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

January 3, 2026 •

3 min read

The human body is approximately 60% water, and when this level drops, it can impact every function. Dehydration, whether from exercise, heat, or illness, causes fatigue and dizziness. Knowing the best drink when dehydrated is key to a fast recovery.

Quick Summary

Oral Rehydration Solutions (ORS) are most effective for moderate dehydration. These replace lost electrolytes faster than water alone. Rehydration requires restoring fluid and electrolyte balance.

Key Points

ORS is Superior for Moderate Dehydration: Oral Rehydration Solutions, not just water, are best for moderate fluid loss because they replace crucial electrolytes lost through illness or heavy sweating.
Water is for Prevention and Mild Cases: While essential, plain water is best for daily hydration and mild thirst, not for significant electrolyte depletion.
Electrolytes are Key: Sodium, potassium, and glucose are necessary for rapid water absorption, which is why ORS and some sports drinks are more effective than water alone for rehydration.
Avoid Sugary, Caffeinated, and Alcoholic Drinks: High-sugar beverages, alcohol, and excessive caffeine can worsen dehydration due to their diuretic or osmotic effects.
Know the Signs of Severe Dehydration: Recognize when to seek emergency medical care by monitoring for symptoms like confusion, rapid heartbeat, and extreme thirst.

Understanding Dehydration and Your Body's Needs

Dehydration occurs when the body loses more fluids than it takes in, disrupting the balance of water and electrolytes, which are essential for proper function. Electrolytes, such as sodium, potassium, and magnesium, help with nerve and muscle function, and regulate fluid levels. While water is best for mild cases, significant fluid loss through sweating, vomiting, or diarrhea depletes vital electrolytes, which water alone cannot replace. Overlooking this can hinder recovery and, in rare instances, be dangerous.

Oral Rehydration Solutions: The Top Contender for Moderate Dehydration

For moderate dehydration, especially that caused by illness, Oral Rehydration Solutions (ORS) are most effective. ORS have a specific ratio of glucose and electrolytes that help water absorption in the small intestine, rehydrating the body faster than plain water. Healthcare professionals often recommend commercial ORS products like Pedialyte, but a simple homemade version can be made with water, sugar, and salt. This is especially important for infants and children, who are more vulnerable to electrolyte imbalances.

The Role of Plain Water

For mild dehydration, such as feeling thirsty after light exercise or being in a warm environment, plain water is often sufficient and is always the best choice for everyday hydration. However, in cases of moderate to severe dehydration with significant electrolyte loss, relying solely on plain water can further dilute the body's already low mineral levels. This can potentially lead to hyponatremia, a dangerous condition caused by low sodium concentration. Therefore, for anything more than mild thirst, consider an electrolyte-enhanced option.

Other Excellent Rehydrating Beverages

Several other drinks can also aid in rehydration, each offering unique benefits:

Coconut water: A natural source of electrolytes, including potassium, magnesium, and sodium, coconut water is an excellent option for restoring mineral balance. It is naturally low in sugar compared to many sports drinks.
Skim milk: Research suggests that skim milk is more effective at rehydrating than either water or sports drinks after exercise due to its carbohydrate, protein, and electrolyte content. The nutrients help the body retain fluid for longer periods.
Broth-based soups: A simple, nourishing way to replenish both fluids and sodium, broths are especially beneficial when sick with vomiting or diarrhea.

Comparison: Best Drinks for Dehydration


Feature	Water	Oral Rehydration Solution (ORS)	Sports Drink
Effectiveness	Best for mild dehydration and daily prevention.	Most effective for moderate-to-severe dehydration, especially with illness.	Good for electrolyte replacement during intense, prolonged exercise.
Electrolytes	None added.	Optimized levels of sodium, potassium, and glucose for rapid absorption.	Variable levels of sodium and potassium, often with high sugar content.
Carbohydrates	None.	Specific glucose ratio for optimal fluid uptake.	High, often from added sugars, which can worsen diarrhea.
Cost	Low	Moderate	High
Best Used	Daily hydration; mild fluid loss.	Moderate dehydration from illness or excessive sweating.	Replenishing fluids during intense, prolonged exercise (over 1 hour).

What to Avoid When Dehydrated

Not all beverages are helpful for rehydration. Certain drinks can actually worsen the problem. Avoid the following:

Alcohol: Alcohol acts as a diuretic, pulling water from the body and increasing dehydration.
Excessive Caffeine: Large doses of caffeine, found in coffee, tea, and energy drinks, have a diuretic effect that can lead to increased fluid loss.
High-Sugar Beverages: Sodas and many fruit juices contain too much sugar and not enough electrolytes. The high sugar content can pull water into the gut, potentially worsening diarrhea.

Recognizing the Signs of Dehydration

Timely intervention is key to a swift recovery. Symptoms of dehydration can range from mild to severe:

Mild to moderate dehydration:
- Thirst
- Dry mouth or lips
- Decreased urination or dark yellow, strong-smelling urine
- Fatigue
- Dizziness or lightheadedness
Severe dehydration (Seek immediate medical attention):
- Extreme thirst
- Confusion or delirium
- Rapid heartbeat or breathing
- Sunken eyes
- Lack of sweating
- Fainting or loss of consciousness

Conclusion: Hydration is Not One-Size-Fits-All

While plain water is the gold standard for daily fluid intake and mild dehydration, the optimal rehydration strategy changes with the severity of your fluid loss. For moderate cases, especially when electrolytes are lost due to illness or intense heat, an Oral Rehydration Solution is the most effective choice. By paying attention to your body's signals and choosing the right fluid for the situation, you can safely and quickly restore your body's essential fluid and electrolyte balance.

For more information on the symptoms and treatment of dehydration, visit the Cleveland Clinic on Dehydration.

Frequently Asked Questions

For mild dehydration, sipping an electrolyte-rich drink or ORS can be very effective within a couple of hours. For severe dehydration, the fastest method is via IV fluids administered by a healthcare professional.

For mild dehydration, water is fine. However, an electrolyte drink or Oral Rehydration Solution (ORS) is better for moderate-to-severe dehydration, especially with excessive sweating, vomiting, or diarrhea. This is because you lose essential electrolytes, which water alone cannot replace.

Yes, you can make a simple ORS at home. A common recipe is mixing 1 liter of clean water with 6 teaspoons of sugar and ½ teaspoon of salt. It's crucial to follow the measurements accurately for it to be effective.

Skim milk can be a highly effective rehydrating beverage due to its combination of water, protein, and carbohydrates, which helps the body retain fluids more effectively than plain water.

Sports drinks can be useful for rehydration during prolonged, intense exercise to replace lost carbohydrates and electrolytes. However, for general dehydration from illness, their high sugar content can be problematic and may worsen symptoms like diarrhea.

Moderate consumption of caffeinated beverages like coffee and tea can contribute to your daily fluid intake. However, excessive amounts can have a diuretic effect. It's best to rely on water or electrolyte solutions for targeted rehydration.

Signs of severe dehydration include confusion, disorientation, extreme thirst, a rapid heart rate, very dark or no urine, and dizziness when standing up. If you experience these symptoms, seek immediate medical help.