What is the best thing to take to stay hydrated? A comprehensive nutrition guide

October 14, 2025 •

5 min read

Did you know that about 20% of your daily fluid intake comes from food alone, not just from what you drink? Knowing what is the best thing to take to stay hydrated goes beyond simply drinking water and depends heavily on your lifestyle, activity level, and overall nutritional habits.

Quick Summary

The ideal way to hydrate depends on individual needs, from everyday consumption to intense physical activity. Options range from plain water and electrolyte solutions to high-water-content foods like fruits and vegetables, all playing a role in maintaining fluid balance. Mild dehydration can typically be reversed with increased fluid intake, while severe cases require medical attention.

Key Points

Start with water: For most people and routine activities, plain water is the most effective and healthiest hydration source.
Consider electrolytes for intensity: During prolonged or intense exercise, or periods of illness with fluid loss, drinks with electrolytes (sodium, potassium) are more effective for rehydration than plain water.
Replenish with hydrating foods: A significant portion of your daily fluid intake comes from high-water-content foods like fruits, vegetables, and soups.
Know your signs: Pay attention to your urine color and thirst cues; dark urine and excessive thirst are primary indicators of dehydration.
Limit sugary drinks: Beverages high in sugar, such as soda and some juices, can inhibit proper hydration and add unnecessary calories.
Personalize your intake: Fluid needs vary based on age, activity level, climate, and health status, so tailor your hydration strategy accordingly.

The Foundation: Water and Beyond

For the average person in typical daily conditions, plain water is the gold standard for hydration. It is calorie-free, readily available, and essential for regulating body temperature, lubricating joints, delivering nutrients to cells, and removing waste. The amount of water needed varies based on individual factors like body size, activity level, and environment. While many hear the 'eight glasses a day' rule, listening to your body's thirst signals and observing urine color (pale yellow indicates good hydration) are also effective measures.

However, water isn't the only player in the hydration game. About a fifth of our fluid intake comes from the foods we eat, especially fruits and vegetables with high water content. Foods rich in water, like watermelon, cucumber, and lettuce, are vital components of a balanced diet and help contribute to your overall fluid needs. For example, a crisp salad or a bowl of broth-based soup provides both fluid and essential nutrients.

When to Choose More Than Plain Water

While water is sufficient for most situations, certain circumstances warrant a different approach, particularly when fluid loss is significant. This is where electrolytes, essential minerals like sodium, potassium, and magnesium, come into play.

Intense or Prolonged Exercise: During workouts lasting over an hour or in hot conditions, athletes lose significant amounts of both fluid and electrolytes through sweat. Sports drinks, or specialized electrolyte powders mixed with water, can effectively replenish these losses and provide carbohydrates for energy. However, for shorter, low-intensity exercise, water remains the best choice to avoid unnecessary sugar and calories.
Illness with Vomiting or Diarrhea: When the body rapidly loses fluids due to illness, an oral rehydration solution (ORS) is more effective than plain water alone. ORS contains a precise balance of water, glucose (sugar), and electrolytes that the body can quickly absorb to restore balance.
Other Hydrating Beverages: Other drinks contribute to hydration and can be particularly useful in specific scenarios:
- Milk: Surprisingly effective for rehydration due to its balance of electrolytes, protein, and carbohydrates, which slow down the rate at which fluids are excreted.
- Coconut Water: A natural source of electrolytes, especially potassium, and is great for replenishing fluids after sweating.
- Unsweetened Herbal Tea: Provides fluid without the diuretic effect of high-caffeine drinks. You can enjoy it hot or cold.

Hydrating with Nutrient-Rich Foods

Incorporating a variety of high-water-content foods into your daily meals and snacks is an excellent strategy for staying hydrated. This also ensures you get vital vitamins and minerals. Here are some examples:

Fruits: Watermelon, strawberries, cantaloupe, and oranges are all packed with water. Enjoy them as a snack, add them to a smoothie, or freeze them for a cooling treat.
Vegetables: Cucumbers, celery, lettuce, tomatoes, and bell peppers are over 90% water. They are perfect additions to salads, sandwiches, or as dipping sticks.
Soups and Broths: Broth-based soups and stews contain significant fluid and can be enriched with vegetables and proteins. Bone broth, in particular, is rich in electrolytes.
Yogurt and Cottage Cheese: These dairy products have a high water content and offer protein and calcium, helping with overall fluid and nutrient intake.

Hydration for Different Lifestyles

Your hydration strategy isn't one-size-fits-all. It should adapt to your personal health, age, and activities.

