What's the Best Drink to Help with Dehydration?

October 12, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, water makes up about 60% of an adult's body weight and is essential for survival. To fight dehydration, the best drink to help with dehydration depends on the severity and cause of your fluid loss, with the most effective options often containing a specific balance of water, electrolytes, and carbohydrates.

Quick Summary

This article explores the most effective beverages for treating mild to moderate dehydration, including plain water, oral rehydration solutions (ORS), and sports drinks. It differentiates between these options based on the cause of fluid loss, such as exercise or illness, and offers a comprehensive guide to restoring fluid balance safely and efficiently.

Key Points

Start with Water for Mild Cases: For most everyday scenarios and mild dehydration, plain water is the best and cheapest option to replenish fluids without added sugars or calories.
Use ORS for Illness: When dehydration is caused by vomiting or diarrhea, Oral Rehydration Solutions (ORS) like Pedialyte are more effective than water alone due to their specific balance of glucose and electrolytes, which enhances fluid absorption.
Choose Sports Drinks for Intense Exercise: For prolonged, high-intensity workouts, sports drinks are beneficial for replacing not only fluids but also carbohydrates for energy and electrolytes lost through heavy sweating.
Consider Milk for Post-Workout Recovery: Low-fat milk can be a surprisingly effective post-exercise rehydration drink, providing a good balance of electrolytes, fluids, and muscle-repairing protein.
Avoid Alcohol and Excessive Caffeine: Beverages containing alcohol and excessive caffeine act as diuretics, promoting fluid loss and potentially worsening dehydration.
Eat Hydrating Foods: About 20% of daily fluid intake comes from food. Incorporating water-rich fruits and vegetables like watermelon, berries, and cucumbers can support overall hydration.

The Importance of Rehydration

Dehydration occurs when your body loses more fluid than you take in, disrupting essential bodily functions. This can happen for several reasons, including illness with vomiting or diarrhea, excessive sweating from exercise or heat, or simply not drinking enough water throughout the day. Early recognition and proper rehydration are crucial to prevent more severe complications like heat exhaustion, kidney problems, or even shock. While the human body is remarkably resilient, ignoring the signs of dehydration, such as increased thirst, dark urine, or fatigue, can have significant health consequences.

Water vs. Other Drinks for Rehydration

For most people experiencing mild dehydration from typical daily activities, plain water is the most straightforward and effective solution. It's readily available, contains no added sugars or calories, and effectively restores fluid levels. However, the approach changes when dehydration is more significant or caused by excessive fluid loss beyond normal urination.

Oral Rehydration Solutions (ORS)

For moderate dehydration, particularly due to illness like persistent vomiting or diarrhea, oral rehydration solutions are considered superior to water alone. These scientifically formulated drinks contain a precise balance of water, electrolytes (like sodium and potassium), and a small amount of sugar (glucose). The glucose and sodium work together to enhance fluid absorption in the intestines, replenishing lost minerals and water more quickly and effectively than water can by itself. Pedialyte is a common brand, but homemade versions can also be effective.

Sports Drinks

Sports drinks are primarily designed for athletes engaging in intense, prolonged exercise lasting an hour or more. They contain carbohydrates (sugar) to replenish muscle glycogen and electrolytes to replace those lost through sweat. While helpful for endurance athletes, their high sugar content can be a drawback for general hydration and may upset the stomach in cases of illness-induced dehydration. For shorter or less intense workouts, plain water is generally sufficient.

Other Hydrating Options

Other liquids can also contribute to rehydration, especially for milder cases or as a nutritional supplement. Low-fat milk has been shown to be effective for rehydration due to its balance of water, protein, and electrolytes, and is particularly good for post-exercise recovery. Coconut water is a natural source of potassium and other electrolytes, making it a good choice for replenishing minerals. Many fruits and vegetables, like watermelon and cucumber, also have high water content and can help boost hydration through diet.

