What is the best thing to drink instead of water? A nutritional guide

October 8, 2025 •

5 min read

According to a 2015 UK study, certain beverages like skimmed milk and oral rehydration solutions (ORS) demonstrated a higher hydration potential than plain water over a short period. For those seeking variety or specific nutritional benefits, knowing what is the best thing to drink instead of water can be a game-changer for daily fluid intake.

Quick Summary

This nutritional guide explores effective and healthy alternatives to plain water for staying hydrated, evaluating options like milk, coconut water, herbal teas, and infused water based on their hydrating properties and nutritional content.

Key Points

Water is the Standard: For most daily activities, plain water is the most effective and healthiest way to stay hydrated.
Milk for Retention: Studies show that milk, both dairy and certain plant-based types, can be more effective for fluid retention than plain water due to its electrolytes, fat, and protein content.
Coconut Water for Potassium: This natural beverage is a good source of potassium for electrolyte balance but is lower in sodium, making it better for moderate activity rather than intense exercise.
Flavorful, Sugar-Free Options: Infused water and unsweetened herbal tea are excellent choices for adding flavor to your fluid intake without adding calories or sugar.
Electrolyte Drinks for Intensity: Commercial sports drinks or Oral Rehydration Solutions (ORS) are most appropriate for intense, prolonged exercise or severe illness to quickly replenish lost sodium and fluids.
Listen to Your Body: While over-hydration is rare, it is a serious condition. Pay attention to your body's thirst signals and urine color to guide your intake.
Hydrating Foods Matter: Many fruits and vegetables, like watermelon and cucumber, have high water content and contribute significantly to your daily fluid intake.

The Gold Standard: Understanding Hydration

For most people, under most circumstances, plain water remains the ideal way to stay hydrated. It is calorie-free, universally available, and easily absorbed by the body. Water is critical for numerous bodily functions, including regulating temperature, lubricating joints, protecting sensitive tissues, and removing waste. However, many people find plain water boring and may struggle to drink enough throughout the day. This has led to the popularity of various alternative beverages, each with unique pros and cons. Understanding what makes a drink hydrating—beyond just its water content—is key to making smart choices.

The Science Behind Fluid Retention

Fluid absorption is influenced by several factors, including the presence of electrolytes, carbohydrates, and protein. A significant 2015 study developed a 'Beverage Hydration Index' (BHI) to compare how effectively different drinks were retained in the body. The study found that beverages with significant amounts of electrolytes (like sodium and potassium) and/or macronutrients (calories from fat and protein) were retained for longer periods, resulting in a higher BHI score than water. This is because electrolytes help the body absorb and retain fluid, while fat and protein can slow down gastric emptying, allowing more time for absorption. This doesn't mean water is bad, but rather that certain circumstances may call for a more potent fluid replacement.

Top Alternatives to Plain Water

Infused Water

This is arguably the simplest and most accessible alternative. By adding fruits, vegetables, or herbs to plain water, you can create a refreshing, flavorful drink without added sugars or artificial ingredients.

Benefits: It encourages higher water intake and provides a modest dose of vitamins and antioxidants from the infused ingredients. Popular combinations include cucumber and mint for a cooling effect, or lemon and berries for an antioxidant boost.
Considerations: While delicious, the nutrient content is minimal compared to consuming the whole fruit. Use fresh, organic ingredients where possible.

Herbal Tea

Herbal teas are made from various herbs, spices, or fruits and are naturally caffeine-free, making them an excellent hydrating choice throughout the day.

Benefits: Provides hydration along with potential therapeutic benefits from the botanicals used. For example, chamomile tea can aid relaxation, while ginger tea may help with digestion.
Considerations: Ensure you're choosing pure herbal teas rather than pre-packaged sweetened varieties, which can contain high levels of sugar. Brewed hot or served over ice, they are a flavorful, healthy option.

Coconut Water

Sourced from young coconuts, this clear liquid is a popular natural electrolyte drink.

Benefits: Rich in potassium, it helps replenish electrolytes lost through sweat. It has a slightly sweet, nutty flavor and is generally low in calories and sugar compared to many sports drinks.
Considerations: While it’s a great source of potassium, it is relatively low in sodium. For high-intensity or prolonged workouts, a traditional sports drink with more sodium or a homemade mixture with added salt might be more effective.

Milk (Dairy and Plant-Based)

Milk consistently scores high on the Beverage Hydration Index due to its electrolytes, carbohydrates, and protein content, which aid in fluid retention.

