Exploring 'What is the healthiest thing to drink for hydration?': A Deep Dive into Your Options

October 14, 2025 •

4 min read

According to the National Academies of Medicine, about half of people worldwide don't meet recommendations for daily water intake. This statistic underscores a critical health concern and prompts the question: What is the healthiest thing to drink for hydration? The answer depends on individual needs, but a clear hierarchy of healthy beverages exists.

Quick Summary

This article examines various fluid options, comparing their hydrating properties, nutritional content, and suitability for different needs. It evaluates plain water, electrolyte-rich options like milk and coconut water, and infused waters, helping readers make informed choices for optimal hydration.

Key Points

Plain Water is King: For general, day-to-day needs, plain water is the healthiest and most effective hydration source, offering pure fluid without added sugars or calories.
Consider Milk for Post-Workout: Skim or low-fat milk provides superior rehydration after exercise due to its carbohydrate, protein, and electrolyte content, slowing fluid release.
Electrolytes are Key for Intense Activity: For prolonged or intense exercise, sports drinks or natural sources like coconut water and homemade electrolyte beverages are beneficial for replacing lost sodium and potassium.
Natural Infusions for Flavor: To make water more appealing, infuse it with fruits like lemon or berries, or herbs such as mint, to add flavor without sugar.
Food is a Fluid Source: A significant portion of your daily fluid intake comes from high-water-content foods like fruits and vegetables, including watermelon and cucumbers.
Listen to Your Body: Monitor thirst and urine color, and adjust fluid intake based on activity level, climate, and health, as individual needs vary significantly.

The Gold Standard: The Unbeatable Benefits of Plain Water

For the average person in temperate climates, plain, calorie-free water remains the ideal choice for staying hydrated throughout the day. Your body is approximately 60% water, and it is crucial for regulating body temperature, lubricating joints, delivering nutrients, and flushing out waste products. Unlike other beverages, water provides hydration without the added sugars, calories, or artificial ingredients that can negatively affect health. Consistent, gradual consumption is key, as waiting until you feel thirsty often means you are already mildly dehydrated. The color of your urine is an excellent indicator of hydration status; it should be a pale straw color.

Flavoring Plain Water Naturally

For those who find plain water unappealing, infusing it with natural flavors is an easy and healthy solution.

Citrus: Add slices of lemon, lime, or orange for a zesty kick.
Herbs: Fresh mint or basil leaves can add a refreshing aroma and taste.
Berries: Crushed or whole berries like strawberries or raspberries offer both flavor and antioxidants.
Cucumber and Ginger: Sliced cucumber or peeled ginger can create a spa-like, soothing beverage.

Going Beyond Water: When Other Drinks Excel

While water is the best for daily needs, certain situations call for more than just H2O. Drinks containing electrolytes and carbohydrates can provide more efficient rehydration, especially after intense physical exertion or illness.

Milk

Often hailed as more hydrating than plain water, milk is rich in electrolytes like sodium, potassium, and calcium, along with protein and carbohydrates. This combination slows gastric emptying, allowing for sustained hydration. It is an excellent post-exercise recovery drink.

Coconut Water

This natural beverage is a potent source of potassium and other electrolytes, offering a lower-sugar alternative to many commercial sports drinks. Be sure to check labels, as some brands add extra sugar.

Herbal Tea

Caffeine-free herbal teas, such as chamomile or mint, are essentially flavored water with the added benefit of antioxidants. They are hydrating whether served hot or cold.

Homemade Electrolyte Drinks

For those needing to replenish lost salts and minerals without the added sugars of commercial products, a DIY approach is simple and effective. Here is a basic recipe:

1/2 cup fresh orange juice
1/4 cup fresh lemon juice
2 cups water or raw coconut water
2 tablespoons honey or maple syrup
1/8 teaspoon Himalayan pink salt

Combine all ingredients in a pitcher and stir until the sweetener and salt dissolve. This drink provides a balanced mix of electrolytes and natural carbohydrates.

The Role of High-Water-Content Foods

Fluid intake isn't just about what you drink; a significant portion comes from the food you eat. Including water-rich fruits and vegetables in your diet is a flavorful way to boost hydration. Examples include watermelon, strawberries, cucumber, lettuce, and celery, all of which are 90% or more water.

Comparison of Healthy Hydrating Drinks


Drink	Hydration Index (vs. Water)	Calories	Key Nutrients	Best For	Considerations
Plain Water	1.0 (Baseline)	0	None	Everyday use, constant sipping	Can be bland; doesn't replace electrolytes
Skim Milk	>1.0	Higher	Calcium, protein, vitamin D, potassium	Post-exercise recovery, sustained hydration	Higher calories; not suitable for lactose-intolerant
Coconut Water	Varies	Moderate	High potassium	Replenishing electrolytes after moderate exercise	Some brands have added sugar; lower sodium than sports drinks
Fruit-Infused Water	1.0	0	Trace vitamins from fruit	Everyday hydration, adding flavor	No significant nutrient boost; requires prep
Herbal Tea	~1.0	0	Antioxidants	Everyday hydration, relaxing	Caffeine-free versions best for all-day use
Homemade Electrolyte	High	Low to moderate	Sodium, potassium, magnesium, carbs	Intense exercise, illness recovery	Requires DIY prep; can be high in sugar depending on recipe

Factors Influencing Your Hydration Needs

Several variables determine the optimal fluid intake for an individual:

Physical Activity: Intense or prolonged exercise increases fluid and electrolyte loss through sweat, requiring quicker replenishment.
Climate: Hot and humid environments demand higher fluid intake to compensate for increased perspiration.
Health Status: Illnesses involving fever, vomiting, or diarrhea increase the risk of dehydration, necessitating additional fluids and electrolytes.
Age: Older adults may have a less sensitive thirst mechanism, requiring a more conscious effort to drink regularly.

Conclusion

While plain water is the undeniable champion for daily hydration, the "healthiest" choice can evolve based on your body's specific demands. For most, focusing on consistent intake of water, possibly enhanced with natural infusions, is the best strategy. For athletes, those in hot climates, or during illness, beverages like milk or a homemade electrolyte drink can provide more targeted replenishment. By understanding the options and listening to your body, you can make informed choices to support overall health and well-being. For further information, the CDC offers extensive resources on healthier drink choices.

Frequently Asked Questions

While caffeine is a mild diuretic, the fluid content of coffee and tea outweighs its dehydrating effect, and moderate consumption does not significantly impact hydration status.

No, sports drinks are only beneficial for individuals engaged in prolonged, intense physical activity (over an hour) who need to replenish lost electrolytes and carbs. For most people, plain water is sufficient.

Yes, in rare cases, consuming excessive amounts of water in a short period can lead to hyponatremia (low blood sodium levels), which can be dangerous. The body generally regulates excess water well, but it is important to listen to its signals.

Try infusing water with natural ingredients like lemon, lime, mint, or berries. Alternatively, unsweetened herbal tea, sparkling water, or low-fat milk are healthy options.

A good indicator is the color of your urine; if it is a pale yellow, you are likely well-hydrated. Darker yellow urine indicates you need to drink more fluids.

Recommendations vary by age, sex, and activity level, but general guidelines suggest 11.5 cups for women and 15.5 cups for men, including fluids from both drinks and foods. Your specific needs will fluctuate based on environmental factors and exercise.

Coconut water is a good source of potassium and can be a healthy option. However, it's not a direct substitute for plain water, and you should check the label for added sugars.