What is the best way to hydrate besides drinking water?

October 6, 2025 •

5 min read

About 20% of your daily water intake comes directly from the foods you eat. This means that a balanced diet is a crucial component in answering the question, what is the best way to hydrate besides drinking water?.

Quick Summary

Achieve optimal hydration by consuming water-rich fruits, vegetables, and broths, which also provide essential electrolytes. Smart drink choices like milk, coconut water, and herbal teas can further boost your fluid intake for better health.

Key Points

Food is a Key Source: Nearly 20% of your daily fluid intake comes from food, especially fruits and vegetables high in water content.
Electrolytes are Crucial: Effective hydration requires replenishing electrolytes, such as sodium, potassium, and magnesium, not just water.
Alternative Beverages Work: Drinks like milk, coconut water, and herbal teas are proven to be effective and, in some cases, more hydrating than plain water due to their nutrient content.
Choose Unsweetened Options: To avoid unwanted calories, choose unsweetened herbal teas or infuse plain water with fresh fruit and herbs.
Stay Consistent: Use practical strategies like carrying a water bottle and setting reminders to maintain consistent hydration levels throughout the day.

The Science of Hydration: More Than Just H2O

While plain water is the gold standard for hydration, it's not the only fluid source your body relies on. Proper hydration involves maintaining the right balance of fluids and electrolytes, which are minerals like sodium, potassium, calcium, and magnesium. Your body is constantly losing water through sweat, urine, and even breathing, and all these losses must be replenished to support vital functions. Incorporating a variety of foods and beverages can provide not only the necessary fluids but also these essential minerals and other nutrients to keep your body functioning at its best.

Hydrating Foods: Nature's Refreshment

Many fruits and vegetables have an impressively high water content, making them powerful tools for staying hydrated. Incorporating more produce into your diet is a simple and delicious way to increase your overall fluid intake, often without even thinking about it.

Water-rich Fruits

Watermelon (92% water): A classic choice, this fruit is also rich in lycopene, a powerful antioxidant.
Strawberries (91% water): These berries offer fiber and vitamin C, in addition to being highly hydrating.
Cantaloupe (90% water): A great source of vitamin A and fiber, cantaloupe is both nutritious and refreshing.
Peaches (89% water): Rich in potassium and vitamins A and C, peaches are a nutrient-dense and hydrating treat.
Oranges (87% water): Besides vitamin C, oranges contain potassium and flavonoids that help reduce inflammation.

Water-rich Vegetables

Cucumbers (96% water): With the highest water content of any solid food, cucumbers are a low-calorie way to boost fluid intake.
Lettuce (96% water): Crisp iceberg and romaine lettuces are nearly all water, providing hydration along with fiber and vitamins.
Celery (95% water): This fibrous vegetable is also a good source of vitamin K and potassium.
Tomatoes (94% water): Technically a fruit, tomatoes are a great source of water and lycopene.
Bell Peppers (94% water): Rich in vitamin C and antioxidants, bell peppers offer a colorful and hydrating crunch.

Other Food Sources

Broths and Soups: Water-based broths and soups are excellent for rehydration, delivering both fluid and electrolytes like sodium and potassium.
Dairy Products: Milk, yogurt, and cottage cheese have a high water content and provide protein, calcium, and electrolytes. Studies suggest milk can be more hydrating than water after exercise due to its nutrient composition.
Oatmeal: Oats absorb liquids, making a bowl of oatmeal a hearty and hydrating meal, especially when prepared with milk or water.

Beyond Water: Smart Drink Choices

For those who find plain water unappealing, several other beverages can effectively contribute to your daily fluid intake. It's important to choose options that offer additional nutritional benefits without excessive added sugars.

Natural Electrolyte Replacers

Coconut Water: Rich in potassium, coconut water is a natural source of electrolytes that can aid rehydration. Opt for brands without added sugars.
Milk: A potent hydrator, milk's natural blend of electrolytes, carbs, and protein slows fluid absorption, helping your body retain hydration longer.
DIY Electrolyte Drink: Create your own by mixing water with a pinch of sea salt, a splash of lemon juice, and a little natural sweetener like honey.

Herbal Teas and Infused Water

Herbal Teas: Brewed herbal teas, served hot or cold, can add flavor and variety to your hydration routine. Options like peppermint or chamomile are soothing and hydrating.
Infused Water: Add flavor to plain water by infusing it with fruits and herbs. Try combinations like cucumber and mint, or berries and lemon.

