What is the best thing to drink if you are dehydrated?

January 3, 2026 •

4 min read

According to the World Health Organization, Oral Rehydration Solutions (ORS) have saved millions of lives by effectively treating dehydration. While plain water is a good starting point, what is the best thing to drink if you are dehydrated depends on the severity and cause of your fluid loss.

Quick Summary

The most effective fluid depends on the dehydration's cause and severity. For mild cases, water is sufficient, but moderate dehydration from illness or exercise requires a balanced oral rehydration solution to replace lost electrolytes and fluid efficiently.

Key Points

Oral Rehydration Solution (ORS) is the most effective. For moderate dehydration caused by illness (vomiting, diarrhea), ORS is medically proven to quickly replace lost fluids and electrolytes.
Water is best for mild, everyday dehydration. For daily hydration needs and mild fluid loss, plain water is the ideal and most accessible choice.
Sports drinks are for athletes. These are formulated for endurance athletes needing to replenish carbohydrates and electrolytes lost during intense, prolonged exercise.
Coconut water is a natural electrolyte source. It's a good alternative for mild dehydration but less effective than ORS for severe cases due to its potassium-heavy, sodium-poor profile.
Avoid high-sugar and caffeinated beverages. Drinks like soda, sugary juices, and excessive caffeine can worsen dehydration and should be avoided during recovery.
Thirst is a late indicator. Don't wait until you're thirsty to drink. The best practice is to sip fluids consistently throughout the day, especially during hot weather or physical activity.

Why Dehydration Is More Than Just Thirst

Dehydration occurs when your body loses more fluid than it takes in, disrupting its normal functioning. The human body is approximately 60% water, and this fluid is vital for a multitude of biological processes, from regulating body temperature to transporting nutrients. When you become dehydrated, these essential functions are compromised, leading to a range of symptoms from mild fatigue to serious health complications like heatstroke or kidney failure.

Symptoms of dehydration can include:

Feeling thirsty, which is often a late-stage signal.
Dark yellow or strong-smelling urine.
Fatigue or dizziness.
Headaches and confusion.
Dry mouth and lips.
In severe cases: rapid heart rate, low blood pressure, and sunken eyes.

The Best Drinks for Rehydration

While plain water is the default and most accessible option for staying hydrated, other drinks are more effective for rehydration, especially when there's significant fluid or electrolyte loss from sweating, vomiting, or diarrhea. The best choice depends on the specific situation.

Oral Rehydration Solutions (ORS)

For moderate dehydration, particularly that caused by vomiting or diarrhea, medical professionals recommend Oral Rehydration Solutions. ORS is scientifically formulated with a precise balance of water, glucose (sugar), and electrolytes (sodium, potassium, and chloride).

How it works: The sodium-glucose co-transport mechanism allows for more efficient absorption of water and electrolytes through the intestinal walls.
Who it's for: Adults and children with moderate dehydration due to illness. It's especially crucial for children, as drinking only water can worsen dehydration by diluting already low electrolyte levels.

Sports Drinks

For athletes or individuals experiencing significant sweating during intense, prolonged exercise (typically over 60-90 minutes), sports drinks offer a combination of carbohydrates for energy and electrolytes to replenish those lost in sweat.

How it works: The sugars provide a quick energy boost, while electrolytes like sodium help the body retain fluids.
Who it's for: Endurance athletes or those with heavy sweat loss. However, for everyday dehydration or less intense activity, the high sugar content can be a drawback, so it's not the best choice.

Coconut Water

As a natural source of fluids, coconut water also provides electrolytes, particularly potassium. It is often touted as a natural sports drink alternative.

How it works: It supplies both water and minerals to the body, making it a good choice for mild rehydration.
Who it's for: Those seeking a natural, low-sugar option for mild dehydration, but it is less effective than ORS for severe cases.

Broths and Soups

Broths and soups are a great option for rehydration, especially when recovering from illness, as they contain both high water content and electrolytes.

