What is the best drink to rehydrate after drinking alcohol?

January 9, 2026 •

4 min read

Alcohol is a diuretic, meaning it increases the production of urine and causes the body to lose fluids and essential electrolytes. This accelerated fluid loss is a major contributor to the unpleasant symptoms of a hangover, such as headaches and fatigue, making effective rehydration crucial for recovery.

Quick Summary

This guide explores the most effective beverages for rehydrating after alcohol consumption by explaining the role of electrolytes and outlining the best options, from plain water to specialized mixes.

Key Points

Plain Water: Drinking plenty of plain water is the most fundamental and accessible way to combat dehydration after drinking alcohol.
Electrolytes are Key: Alcohol depletes electrolytes, so drinks containing sodium, potassium, and magnesium, like commercial or homemade mixes, can accelerate recovery.
Coconut Water is a Natural Option: For a natural source of electrolytes that's often gentle on the stomach, coconut water is an excellent choice.
Sip Slowly and Proactively: For best results, rehydrate by sipping fluids slowly before bed and upon waking, rather than chugging large amounts that can upset your stomach.
Avoid More Alcohol and High-Sugar Drinks: Steer clear of the "hair of the dog" and sugary beverages, as they will only worsen dehydration and delay recovery.
Add Ginger for Nausea: If your stomach is particularly sensitive, non-caffeinated ginger tea can help soothe nausea while rehydrating you.

The Science of Alcohol and Dehydration

To understand how to best rehydrate, it is essential to first understand why alcohol is so dehydrating. The process is not just about losing fluids; it involves disrupting key bodily functions and depleting vital nutrients.

How Alcohol Acts as a Diuretic

Alcohol is a diuretic that suppresses the release of vasopressin, a hormone that regulates the kidneys' water retention. When vasopressin levels drop, your kidneys release more water instead of reabsorbing it, leading to increased urination and significant fluid loss. This effect starts even with moderate alcohol consumption and can worsen with higher intake. Additionally, alcohol can trigger sweating and disrupt your gastrointestinal tract, leading to vomiting or diarrhea in some cases, which further exacerbates fluid and mineral loss.

The Role of Electrolytes

Electrolytes are minerals like sodium, potassium, and magnesium that carry an electrical charge and are critical for maintaining the body's fluid balance, nerve signaling, and muscle function. When you lose fluids through frequent urination, you also lose these vital electrolytes. An imbalance can lead to symptoms like headaches, dizziness, and muscle cramps, which are all common signs of a hangover.

Top Drinks to Rehydrate After Alcohol

Plain Water: The Simple Solution

While it may seem obvious, plain water is the most accessible and fundamental solution for rehydration. It works by directly replacing the fluids your body has lost. Drinking water before bed after a night out and continuing to sip it throughout the next day can significantly help to mitigate hangover symptoms. It's crucial to sip slowly, especially if you have an upset stomach, as gulping large amounts can cause further irritation.

Electrolyte Drinks: For Faster Recovery

For those needing a more targeted approach, electrolyte-enhanced beverages offer an advantage over plain water. They replace both fluids and the specific minerals lost during alcohol consumption.

Commercial Sports Drinks: Products like Gatorade or Powerade contain electrolytes and carbohydrates that help with faster absorption. However, many are high in sugar, which can sometimes worsen symptoms or cause energy crashes.
Electrolyte Drink Mixes: Powders like Liquid I.V. or LMNT are often formulated with higher concentrations of key electrolytes and sometimes less sugar than traditional sports drinks. They are convenient for on-the-go rehydration.
Oral Rehydration Solutions (ORS): Medical-grade products such as Pedialyte are highly effective for rehydration. They are designed for severe fluid loss due to illness but work exceptionally well for hangovers. Some DIY recipes mimic this solution using water, salt, and sugar.

Natural Electrolyte-Rich Drinks

Nature provides several excellent options for replenishing fluids and minerals without the artificial ingredients.

Coconut Water: Known as nature's sports drink, coconut water is naturally high in potassium and contains other electrolytes like sodium, calcium, and magnesium. It is naturally low in sugar and can be very gentle on an upset stomach.
Fruit Juices and Smoothies: Juices from fruits like watermelon, grape, and pear can provide vitamins, antioxidants, and some electrolytes. A smoothie can combine electrolyte-rich ingredients like yogurt, banana, and berries into a nutrient-dense and easy-to-digest meal.
Broth: A warm, savory broth (like chicken or vegetable) is an excellent way to rehydrate and replenish sodium and other minerals. It can also settle an irritated stomach.
Ginger Tea: If nausea is a primary symptom, a non-caffeinated ginger tea can be particularly soothing. It helps with stomach upset while contributing to your overall fluid intake.

