What is the best drink for hydration not water?

November 20, 2025 •

4 min read

According to a study from Scotland's St. Andrews University, beverages with small amounts of sugar, fat, or protein can be more hydrating than plain water. The reason lies in how these components slow gastric emptying, allowing for more sustained fluid retention in the body. So, what is the best drink for hydration not water? It depends on your specific needs and activity level.

Quick Summary

This article examines hydrating alternatives to plain water, including milk, coconut water, and sports drinks. It compares their nutritional content, electrolyte balance, and effectiveness for different hydration needs, from everyday wellness to post-exercise recovery.

Key Points

Milk is more hydrating than water: Due to its protein, fat, and lactose content, milk slows gastric emptying, allowing for longer-lasting hydration.
Electrolytes are key to fluid retention: Drinks containing electrolytes like sodium and potassium, such as coconut water and sports drinks, help the body hold onto fluids more effectively.
Coconut water is a natural option: Low in calories and high in potassium, it's a great choice for moderate exercise and daily hydration, though lower in sodium than traditional sports drinks.
Sports drinks are for intense exercise: The added carbohydrates and higher sodium levels make them ideal for fueling and rehydrating during prolonged, high-intensity workouts.
Broth is excellent for electrolyte replacement: Savory and soothing, broths offer high sodium content, which is crucial for rehydration, especially after illness.
Homemade Oral Rehydration Solutions are effective for illness: A precise mixture of water, salt, and sugar can rapidly restore fluids and electrolytes during severe dehydration.
Not all drinks are created equal: High-sugar fruit juices and sodas can have a different effect on hydration and should be consumed in moderation or diluted.

Why Are Some Drinks More Hydrating Than Water?

While water is essential, some drinks can actually help your body retain fluids more effectively. This is due to their composition of electrolytes, carbohydrates, and proteins. Electrolytes, like sodium and potassium, help balance fluid levels in the body, while carbohydrates and proteins can slow the rate at which fluids leave the stomach. This slower gastric emptying allows for a more gradual absorption of fluids, leading to better long-term hydration.

The Science of Superior Hydration

The Beverage Hydration Index (BHI) is a scientific measure used to compare the hydration potential of different drinks. It evaluates the volume of urine produced after consuming a beverage, comparing it to plain water. Drinks with a lower urine output and higher fluid retention score better on the BHI. Research has consistently shown that beverages with a blend of nutrients, like milk, often outperform plain water in this regard.

Top Alternatives for Hydration

For those seeking alternatives to water, several options offer excellent hydrating properties, often with additional nutritional benefits.

Milk: A surprising but effective rehydration choice. Both full-fat and skim milk have been shown to be more hydrating than water due to their content of lactose, protein, and fat. It also contains natural electrolytes, including sodium, which helps the body hold onto fluid. Milk is an excellent option for post-exercise recovery, providing nutrients for muscle repair in addition to hydration.
Coconut Water: Often called nature's sports drink, coconut water is rich in electrolytes like potassium, calcium, and magnesium. It is a natural, low-calorie alternative to sugary sports drinks, though it is typically lower in sodium, which is a key electrolyte lost in sweat. For moderate exercise or daily hydration, it is a great choice, but heavy sweaters may need additional sodium.
Sports Drinks: Formulated specifically for intense, prolonged physical activity, sports drinks contain carbohydrates and electrolytes, primarily sodium and potassium. These ingredients help replenish lost stores and provide a rapid energy boost. However, they often contain high amounts of added sugar and artificial colors, making them less suitable for casual exercisers or general daily hydration.
Broth: Broth-based soups or plain broth, such as chicken or bone broth, are excellent sources of sodium and water, making them very effective for rehydration. They are a comforting and savory option, particularly useful when recovering from an illness involving fluid loss.
Fruit and Vegetable Juices: Juices like orange or watermelon water contain electrolytes and water. While they offer vitamins and antioxidants, 100% fruit juices are high in sugar and should be consumed in moderation, or diluted with water to avoid excessive sugar intake.
Oral Rehydration Solutions (ORS): For cases of severe fluid loss due to illness (e.g., vomiting or diarrhea), a commercially available or homemade Oral Rehydration Solution is a medical-grade option. It contains a precise balance of sodium, potassium, and glucose to maximize fluid and electrolyte absorption.
Herbal Tea: Caffeine-free herbal teas like chamomile or ginger can provide soothing and flavorful hydration without the diuretic effect of caffeinated beverages.

