What is the most hydrating drink after water?

December 14, 2025 •

4 min read

According to research published in the American Journal of Clinical Nutrition, milk can be more hydrating than plain water due to its unique nutritional composition. So, what is the most hydrating drink after water? The answer involves understanding how electrolytes, fats, and carbohydrates affect your body's ability to retain fluid.

Quick Summary

Milk is often cited as a highly hydrating beverage due to its combination of electrolytes, protein, and fat, which promotes better fluid retention. Other strong contenders include coconut water, fruit juices, and specialized oral rehydration solutions, particularly for intense exercise or illness.

Key Points

Milk Is Highly Hydrating: Studies show milk can be more hydrating than water due to its blend of water, natural sugars, protein, fat, and electrolytes, which helps the body retain fluid for longer.
Coconut Water Replenishes Electrolytes: As a natural alternative, coconut water is rich in electrolytes, particularly potassium, making it excellent for rehydration after moderate exercise.
Oral Rehydration Solutions for Illness: For severe dehydration from sickness, commercial or homemade oral rehydration solutions provide a medically balanced mix of electrolytes and sugar for rapid fluid absorption.
Broth Aids in Recovery: Salty soup broths contain electrolytes, like sodium, that can help the body recover lost fluids, especially during illness.
100% Fruit Juice is Effective (in Moderation): Juices such as orange and watermelon juice contain high water content and electrolytes but should be consumed in moderation due to their sugar content.
Water Still Reigns for Daily Needs: For most people, plain water is the best and cheapest option for daily hydration and should be the primary choice for fluid intake.

The Science of Hydration: Why Water Isn't Always First

While water is the undisputed king for daily hydration, scientific studies reveal that not all fluids are absorbed and retained equally. The Beverage Hydration Index (BHI) is a tool used by researchers to compare the effectiveness of different drinks in maintaining hydration status. This index shows that some beverages, particularly those with a balance of electrolytes, carbohydrates, and proteins, can be more effective at slowing down gastric emptying and promoting longer-lasting hydration.

Milk: A Surprising Leader

Milk's stellar performance on the BHI is due to its macronutrient profile. The naturally occurring sugar (lactose), protein, and fat slow down digestion, which in turn slows the emptying of fluids from the stomach. This allows the body to retain more fluid over a longer period. Additionally, milk contains electrolytes like sodium and potassium, which help regulate the body's water balance. For athletes seeking post-workout recovery, chocolate milk offers the added benefit of carbohydrates to help replenish glycogen stores.

The Electrolyte Power of Coconut Water

Often hailed as nature's sports drink, coconut water is another highly hydrating alternative. It is rich in electrolytes, especially potassium, which is crucial for maintaining fluid balance and preventing muscle cramps. Unlike many commercial sports drinks, coconut water is lower in calories and artificial additives, making it an excellent natural option for rehydration, especially after moderate exercise.

Oral Rehydration Solutions (ORS) and Broth

For more severe cases of dehydration, such as those caused by vomiting or diarrhea, oral rehydration solutions are the most effective. These solutions contain a specific, balanced ratio of water, electrolytes (sodium and potassium), and carbohydrates (sugar) to maximize fluid absorption. Similarly, soup broth is a hydrating option, particularly warm broth, as its salt content (sodium) helps the body retain water effectively.

Fruit Juices and Infused Water

Natural fruit juices, like those made from watermelon or orange, contain high water content (often over 80-90%), along with vitamins, minerals, and natural electrolytes. Orange juice, in particular, has been shown to have a high BHI and high potassium content. However, it's essential to choose 100% juice and be mindful of the sugar content, as excessive sugar can be counterproductive to hydration. Infused water, which adds flavor and a few nutrients from fruits, herbs, or vegetables, can also encourage greater water intake throughout the day.

A Comparison of Top Hydrating Beverages


Beverage	Key Hydrating Components	Best For	Considerations
Milk	Water, electrolytes (sodium, potassium), protein, fat, carbohydrates	Post-workout recovery, general hydration	Higher in calories and potential allergens for some
Coconut Water	Water, electrolytes (high potassium)	Moderate exercise, natural hydration	Lower in sodium than sports drinks; choose options without added sugar
Oral Rehydration Solution	Water, specific balance of electrolytes and carbohydrates	Severe fluid loss from illness	Not intended for casual consumption; follow specific preparation instructions
Soup Broth	Water, electrolytes (high sodium)	Illness recovery, replenishing sodium	Can be high in sodium, so moderate intake
Fruit Juice (100%)	Water, vitamins, natural electrolytes	Flavorful hydration, nutrient boost	High in sugar; best in moderation or diluted
Infused Water	Water, natural flavors	Encouraging daily water intake	Provides minimal nutrients compared to other options

How to Choose Your Hydration Strategy

The best hydrating drink after water depends on your specific needs and situation. For everyday hydration, milk and coconut water offer excellent options with added nutritional benefits. For intense exercise or significant fluid loss from sickness, more targeted solutions like electrolyte drinks or oral rehydration solutions are superior. Regular exercise lasting over an hour or training in hot conditions often warrants the additional electrolytes and carbs found in sports drinks. For those who simply dislike plain water, infused water or diluted fruit juice can help maintain fluid intake.

Hydration Beyond Drinks

Remember that foods can also contribute significantly to your daily fluid intake. Many fruits and vegetables, such as watermelon, cucumbers, and lettuce, have very high water content. Broth-based soups also count towards your fluid needs while providing electrolytes.

Conclusion

While plain water remains the gold standard for daily hydration, a diverse range of beverages can help you stay adequately hydrated, and some can even outperform water in specific situations. Milk, with its natural blend of electrolytes, protein, and fat, is arguably the most hydrating drink after water, particularly for sustained fluid retention. For different needs, such as post-exercise or illness, coconut water and oral rehydration solutions offer targeted, effective hydration. The key is to assess your personal activity level, health status, and taste preferences to choose the right hydrating option for you. Listening to your body's thirst signals and observing your urine color are simple ways to monitor your hydration status throughout the day.

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Frequently Asked Questions

Milk is more hydrating because it contains a mix of protein, fat, carbohydrates (lactose), and electrolytes like sodium and potassium. These components slow down the rate at which fluid leaves your stomach, allowing your body to retain it for a longer period compared to plain water.

It depends on the activity. Coconut water offers natural electrolytes and fewer calories, making it a great choice for general hydration or moderate exercise. For intense or prolonged workouts, a sports drink might be better as it contains a higher concentration of sodium and carbohydrates for rapid energy and electrolyte replenishment.

Oral rehydration solutions are best used when you have significant fluid and electrolyte loss due to illness, such as vomiting or diarrhea. The specific formula is designed for rapid and effective rehydration in these situations.

Yes, 100% fruit juices are hydrating due to their high water content and natural vitamins and minerals. However, they should be consumed in moderation or diluted with water due to their high sugar content, which can be counterproductive in large amounts.

No, electrolyte drinks are not necessary for most people for daily hydration. They are most beneficial for athletes during prolonged or intense exercise, or for individuals recovering from illness that has caused significant fluid and mineral loss.

Common signs of dehydration include extreme thirst, dark yellow urine, feeling tired or dizzy, and a dry mouth. In severe cases, you may experience rapid heartbeat or confusion.

For normal daily activities, water is the best and most calorie-efficient choice for hydration. You can also meet fluid needs by consuming hydrating foods like fruits and vegetables, and other beverages like milk, tea, or infused water.