A Note on Caffeinated Drinks

Contrary to popular belief, moderate consumption of caffeinated drinks like coffee and tea doesn't significantly dehydrate you. A cup or two can still count towards your fluid intake. However, excessive caffeine can have a diuretic effect on some individuals, so moderation is key.

Hydrating vs. Dehydrating Beverages: A Comparison


Beverage Type	Hydration Efficacy	Key Considerations	When to Choose
Plain Water	Very High	No calories or additives. Quick absorption.	Most of the time, especially for general hydration.
Water-Rich Foods	High	Provides fiber, vitamins, minerals, and antioxidants.	To supplement fluid intake throughout the day and get added nutrients.
Coconut Water	High	Excellent source of potassium, but low in sodium.	Post-exercise or to replace potassium after sweating.
Milk	High (very effective)	Contains protein, carbs, fats, and electrolytes that aid fluid retention.	After intense exercise, for a nutrient boost, or with meals.
Herbal Teas	Moderate to High	Adds flavor and variety without added sugar.	To warm up or to add flavor without sweeteners.
Infused Water	Moderate to High	Flavored naturally with fruits and herbs; no added sugar.	To make hydration more enjoyable throughout the day.
Sugary Drinks (Soda, Juice)	Low	High in calories and sugar, can hinder health goals.	Infrequently, and not as a primary hydration method.
Alcohol	Dehydrating	Diuretic effect that promotes water loss.	In moderation, always balanced with water intake.

Practical Hydration Strategies for Busy Lifestyles

Making a conscious effort to stay hydrated can be challenging when you have a demanding schedule. Here are a few tips to make it easier:

Carry a Water Bottle: Keeping a reusable bottle with you is a powerful visual reminder to sip throughout the day.
Set Reminders: Use apps or set phone alarms to prompt you to drink at regular intervals.
Snack Smart: Have water-rich fruits and vegetables on hand for easy snacking, such as pre-cut melon or cucumber slices.
Drink Before Meals: Make it a habit to have a glass of water or herbal tea before each meal to boost your intake.
Start Your Day with Hydration: Drinking a glass of water first thing in the morning can replenish fluids lost during sleep.

Conclusion: A Holistic Approach to Nutrition and Hydration

While water is fundamental, the best way to hydrate besides drinking water is to adopt a comprehensive strategy that integrates a variety of fluids and water-rich foods into your daily diet. From the crisp snap of a cucumber to the electrolyte-rich properties of milk or coconut water, numerous alternatives can help you maintain optimal fluid and mineral balance. For most, this multi-faceted approach is not only more enjoyable but also provides a broader spectrum of nutrients that support overall health and wellness. Remember to listen to your body's signals and diversify your hydration sources to feel your best. For more detailed information on nutrition, consult WHO's Healthy Diet Fact Sheet.

Frequently Asked Questions

Foods with the highest water content include cucumbers (96%), lettuce (96%), celery (95%), radishes (95%), and tomatoes (94%). Fruits like watermelon (92%), strawberries (91%), and cantaloupe (90%) are also excellent choices.

For most people, plain water is sufficient. Sports drinks can be beneficial during intense, prolonged exercise (over an hour) because they replace lost electrolytes and provide carbohydrates for energy. However, they often contain added sugar and are not necessary for general daily hydration.

No, it is practically impossible to stay adequately hydrated with solid foods alone. While a balanced diet rich in fruits and vegetables can provide a significant portion of your fluid needs, you still need to drink other fluids to meet your daily requirements.

Moderate amounts of caffeinated beverages like coffee and tea do not cause dehydration. For most healthy adults, a couple of cups per day can count towards your daily fluid intake. However, excessive amounts can act as a diuretic for some individuals.

A simple way to check your hydration status is by observing the color and volume of your urine. A pale, clear yellow color indicates adequate hydration. Darker, stronger-smelling urine suggests you need more fluids.

Coconut water is a nutritious and hydrating beverage, particularly rich in potassium and low in sodium compared to some sports drinks. It is a good option for replenishing electrolytes, especially after exercise.

Yes, milk is a highly effective hydrating beverage. Studies have shown that skim and whole milk can be more hydrating than plain water after a workout due to their electrolytes, protein, and carbohydrate content, which help the body retain fluids.