, day-to-day fluid loss, water is perfectly adequate. However, for more pronounced dehydration due to illness or heavy sweating, beverages containing electrolytes and a balance of carbohydrates are more effective for rapid rehydration. Always avoid heavily sweetened soda or excessive caffeine and alcohol, as these can actually worsen dehydration. If symptoms of severe dehydration such as confusion, rapid heartbeat, or fainting occur, seek immediate medical attention.

For more in-depth information on dehydration, including symptoms and when to seek medical help, visit the Cleveland Clinic website.

Frequently Asked Questions

For mild dehydration, plain water is sufficient. However, for moderate dehydration caused by illness, intense exercise, or excessive sweating, drinks with added electrolytes and carbohydrates are more effective for restoring balance.

An ORS is a solution containing a specific balance of sugar, salt, and water that helps the body absorb fluids and electrolytes more efficiently, making it highly effective for treating dehydration from illness.

Yes, coconut water is rich in natural electrolytes, particularly potassium, which makes it a good option for restoring fluids and minerals lost during physical activity or illness.

Sports drinks can be beneficial, especially after more than an hour of high-intensity exercise, as they replace electrolytes and provide carbohydrates for energy. However, many are high in added sugar, so moderation is key.

You should avoid or limit drinks that contain a lot of sugar (like soda) or have a high diuretic effect (like excessive caffeine and alcohol), as these can worsen dehydration.

Yes, a simple homemade solution can be made by mixing ½ teaspoon of salt and 6 teaspoons of sugar into 1 liter of clean water. Broths or diluted fruit juice with a pinch of salt are also good options.

Signs of severe dehydration include dizziness, confusion, fainting, a rapid heartbeat, and not urinating. If these symptoms occur, seek immediate medical attention.