For Athletes: Beyond water, focus on carbohydrate and electrolyte replacement during and after intense training. This supports performance and recovery by replenishing muscle glycogen and lost minerals.
For Older Adults: With age, the sense of thirst can diminish, making older individuals more susceptible to dehydration. Encourage regular fluid intake and offer a variety of hydrating foods like fruits, soups, and yogurt throughout the day.
For Weight Loss: Hydration is a crucial component of a weight loss journey. Drinking water can increase calorie-burning and help curb appetite by promoting feelings of fullness. Swapping high-calorie, sugary drinks for water is a simple and effective way to reduce overall calorie intake.

Comparison of Hydrating Options


Drink/Food Type	Primary Benefits	Best For	Considerations
Plain Water	Calorie-free, pure hydration	Everyday consumption, low-intensity exercise	Lacks electrolytes for significant mineral loss
Electrolyte Drinks	Replenishes sodium, potassium, and carbs	High-intensity exercise, illness causing fluid loss	Can be high in added sugar, not for casual sipping
Milk	Highly hydrating, contains electrolytes, protein, and fat	Post-exercise recovery, poor appetite	May not be suitable for those with lactose intolerance
Coconut Water	Natural source of electrolytes, especially potassium	Replenishing fluids after sweating	Sodium content can vary, check labels for added sugar
High-Water Foods	Provides fluid, vitamins, and minerals	Overall daily fluid intake, snacking	Complements, but doesn't fully replace, fluid intake

Recognizing and Responding to Dehydration

Being proactive about hydration is better than waiting for symptoms of dehydration to appear. Thirst is often a lagging indicator, meaning you're already dehydrated by the time you feel it. Recognizing the signs is key:

Mild to Moderate Dehydration: Symptoms include increased thirst, fatigue, headaches, dizziness, dry mouth, and dark, strong-smelling urine. Increased fluid intake, possibly with electrolytes, can typically resolve these issues.
Severe Dehydration: More serious signs include extreme thirst, lack of urination, sunken eyes, low blood pressure, rapid heart rate, confusion, and lethargy. This is a medical emergency and requires immediate attention, potentially with intravenous (IV) fluids.

To prevent dehydration, it's wise to carry a reusable water bottle, especially in hot weather or during physical activity. Making water-rich foods a regular part of your meals also helps maintain fluid balance throughout the day. *

Conclusion: Personalizing Your Hydration Strategy

Ultimately, what is the best thing to take to stay hydrated is not a single answer but a personalized approach. For daily needs and light activity, water is an unbeatable choice. For demanding situations like intense exercise or illness, supplementing with electrolytes from sports drinks, ORS, or natural options like milk and coconut water can be more beneficial. Additionally, a diet rich in high-water fruits and vegetables significantly contributes to overall fluid intake. By understanding your body's signals and tailoring your fluid intake to your specific circumstances, you can maintain optimal hydration, support vital bodily functions, and boost your overall health. For more general guidelines on healthy drink choices, consult resources like the CDC's recommendations.

CDC: About Water and Healthier Drinks

*Disclaimer: The information provided in this article is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.***

Frequently Asked Questions

Not for everyday hydration. For most daily activities, water is best. Electrolyte drinks become more beneficial during prolonged, high-intensity exercise or with illness involving vomiting or diarrhea, as they replace lost salts and fluids more effectively than water alone.

Fruits and vegetables with high water content are excellent for hydration. Top choices include watermelon, strawberries, cucumbers, celery, and lettuce. Broth-based soups, yogurt, and cottage cheese also contribute significantly to your fluid intake.

Moderate consumption of caffeinated drinks like coffee and tea is not considered significantly dehydrating for most people. However, excessive intake can have a mild diuretic effect. Unsweetened herbal teas are a great alternative that provides hydration without caffeine.

An ORS is a solution containing water, salts, and glucose to help rehydrate the body quickly. It's particularly useful for treating dehydration caused by illness, such as gastroenteritis with vomiting or diarrhea, where significant fluids and electrolytes have been lost.

Common signs of dehydration include increased thirst, fatigue, headaches, dry mouth, and dark-colored urine. A good indicator is the color of your urine; a pale yellow color suggests you are well-hydrated, while darker urine may signal a need for more fluids.

Yes, research shows milk can be more hydrating than water for longer periods because its combination of electrolytes, protein, and carbohydrates helps the body retain fluid more effectively. It is a great option for post-exercise recovery.

For natural rehydration, coconut water is an excellent option, as it's rich in electrolytes like potassium. Smoothies made with water-rich fruits and yogurt also provide fluids and nutrients, while broth-based soups help replace lost sodium.