How it works: They provide fluids and replenish sodium, a key electrolyte lost during illness or sweating.
Who it's for: Individuals recovering from sickness or those with a poor appetite.

Comparing Rehydration Drinks

Here is a comparison table to help you decide on the best drink for your specific situation:


Feature	Plain Water	Oral Rehydration Solution (ORS)	Sports Drink	Coconut Water
Primary Purpose	Everyday hydration	Medical rehydration for illness	Athletic performance during intense exercise	Natural rehydration for mild cases
Electrolytes	None	Scientifically balanced (Sodium, Potassium)	Yes (Sodium, Potassium)	Yes (High in Potassium)
Sugar Content	None	Low and balanced	High (for energy)	Moderate, natural sugars
Best For	Mild dehydration, daily intake	Moderate to severe dehydration from illness, diarrhea	Intense, prolonged exercise (60+ mins)	Mild dehydration, natural option
Medical Efficacy	Low (lacks electrolytes)	High (scientifically proven)	Moderate (varies by brand)	Moderate (varies by source)

Important Considerations

While selecting the right drink is crucial, there are other factors to consider when treating dehydration:

Don't Wait for Thirst

Thirst is often a late indicator of dehydration. By the time you feel thirsty, you are already mildly dehydrated. It's better to sip fluids regularly throughout the day, especially during hot weather or physical activity.

Avoid Sugary Drinks

High-sugar beverages like sodas and many fruit juices can pull water from your body into your gut, potentially worsening dehydration. They are not suitable for rehydration, especially during illness like diarrhea.

Steer Clear of Caffeinated and Alcoholic Drinks

Caffeine and alcohol have a diuretic effect, meaning they can increase fluid loss through urination. While moderate amounts of caffeine won't completely dehydrate you, it's best to stick to non-caffeinated and non-alcoholic drinks when rehydrating.

Conclusion: Choosing Your Best Rehydration Drink

Ultimately, the best drink for dehydration is the one that most effectively replaces the fluids and electrolytes your body has lost. For mild dehydration under normal circumstances, plain water is sufficient. However, for moderate to severe dehydration caused by illness, Oral Rehydration Solutions are the medically recommended and most efficient choice. For athletes, sports drinks offer the right balance of carbohydrates and electrolytes to support extended performance. Understanding the differences and selecting the right fluid for your situation ensures a faster and more complete recovery from dehydration, prioritizing your health and well-being.

Frequently Asked Questions

Yes, for mild to moderate cases, you can make a simple ORS. A common recipe is mixing 1/2 teaspoon of salt and 6 teaspoons of sugar into 1 liter of clean water. However, commercially available solutions ensure a precise balance of ingredients and are often more effective.

Not necessarily. While coconut water is a natural source of electrolytes, sports drinks are formulated for specific athletic needs, providing both carbs and electrolytes. For illness-induced dehydration, ORS is still superior to both.

Yes, excessive water intake, especially after heavy sweating or during illness, can lead to a dangerous condition called hyponatremia (low blood sodium). It's crucial to balance water intake with electrolytes, especially when rehydrating quickly.

Signs of dehydration in children can include a dry tongue, no tears when crying, fewer wet diapers, sunken eyes, or a sunken soft spot on their head. For moderate to severe dehydration in a child, it is best to use a pediatric oral rehydration solution and seek medical advice.

No. For mild dehydration from everyday activity, water is usually sufficient. Electrolyte-enhanced drinks are most beneficial for replenishing mineral loss due to heavy sweating, vomiting, or diarrhea.

Yes, broth-based soups are an excellent way to rehydrate, as they contain high water content and electrolytes like sodium. This makes them particularly beneficial for those recovering from illness who might also have a poor appetite.

In hot weather, it is best to drink fluids consistently before you feel thirsty. If you are sweating a lot, consider adding an oral rehydration solution or a sports drink to replenish both fluids and electrolytes to maintain balance.