Benefits: An excellent post-workout recovery drink, milk helps replenish fluids while providing protein for muscle repair and carbohydrates for energy. Both dairy and certain plant-based milks, like soy, offer valuable nutrients.
Considerations: It is not suitable for people with lactose intolerance (unless lactose-free versions are chosen), dairy allergies, or those on a vegan diet. Plant-based milks vary widely in nutritional content; soy milk often has a similar electrolyte profile to cow's milk, but others like almond milk may offer less.

Foods with High Water Content

While not drinks, many foods contribute significantly to daily fluid intake, particularly fruits and vegetables. These can be consumed as snacks, in smoothies, or incorporated into meals.

List of Hydrating Foods:
- Watermelon
- Cucumber
- Lettuce
- Strawberries
- Oranges
- Celery
- Tomatoes

Comparison of Hydrating Beverages


Beverage	Hydration Index (vs. Water)	Calories (per 8 oz)	Electrolytes	Best for...
Plain Water	1.0	0	None	Everyday hydration, general health
Skim Milk	~1.58	~80-90	Sodium, Potassium, Calcium	Post-workout recovery, nutrient boost
Coconut Water	Varies, can be > 1.0	~45-50	High Potassium, Low Sodium	Light to moderate activity, natural option
Herbal Tea	~1.0	0	Minimal	Daily hydration, relaxation, flavor
Standard Sports Drink	~1.0	~50	Sodium, Potassium	Intense, prolonged exercise (with caution)

How to Choose the Right Drink for Your Needs

Choosing an alternative to water should be based on your specific hydration requirements, activity level, and dietary preferences. For simple, everyday hydration, infused water or unsweetened herbal tea is a great option. For intense, prolonged physical activity where you lose significant electrolytes through sweat, a specialized electrolyte drink like ORS, or a whole food option like milk or coconut water (perhaps with added sodium for endurance athletes) is more appropriate. Remember that while alternatives can be beneficial, they should complement and not completely replace your regular water intake. Pay attention to your body's signals, such as urine color and thirst, to ensure you are staying adequately hydrated.

Can You Drink Too Much?

While it is far more common to be dehydrated, it is possible to drink too much fluid, a condition known as hyponatremia or water intoxication. This occurs when a person consumes an excessive amount of water in a short period, diluting the sodium content in the blood to dangerously low levels. Symptoms include nausea, headache, fatigue, and confusion. Hyponatremia is a rare but serious condition that primarily affects endurance athletes who over-hydrate or individuals with certain medical conditions. The best way to avoid this is to listen to your body and drink when you are thirsty rather than forcing yourself to drink large volumes unnecessarily. For more detailed information on healthy hydration, the CDC provides resources on healthier drink choices.

Conclusion: Finding the Right Balance

Water is, and will always be, the most fundamental and effective fluid for hydration. However, for those looking for variety, or who have specific nutritional needs due to exercise or illness, several other options can be more hydrating or provide additional benefits. Beverages like milk and coconut water offer electrolytes and other nutrients that can aid fluid retention, while infused waters and herbal teas add flavor without sugar. By understanding the science and knowing your personal needs, you can strategically incorporate these alternatives into your diet to stay well-hydrated and healthy.

Frequently Asked Questions

Yes, for general purposes, green tea can be considered as hydrating as water. Although it contains some caffeine, the amount is typically not enough to cause a diuretic effect that would significantly impact hydration, especially in moderate consumption.

No, you should not rely solely on milk for hydration. While milk is effective for rehydration and offers valuable nutrients, it also contains fat and calories. A balanced diet should include plain water as the primary fluid source.

For most moderate exercise, water is sufficient. However, for intense, prolonged workouts (over an hour) or heavy sweating, sports drinks can help by replacing lost electrolytes and providing carbohydrates for energy. They should be used judiciously due to their sugar content.

While healthy, coconut water is relatively low in sodium. Excessive consumption during heavy exercise without replacing sufficient sodium can be counterproductive for athletes. It also contains calories and sugar, so moderation is key.

A good indicator is the color of your urine. If you are well-hydrated, your urine should be a pale yellow color, similar to lemonade. If it's dark yellow, you may be dehydrated. If it's consistently colorless, you might be over-hydrating.

Yes, sparkling water is just as hydrating as still water, as shown in studies. It is plain water infused with carbon dioxide gas and is a calorie-free, sugar-free alternative for those who prefer a bit of effervescence.

Early signs of over-hydration, or water intoxication, can include nausea, headache, bloating, and fatigue. These symptoms can sometimes be confused with dehydration, but clear, colorless urine can be a key sign to look for.