What is the best thing to drink for hydration?

November 30, 2025 •

4 min read

According to the U.S. Centers for Disease Control and Prevention (CDC), water is the best choice for staying hydrated. However, depending on your activity level and health status, other beverages might offer additional benefits. This guide explores the different options to determine what is the best thing to drink for hydration in various scenarios.

Quick Summary

This article examines the most effective beverages for maintaining proper fluid levels. It compares the hydrating properties of water, milk, coconut water, and sports drinks, noting their specific uses for athletes, everyday health, and managing illness. Considerations for sugar content and electrolyte balance are also covered.

Key Points

For Everyday Hydration: Plain water is the most accessible, calorie-free, and effective choice for general daily fluid intake.
For Post-Exercise: After intense or prolonged workouts, low-fat milk provides excellent rehydration due to its electrolytes, protein, and carbohydrates.
For Rapid Replenishment: Oral Rehydration Solutions (ORS) are specifically formulated to quickly replace fluids and electrolytes lost due to illness, such as vomiting or diarrhea.
For Athletes: Sports drinks with electrolytes are beneficial during high-intensity exercise lasting over an hour to replace lost sodium and fuel performance.
A Natural Alternative: Coconut water is a good source of natural electrolytes, particularly potassium, making it a healthy option after moderate activity.
Flavor Boost: Infusing water with fruits or herbs is an easy way to improve the taste and encourage higher fluid consumption without added sugar.
Listen to Your Body: Use thirst and urine color as key indicators of your hydration status. Pale yellow urine is generally a sign of adequate hydration.

Why Proper Hydration is Crucial for Health

Water is the foundation of life, making up roughly 60% of an adult's body weight. Its role is far more complex than just quenching thirst. Adequate hydration is essential for numerous bodily functions, including regulating body temperature, transporting nutrients, lubricating joints, and flushing out waste products. Dehydration, which occurs when you lose more fluids than you take in, can lead to symptoms such as fatigue, headaches, and dizziness. Severe cases can have serious health consequences.

The Gold Standard: Water

For most people and most situations, plain water is indeed the best option for hydration. It is calorie-free, sugar-free, and readily available. Your body is well-equipped to use water to replenish fluids lost through daily activities. Harvard's T.H. Chan School of Public Health emphasizes that water is a perfect beverage for maintaining proper hydration without unnecessary ingredients.

Beyond Water: When to Consider Other Options

While water is sufficient for normal daily needs, certain circumstances call for a different approach. Intense or prolonged physical activity, illness involving vomiting or diarrhea, and excessive sweating can deplete more than just fluids. In these cases, electrolytes—minerals like sodium, potassium, and magnesium—are also lost and need to be replenished.

Commonly recommended alternatives to plain water:

Milk (Skim or Low-Fat): Studies have shown that milk can be more hydrating than water after intense exercise due to its natural electrolytes, carbohydrates, and protein, which slow fluid emptying from the stomach.
Coconut Water: Known as 'Nature's Electrolyte Drink,' coconut water is naturally rich in potassium, making it a good choice for replenishing electrolytes. However, it is lower in sodium than most sports drinks.
Sports Drinks: Formulated for athletes, these beverages contain carbohydrates and electrolytes like sodium and potassium. They are most beneficial for high-intensity exercise lasting over an hour or in very hot conditions. However, many contain high amounts of sugar and calories, making them unsuitable for everyday hydration.
Oral Rehydration Solutions (ORS): These specialized formulas are designed to treat and prevent severe dehydration caused by illness. They contain specific, balanced amounts of water, salts, and sugar for rapid fluid and electrolyte replacement.
Fruit-Infused Water: Adding fruits like lemon, berries, or cucumber to water is an excellent way to add flavor without excess sugar, encouraging you to drink more throughout the day.
Broth: Broth-based soups are an effective way to replenish fluids and sodium, especially when you are sick and may not feel like drinking other liquids.

A Comparison of Hydrating Beverages


Drink Type	Best For	Pros	Cons	Key Components
Plain Water	Everyday hydration	Calorie-free, readily available	Lacks electrolytes for intense exertion	Water
Skim Milk	Post-exercise recovery	High electrolytes, protein, nutrients	High calories, may cause stomach upset	Water, electrolytes, protein, carbs
Coconut Water	After moderate exercise	Natural electrolytes, low sugar	Lower in sodium than sports drinks	Water, potassium, magnesium
Sports Drinks	Intense exercise (>60 min)	Replenishes electrolytes and carbs	High in sugar and calories for daily use	Water, electrolytes, sugar
ORS	Severe dehydration (illness)	Specifically formulated for rapid rehydration	Can be expensive, high sodium content	Water, salts, sugar

The Importance of Electrolytes

Electrolytes are minerals that carry an electric charge and are crucial for cellular function. Sodium, in particular, helps your body absorb and retain water effectively. While many people get enough electrolytes from their diet, athletes who sweat profusely or individuals recovering from illness may need to intentionally replenish them. The presence of electrolytes in drinks like milk and sports drinks is what makes them more effective than plain water in certain situations, as they encourage better fluid retention. You can also add a pinch of salt to your water for a simple DIY electrolyte boost.

Practical Hydration Strategies

To maintain optimal hydration, consider these tips:

Listen to your body: Thirst is a key indicator that you need fluids. Additionally, check your urine color; if it's pale yellow, you're likely well-hydrated. Darker urine suggests you need to drink more.
Hydrate consistently: Instead of drinking large amounts at once, sip fluids regularly throughout the day. This helps your body absorb the water more efficiently.
Time your intake: Drink water when you first wake up and before, during, and after a workout. Drinking water before a meal can also aid digestion and satiety.
Plan ahead: If you anticipate intense physical activity or will be in a hot environment, prepare an appropriate hydrating beverage in advance. For athletes, this might mean a balanced sports drink. For others, fruit-infused water is a great option.

Conclusion: Finding the Right Drink for You

Determining what is the best thing to drink for hydration depends on your individual needs and circumstances. For most people, plain water is the ideal choice for maintaining health and wellness. However, for athletes or those dealing with specific health issues, beverages containing a balance of carbohydrates and electrolytes like milk, coconut water, or sports drinks may be more beneficial for rapid and effective rehydration. Always prioritize hydration and be mindful of added sugars in specialized drinks. By understanding the options, you can make smarter choices to support your body's functions.

For more in-depth information on nutrition, consult the official guidelines from resources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

While both are hydrating, skim or low-fat milk can be more hydrating than plain water after intense exercise. The electrolytes, protein, and carbs in milk help the body retain fluid more effectively.

Sports drinks are recommended for intense or prolonged physical activity (over an hour), especially in hot conditions, to replenish lost electrolytes and energy. For general hydration or light exercise, water is sufficient.

Yes, you can make a simple electrolyte solution at home. A basic recipe includes mixing water with a small amount of salt and sugar to aid absorption and replenish minerals.

In moderation, coffee does not cause dehydration. The fluid intake from coffee generally balances out the mild diuretic effect of caffeine. However, excessive consumption might have a dehydrating effect.

For a hangover, focus on rehydrating with water and replenishing lost electrolytes. Drinks like water, sports drinks, coconut water, or broth are effective. Avoid more alcohol, as it is a diuretic.

Yes, coconut water is a natural source of electrolytes, particularly potassium. It's a great option for light to moderate rehydration but contains less sodium than formulated sports drinks.

Fluid absorption begins within minutes of drinking. The total time to rehydrate depends on the severity of dehydration, the type of fluid consumed, and how consistently you drink.