What is the drink to avoid dehydration? And what else works?

November 25, 2025 •

4 min read

According to a study from Scotland's St. Andrews University, beverages with small amounts of sugar, fat, or protein may keep the body hydrated for longer than plain water. When it comes to what is the drink to avoid dehydration, the most effective choice depends on the underlying cause and severity of your fluid loss. While water is always a good starting point, other options offer specific advantages for rapid rehydration, especially after intense exercise or illness.

Quick Summary

This article discusses various hydrating beverages, including water, oral rehydration solutions (ORS), sports drinks, and milk. It explains when to use each for maximum effectiveness, considering factors like fluid and electrolyte loss. The content also provides easy recipes for homemade electrolyte drinks and compares the pros and cons of different options.

Key Points

Water is the best choice for daily hydration: For most people and routine activity, plain water is the most natural and effective way to stay hydrated.
Oral Rehydration Solutions (ORS) are best for illness: When sick with vomiting or diarrhea, ORS (like Pedialyte) contains specific ratios of salts and sugars for rapid, efficient rehydration.
Sports drinks are for prolonged, intense exercise: For workouts lasting over an hour, sports drinks replace electrolytes and provide energy, but they contain extra sugar and are not necessary for casual exercise.
Milk offers excellent rehydration benefits: Skim or low-fat milk can be more hydrating than water after exercise due to its mix of protein, carbs, and electrolytes.
Coconut water is a natural electrolyte source: This beverage is naturally rich in potassium and can be a great option for moderate hydration needs.
Homemade electrolyte drinks are easy to make: Combine water, salt, and natural juices like lemon for a controlled, low-sugar electrolyte mix.
Avoid sugary, caffeinated, and alcoholic drinks: These beverages can worsen dehydration and should be avoided or consumed in moderation, especially when thirsty.
Consider hydrating foods: Water-rich fruits and vegetables like watermelon, cucumbers, and lettuce also contribute significantly to your daily fluid intake.

Water: The Foundation of Hydration

Water is the gold standard for daily hydration and is sufficient for most people under normal conditions. It is calorie-free, readily available, and essential for regulating body temperature, lubricating joints, and removing waste products. For everyday fluid replacement, drinking plain water is the most natural and recommended approach. However, when significant amounts of fluids and electrolytes are lost, such as during intense exercise or illness, plain water may not be enough to restore the body's balance quickly. Drinking only water after heavy fluid loss can, in rare cases, lead to a dangerous condition called hyponatremia, where sodium levels in the blood become too diluted.

Oral Rehydration Solutions (ORS): For When You're Sick

When dehydration is caused by vomiting or diarrhea, a specialized oral rehydration solution (ORS) is often more effective than water. Unlike other fluids, ORS is specifically formulated with precise ratios of water, electrolytes (sodium and potassium), and carbohydrates (sugar) to maximize fluid absorption and restore the body's mineral balance. These are widely recommended by medical professionals for children and adults experiencing moderate dehydration due to illness.

Sports Drinks: Fueling Intense Activity

For prolonged, high-intensity exercise lasting over an hour, sports drinks are beneficial. These beverages are designed to replace not only fluid but also electrolytes (like sodium and potassium) lost through sweat and provide carbohydrates for energy. The sugar helps the body absorb water more quickly and provides fuel for working muscles. However, sports drinks are often high in added sugar and unnecessary calories for the average person engaging in shorter, lower-intensity workouts.

Natural Alternatives: Milk, Coconut Water, and More

For those seeking alternatives to sugary sports drinks, several natural options are highly effective for hydration:

Milk (Skim or Low-Fat): Studies have shown that milk can be more hydrating than plain water due to its natural content of electrolytes, protein, and carbohydrates, which slows gastric emptying and prolongs hydration. The protein also aids in post-exercise muscle recovery.
Coconut Water: Rich in potassium and other electrolytes, coconut water is a popular and natural way to replenish fluids and minerals lost during exercise.
Broth-Based Soups: Soups, especially those with a broth base, contain high water content and electrolytes like sodium and potassium, making them an excellent choice for rehydration, particularly when sick.
Fruits and Vegetables: Hydrating foods like watermelon, strawberries, cucumbers, and lettuce are packed with water, vitamins, and electrolytes and can contribute significantly to your daily fluid intake.