Comparison Table: Hydration Drink Alternatives


Drink Type	Key Hydration Advantage	Best For	Considerations
Milk	High protein, fat, and natural electrolytes aid fluid retention.	Post-workout recovery and general hydration.	Higher calories; not suitable for lactose-intolerant individuals.
Coconut Water	Rich in potassium and natural electrolytes, lower sugar.	Daily hydration, mild exercise.	Lower sodium content compared to sports drinks.
Sports Drinks	Optimal mix of carbs and electrolytes for rapid absorption.	High-intensity and endurance exercise.	Often contain high added sugars and artificial ingredients.
Broth	High sodium content helps retain water and replace sweat loss.	Recovery from illness, electrolyte replenishment.	Can be high in sodium, check labels.
Diluted Fruit Juice	Contains some electrolytes and natural sugars for energy.	Flavorful daily hydration.	Use 100% juice and dilute to minimize added sugars.

How to Choose the Right Hydration Drink

Choosing the best hydrating drink depends on the situation. For a strenuous, high-sweat workout lasting more than an hour, a sports drink offers the necessary carbs and higher sodium content. For a gentler, more natural option for daily hydration or moderate exercise, coconut water or milk are excellent choices, providing electrolytes and other nutrients. Herbal teas offer a caffeine-free way to stay hydrated and warm. When unwell, an Oral Rehydration Solution is the most effective choice for replenishing lost fluids and electrolytes. For most everyday scenarios, adding milk or a small glass of diluted juice to your diet can provide a hydrating boost beyond plain water.

Conclusion

While water is the fundamental fluid for life, a number of beverages offer unique advantages for superior hydration, particularly in specific circumstances. From the balanced nutrition of milk for post-workout recovery to the electrolyte richness of coconut water for a natural boost, the options are varied and effective. Understanding the role of electrolytes, carbohydrates, and proteins allows you to make an informed choice that best suits your needs, whether you are an athlete or simply looking to vary your fluid intake. For general wellness, integrating these hydrating alternatives can enhance your body's ability to maintain optimal fluid balance. For specific medical advice regarding severe dehydration or dietary concerns, always consult a healthcare professional.

Homemade Oral Rehydration Solution Recipe

For a simple, effective ORS, you can make your own with common kitchen ingredients.

Ingredients:

1 litre of boiled and cooled water
6 teaspoons of sugar
½ teaspoon of salt

Instructions:

Mix the sugar and salt into the water until completely dissolved.
Drink in small, frequent sips. Flavor can be enhanced with a splash of 100% fruit juice if desired, but ensure it doesn't add too much concentrated sugar.

This is especially useful during bouts of illness to help the body retain necessary fluids and electrolytes.

Frequently Asked Questions

Yes, some studies show that milk, particularly skim or low-fat, can be more hydrating than plain water. This is because it contains a balanced mix of sugar (lactose), protein, and fat, which slows fluid movement through the stomach and aids in more sustained absorption.

Choose a sports drink for high-intensity or endurance exercise lasting longer than an hour. Sports drinks are specifically formulated with carbohydrates and higher sodium levels for rapid fuel and electrolyte replacement. For moderate exercise or general hydration, coconut water is a natural, lower-sugar option.

Yes, sparkling water is just as hydrating as regular water, as its base is plain water infused with carbon dioxide. For those who prefer the fizz, it's a great zero-calorie alternative to sugary sodas. Just be mindful of added sugars in flavored varieties.

For illness-induced dehydration (e.g., from vomiting or diarrhea), an Oral Rehydration Solution (ORS) is the most effective choice. You can use a commercial product like Pedialyte or make a simple homemade solution with water, salt, and sugar.

Broth, especially bone or chicken broth, contains significant amounts of sodium. Sodium is a key electrolyte that helps the body retain water, making broth an excellent and comforting option for rehydration, particularly when recovering from sickness.

Adding a pinch of salt to a homemade electrolyte drink can help replenish sodium lost through sweat. However, a balanced diet usually provides enough electrolytes for most people. Only add salt for intense exercise or when ill and experiencing significant fluid loss.

Caffeine-free herbal teas, such as chamomile or ginger, contribute to your daily fluid intake and offer flavorful hydration. They do not have the diuretic effect of caffeinated beverages, making them a suitable choice for maintaining hydration levels.