Comparison Table: Rehydration Drinks at a Glance


Drink	Electrolytes	Sugar Content	Primary Benefit	Hangover Rating
Plain Water	Minimal	Zero	Direct fluid replacement	Good
Electrolyte Drink	High (Added)	Moderate-High	Rapid rehydration, replenishes minerals	Excellent
Coconut Water	High (Natural)	Low-Moderate	Natural electrolytes, easy on stomach	Excellent
Broth	High (Added/Natural)	Zero	Replaces sodium, settles stomach	Good
Ginger Tea	Minimal	Optional	Soothes nausea, aids hydration	Good

The Drinks to Avoid

While seeking a morning-after remedy, some common choices can actually make things worse. Avoid these to prevent exacerbating your hangover symptoms.

Coffee: Although tempting for a quick energy boost, caffeine is a diuretic and can contribute to further dehydration.
Fizzy Drinks with High Sugar: Sugary sodas can cause blood sugar spikes and crashes, and their high sugar content can worsen dehydration.
More Alcohol: The "hair of the dog" is a myth. Drinking more alcohol will only prolong the recovery process and delay your body's healing.
Sugary Juices: While some fruit juices are beneficial, many store-bought varieties are loaded with added sugars. Opt for natural or diluted versions.

Hydration Strategy: When and What to Drink

For optimal recovery, a proactive hydration strategy is best.

Before You Sleep: Drink a large glass of water after your last alcoholic beverage and keep a bottle by your bed. This helps counteract the diuretic effect before it takes full hold.
Upon Waking: Start with a rehydrating beverage immediately. This is the best time for an electrolyte drink or coconut water to get your body back on track.
Throughout the Day: Continue to sip on water or herbal tea. Don't rush it if your stomach is sensitive. Eating bland, nutrient-rich foods will also aid in recovery.

Conclusion: Choosing Your Best Rehydration Drink

While there is no single miracle cure for a hangover, effective rehydration is the most important step toward recovery. Plain water is always a solid, reliable choice for replenishing lost fluids. However, if you need to restore lost electrolytes more quickly, coconut water or a dedicated electrolyte drink offers a more efficient solution. Consider your specific symptoms—if you're nauseous, ginger tea might be best; if you need a nutrient boost, a smoothie is a great option. By understanding why alcohol dehydrates you and choosing the right drink to counter its effects, you can significantly ease your hangover and get back to feeling like yourself sooner. You can learn more about general hangover remedies here: Hangover: The Fastest Way to Cure It - WebMD.

Frequently Asked Questions

Yes, Pedialyte is an excellent option for rehydration after drinking alcohol. As a medical-grade oral rehydration solution, it is formulated with an optimal balance of electrolytes to replenish fluids and minerals lost during alcohol consumption.

A sports drink can help replenish electrolytes and fluids lost during a night of drinking, aiding rehydration. However, it is important to be mindful of the high sugar content in many sports drinks, which can sometimes worsen dehydration or cause a sugar crash.

No, drinking coffee can actually make a hangover worse. Coffee is a diuretic, just like alcohol, and it can contribute to further dehydration. While it may offer a temporary energy boost, it does not aid the rehydration process.

A simple and effective homemade electrolyte drink can be made with water, a pinch of salt, and a little sugar, similar to an oral rehydration solution. You can also combine coconut water, fruit juice, and a pinch of salt for a natural alternative.

For maximum benefit, you should do both. Drinking a glass of water before going to sleep can help mitigate the effects of dehydration overnight, while another glass upon waking will help kickstart the rehydration process for the new day.

While water replaces lost fluid, it does not replenish the electrolytes (like sodium and potassium) that are also depleted by alcohol's diuretic effect. An electrolyte-rich drink is more effective at restoring this balance, although water is still a crucial part of the process.

Both can be effective. Commercial options like powders or sports drinks offer specific formulations for rapid replenishment, but may contain high sugar or artificial ingredients. Natural options like coconut water or a simple homemade mix provide electrolytes with fewer additives and can be gentler on the stomach.