Homemade Electrolyte Drinks

If you want to control the ingredients in your electrolyte drink, a simple homemade version can be very effective and sugar-free. A popular recipe includes water, lemon or lime juice for potassium, and a pinch of salt for sodium. For a more balanced, illness-focused solution, you can mix water, salt, and sugar.

Choosing Your Hydration Strategy: A Comparison


Drink Type	Best For	Key Ingredients	Considerations
Plain Water	Daily hydration, short/low-intensity exercise	Water	No calories, but lacks electrolytes for rapid replacement during intense loss.
Oral Rehydration Solution (ORS)	Dehydration from illness (vomiting/diarrhea)	Water, specific ratio of electrolytes, sugar	Best for illness-related dehydration; less sugar than sports drinks.
Sports Drink	Prolonged, high-intensity exercise (>1 hour)	Water, electrolytes (Na, K), sugar	High in calories and sugar, not necessary for most workouts.
Skim/Low-Fat Milk	Post-exercise recovery	Water, electrolytes, protein, carbs	Highly hydrating; protein aids muscle repair. Not ideal if you have diarrhea or lactose intolerance.
Coconut Water	Natural rehydration, moderate activity	Water, potassium, magnesium, sodium	Good natural source of electrolytes but lower in sodium than sports drinks.
Broth	Illness recovery, warmth	Water, sodium, potassium	Soothing, contains electrolytes, beneficial when sick.

The Drinks to Avoid

To avoid exacerbating dehydration, steer clear of beverages with a diuretic effect or high sugar content. Alcohol and excessive caffeine can act as diuretics, causing increased fluid loss. Likewise, sugary sodas and fruit juices can slow the body's fluid absorption and worsen diarrhea. While a moderate amount of coffee or tea is generally acceptable, it is not the most efficient way to rehydrate.

The Takeaway: A Multi-Faceted Approach

Ultimately, the best drink to avoid dehydration depends on your specific circumstances. For daily maintenance, plain water is your best friend. For intense, prolonged exercise, a sports drink or natural alternative like coconut water can be more beneficial. When dealing with illness-related fluid loss, a formulated oral rehydration solution is the safest and most effective option. Paying attention to your body's signals and matching your fluid intake to your activity level and health condition is key to staying properly hydrated. To learn more about specific ingredients and their effects, you can explore detailed nutritional information from organizations like the National Institutes of Health.

Conclusion

Preventing dehydration is crucial for overall health, and making the right beverage choice is a simple yet powerful strategy. For most individuals and daily activities, water remains the most effective and healthiest option. When circumstances like intense exercise or illness dictate, incorporating fluids with a balance of electrolytes and carbohydrates, such as oral rehydration solutions, milk, or carefully chosen sports drinks, becomes essential. Understanding these distinctions allows you to make informed decisions for your body's hydration needs, ensuring optimal function, recovery, and well-being.

Frequently Asked Questions

For mild to moderate dehydration, an Oral Rehydration Solution (ORS) is often considered the fastest drink for rehydration. It contains specific ratios of electrolytes and sugars that help the body absorb fluids more efficiently than water alone.

For mild dehydration or daily maintenance, water is best. However, for moderate dehydration caused by intense sweating (prolonged exercise) or illness (vomiting/diarrhea), an electrolyte drink or oral rehydration solution is superior because it replaces lost minerals critical for fluid balance.

Yes, coconut water can be used to help avoid dehydration. It is naturally rich in electrolytes, particularly potassium, which makes it a good natural option for replenishing fluids and minerals, especially after moderate exercise.

Effective drinks for dehydration besides water include Oral Rehydration Solutions (ORS), low-fat milk, coconut water, and broth-based soups. These options contain electrolytes that help the body recover fluid balance more quickly.

Sports drinks can be suitable for treating dehydration, but primarily for those who have experienced significant fluid and electrolyte loss during intense, prolonged exercise. For most situations, water or ORS is more appropriate due to the high sugar content of sports drinks.

For daily hydration, water is best for children. If a child is experiencing dehydration from illness (diarrhea or vomiting), a pediatrician-recommended Oral Rehydration Solution (ORS) like Pedialyte is the safest and most effective option.

No, drinking a lot of water is not the only way to stay hydrated. Approximately 20% of your daily fluid intake comes from foods, especially water-rich fruits and vegetables. Other beverages like milk, coconut water, and herbal teas also contribute.