Choosing the Right Drink for Different Scenarios

Your best choice for hydration depends on the situation. For a standard day or mild thirst, water is perfect. For more intense needs, consider these guidelines:

For illness (vomiting/diarrhea): An oral rehydration solution (ORS) is the best choice to quickly replace lost fluids and electrolytes, especially in children and the elderly. Sip small amounts slowly. Heavy sports drinks may be too sugary and worsen symptoms.
For intense exercise (marathon, long run): A sports drink can help replenish both carbohydrates for energy and electrolytes lost through heavy sweating. If you are a "salty sweater," you may need more sodium, which some sports drinks provide.
For mild daily hydration or after a moderate workout: Plain water is usually all you need. You can also get fluids from water-rich foods like fruits and vegetables.
As a rehydration food source: Broth-based soups and foods with high water content like yogurt can effectively contribute to your fluid intake, especially when solid foods are tolerated better than large amounts of liquid.

Hydration Drink Comparison Table


Drink Category	Primary Purpose	Key Components	Pros	Cons	Best For
Plain Water	General Hydration	H2O	Readily available, no calories, free	Lacks electrolytes for heavy losses	Mild dehydration, daily intake
Oral Rehydration Solution (ORS)	Treating Illness-Related Dehydration	Water, Electrolytes, Glucose	Optimal balance for rapid absorption	Can be expensive, medicated taste	Diarrhea, vomiting, severe fluid loss
Sports Drink	Athletic Performance	Water, Sugar, Electrolytes	Replenishes energy and minerals	High sugar content, artificial additives	Intense exercise, heavy sweating
Coconut Water	Natural Rehydration	Water, Potassium, Natural sugars	Natural source of electrolytes	Lower sodium than ORS, can be pricey	Mild to moderate electrolyte replenishment
Low-Fat Milk	Post-Exercise Recovery	Water, Protein, Electrolytes	Provides nutrients for muscle repair	Not ideal for those with lactose intolerance	Post-workout rehydration and nutrition

Conclusion

Ultimately, the quest for the single best drink to help with dehydration reveals a more nuanced reality: there is no one-size-fits-all answer. While plain water is the best and most accessible option for everyday and mild dehydration, specific circumstances dictate a different strategy. For moderate to severe fluid loss from illness, oral rehydration solutions are medically superior due to their tailored electrolyte and glucose balance, which speeds up absorption. For athletes pushing their limits in intense, prolonged exercise, a sports drink provides the necessary carbohydrates for energy in addition to electrolytes. Understanding the cause and severity of your dehydration is key to choosing the right beverage and ensuring a speedy, effective recovery. Always consult a healthcare provider for signs of severe dehydration, which requires immediate medical attention.

This article is for informational purposes only and is not medical advice. Consult a healthcare professional for a personalized hydration plan.

How to Make a Homemade Oral Rehydration Solution

For mild to moderate dehydration, a simple homemade ORS can be a cost-effective alternative. Here's a World Health Organization-recommended recipe:

Wash your hands thoroughly with soap and clean water.
Use a clean, safe container.
Add four cups (1 liter) of clean drinking water.
Mix in six level teaspoons of sugar.
Stir in a half-teaspoon of salt.
Continue stirring until the salt and sugar are completely dissolved.
Sip the solution gradually over a few hours.

Note: For children, it's safer to use commercially available oral rehydration solutions to ensure the correct balance of salts and sugars.

Frequently Asked Questions

Choose an ORS when dehydration is caused by illness, such as vomiting or diarrhea, because ORS is specifically formulated for rapid fluid replacement with a higher electrolyte and lower sugar content than most sports drinks.

Yes, coconut water is a natural source of potassium and other electrolytes, making it a good alternative for replenishing lost minerals. However, it contains less sodium than a medical-grade ORS.

Seek immediate medical attention if you experience symptoms of severe dehydration, including rapid heartbeat, confusion, fainting, low blood pressure, or a complete lack of urination.

Yes, for mild to moderate cases, you can make a simple solution by mixing clean water with a specific amount of salt and sugar. However, commercially prepared ORS is safer for children or those needing precise electrolyte balance.

In high doses, caffeine can have a mild diuretic effect, promoting fluid loss. However, moderate amounts of coffee or tea can contribute to your daily fluid intake, though plain water remains the ideal choice for dedicated hydration.

Foods, particularly fruits and vegetables with high water content like watermelon, oranges, and lettuce, can contribute significantly to your daily fluid intake. About 20% of your daily fluid intake comes from food.

For children, particularly those with diarrhea or vomiting, relying solely on plain water can further dilute the already low levels of electrolytes in their body. An ORS is formulated with the correct balance of electrolytes and sugar to restore their fluid balance safely.