What is the best liquid to drink for hydration?

November 20, 2025 •

3 min read

According to the British Nutrition Foundation, water makes up over half our body weight and is essential for good health. But is it always the single best choice? This article investigates what is the best liquid to drink for hydration, exploring the science behind different beverages and their hydrating effects on the body.

Quick Summary

This guide delves into the effectiveness of various beverages for hydration. It compares plain water with drinks containing electrolytes, fats, and proteins, such as milk and coconut water, and analyzes their ability to rehydrate the body after exercise, illness, or normal daily activities.

Key Points

Water is not always the most hydrating liquid: While essential for daily function, water can pass through the body quicker than beverages with additional nutrients, making it less effective for rapid rehydration after significant fluid loss.
Milk offers superior, prolonged hydration: Due to its natural electrolytes, protein, carbs, and fat, milk slows gastric emptying and increases fluid retention, making it a better rehydration choice after intense activity or fluid loss.
Electrolyte drinks are best for high-intensity exercise: Sports drinks are formulated for performance athletes engaging in prolonged or high-intensity workouts, providing rapid replenishment of fluids, electrolytes, and carbohydrates for energy.
Coconut water is a natural electrolyte source: Ideal for mild-to-moderate activity, coconut water provides electrolytes like potassium naturally, offering a lower-sugar alternative to commercial sports drinks.
Moderate caffeine consumption does not cause dehydration: The mild diuretic effect of coffee or tea is offset by the liquid content, so these beverages contribute positively to your daily fluid intake.
Foods and infused water contribute to hydration: Watermelon, cucumbers, and fruit-infused water can be excellent, flavorful ways to boost your fluid intake throughout the day.
Proper hydration prevents physical and cognitive impairment: Even mild dehydration can lead to fatigue, headaches, poor concentration, and negatively impact athletic performance.

The Science of Hydration: Beyond Plain Water

While water is the universal standard for hydration and essential for life, it isn't always the most effective for rehydration, particularly after intense fluid loss. A beverage's ability to hydrate depends on several factors, including its water content, electrolyte balance, and the presence of macronutrients like carbohydrates and fats. The digestive process plays a crucial role; drinks that slow down gastric emptying, like milk, can prolong hydration. The presence of electrolytes, such as sodium and potassium, also helps the body absorb and retain fluids more efficiently.

Milk: A Surprising Hydration Powerhouse

Surprisingly, research indicates that milk may be more hydrating than plain water for longer periods, according to a 2015 study in the American Journal of Clinical Nutrition. The reasons for this effectiveness are threefold:

Electrolytes: Milk contains naturally occurring electrolytes like sodium and potassium, which help the body retain fluid and replenish what is lost through sweat.
Macronutrients: The combination of protein, carbohydrates (lactose), and fat slows down the emptying of fluid from the stomach, leading to a more sustained release and absorption of water.
Nutrient Density: Beyond hydration, milk provides essential nutrients like calcium and Vitamin D, supporting overall health.

Coconut Water: Nature's Electrolyte Drink

Coconut water has long been promoted as a natural rehydrating drink. It is rich in electrolytes, particularly potassium, making it an excellent choice for replenishing lost minerals after mild-to-moderate exercise or in hot weather. While it is lower in sodium than traditional sports drinks, it provides a natural, lower-sugar alternative for maintaining electrolyte balance.

Sports Drinks: For Intense Activity

For high-intensity or prolonged exercise (over 60 minutes), sports drinks are specifically formulated to quickly replenish fluids, electrolytes, and carbohydrates for energy. They are effective for performance athletes but should be consumed wisely by others due to their high sugar content. Always check the nutrition label, as some are loaded with calories and artificial additives. For less strenuous workouts, plain water is sufficient.

Infused Water and Herbal Teas

If you find plain water unappealing, fruit-infused water or herbal teas are excellent alternatives. Adding slices of lemon, lime, or cucumber to water enhances flavor without adding sugar or calories, encouraging you to drink more throughout the day. Caffeine-free herbal teas, such as chamomile or mint, are also hydrating and can offer added benefits like promoting relaxation or aiding digestion.

Coffee and Tea: The Caffeinated Question

Contrary to popular belief, moderate consumption of caffeinated beverages like coffee and tea does not cause dehydration. While caffeine has a mild diuretic effect, the fluid in these drinks still contributes positively to your overall daily intake. However, excessive caffeine intake is not recommended.

Comparison Table: Best Hydration Drinks


Drink	Best For	Key Hydrating Components	Considerations
Water	Everyday hydration, general health	Pure water, no calories	May not be enough for rehydration after intense exercise or fluid loss
Milk (skim/low-fat)	Post-workout recovery, sustained hydration	Water, electrolytes (sodium, potassium), protein, carbs, fat	Higher calories than water, may not be suitable for lactose intolerant individuals
Coconut Water	After mild-moderate exercise, natural rehydration	Potassium, sodium, water	Lower sodium than sports drinks, may not be ideal for intense, prolonged exercise
Sports Drinks	High-intensity exercise (>60 min)	Water, electrolytes, carbohydrates	Often high in added sugar; check labels and use only when needed
Fruit-Infused Water	Flavorful daily hydration	Water, trace vitamins from fruit	Zero calories with added flavor; encourages higher fluid intake
Herbal Tea	Relaxing hydration, daily fluid intake	Water, beneficial plant compounds	Naturally caffeine-free; wide variety of flavors and benefits

Conclusion: The Right Liquid for the Right Time

For most people, most of the time, plain water remains the healthiest and most accessible option for maintaining proper hydration. However, the notion that water is always the single best liquid to drink for hydration is a misconception, especially under specific circumstances like intense exercise or recovering from illness. Beverages containing a balance of water, electrolytes, and macronutrients, such as milk or specialized electrolyte drinks, can offer superior rehydration and fluid retention. It's about choosing the right fluid for your specific needs, activity level, and health goals. Listen to your body and look for signs of dehydration, like darker urine, to guide your choices. Integrating a variety of hydrating options, including water-rich foods, can contribute to your overall fluid balance. To learn more about proper nutrition and hydration guidelines, consult resources from authoritative health organizations.

Frequently Asked Questions

For recovery after an intense, sweaty workout, milk is often more hydrating than water. The electrolytes, protein, carbohydrates, and fat in milk help the body retain fluid more effectively and for longer, replenishing lost nutrients.

No, sports drinks are not necessary for everyone. For most people and for normal, daily activity, water is sufficient. Sports drinks are designed for high-intensity or prolonged exercise (over one hour) to replace electrolytes and provide carbohydrates for energy.

Contrary to a common myth, moderate coffee consumption does not dehydrate you. While caffeine is a mild diuretic, the fluid content of the coffee is greater, so it still contributes positively to your overall fluid balance. Balance it with water for optimal hydration.

Yes, approximately 20% of our daily fluid intake comes from foods. Many fruits and vegetables, such as watermelon, cucumber, and oranges, have high water content and contribute significantly to your hydration levels.

Coconut water is a great natural electrolyte drink for rehydration after mild-to-moderate activity, especially in warm weather. It is rich in potassium but lower in sodium compared to many sports drinks, making it a good, lower-sugar option.

To enhance the flavor of plain water, you can create fruit-infused water. Add slices of lemon, lime, cucumber, or berries to your water bottle. Alternatively, try caffeine-free herbal teas for a variety of refreshing tastes.

Thirst is not always the best indicator, as your body may already be slightly dehydrated by the time you feel thirsty. Other signs like dark-colored urine, fatigue, or headaches can signal a need for more fluids. It is better to sip fluids regularly throughout the day.