Which hydration drink is best? A comprehensive guide to nutritional fluids

October 28, 2025 •

3 min read

According to a 2016 study, milk and oral rehydration solutions can help your body retain fluids longer than plain water, demonstrating that the best choice varies with circumstances. This guide will explore which hydration drink is best for different scenarios, from daily needs to athletic performance and illness.

Quick Summary

The optimal hydration drink depends on your activity level and health needs. While water is best for everyday use, sports drinks with electrolytes are beneficial for intense exercise, and oral rehydration solutions are best for illness.

Key Points

For Daily Use: Water is the most effective, calorie-free choice for routine hydration needs.
For High-Intensity Exercise: Sports drinks are formulated to replace electrolytes lost during intense or prolonged workouts and provide energy.
For Illness: Oral rehydration solutions (ORS) or diluted sports drinks are crucial for replacing fluids and electrolytes lost due to vomiting or diarrhea.
Consider Alternatives: Options like milk and coconut water offer natural electrolytes and have a higher Beverage Hydration Index (BHI) than plain water.
Be Mindful of Sugar: Many commercial sports drinks contain high amounts of sugar, which can be unnecessary for shorter, less intense activities.
DIY Options: A homemade electrolyte drink can provide effective and customizable hydration without added sugars or artificial ingredients.
Check BHI: The Beverage Hydration Index shows some beverages, like milk and ORS, allow for greater fluid retention than water over a period of time.

The Everyday Champion: Why Water Still Reigns Supreme

For most people and for most occasions, water is the best choice for hydration. It is a simple, calorie-free fluid that is essential for every bodily function, from regulating temperature to lubricating joints. The Centers for Disease Control and Prevention (CDC) notes that swapping sugary drinks for plain water can also help reduce overall caloric intake. The NHS generally recommends aiming for 6 to 8 cups or glasses of fluid a day, with water being a healthy and cheap choice. For low-intensity activities like a light walk or for most daily needs, water is all that is necessary to prevent dehydration.

When to Choose More Than Just Water

While water is the default, there are situations where you may need more than just H2O. When you sweat, you lose not only water but also essential minerals called electrolytes, such as sodium and potassium. For high-intensity, prolonged exercise (typically over an hour) or in very hot conditions, replenishing these electrolytes becomes crucial to maintain performance and prevent cramping. This is where specialized beverages become more beneficial.

Performance-Specific Hydration

Athletes and those engaged in intense, prolonged exercise have different hydration requirements. Sports drinks are designed to replace lost electrolytes and provide a quick source of carbohydrates for energy. However, the high sugar content in many commercial sports drinks can be unnecessary for shorter or less intense workouts and can lead to unwanted calorie intake.

Hydration During Illness

When experiencing vomiting or diarrhea, the body loses significant fluids and electrolytes quickly. In these cases, plain water may not be enough to rehydrate effectively. Specialized oral rehydration solutions (ORS) like Pedialyte are specifically formulated to restore lost electrolytes. Diluted sports drinks can also be used, but it is important to avoid highly concentrated sugary options. Soups and broths are another excellent way to replenish fluids and minerals while providing some calories.

DIY Hydration: Make Your Own Electrolyte Drink

For those who prefer a more natural or cost-effective option, a homemade electrolyte drink can be a great alternative. This allows you to control the sugar and electrolyte content precisely. A simple recipe includes:

1 ½ cups unsweetened coconut water
½ cup fresh orange juice
2 tablespoons fresh lime juice
A pinch of sea salt

Combine the ingredients and stir until the salt dissolves. Coconut water is a great base as it is naturally rich in potassium. Adjust the sweetener and salt to your taste.

Comparative Guide: Finding Your Best Hydration Drink


Drink	Best For	Key Nutrients	Pros	Cons
Water	Everyday hydration, low-intensity exercise (<1 hour)	None	Calorie-free, readily available, sufficient for most needs	Lacks electrolytes for intense/prolonged activity
Sports Drinks	Intense/prolonged exercise (>1 hour), hot conditions	Sodium, Potassium, Carbohydrates	Replaces electrolytes, provides energy boost	Often high in sugar and calories, unnecessary for casual exercisers
Coconut Water	Natural electrolyte replacement, moderate activity	Potassium, Sodium, Magnesium	Natural source of electrolytes, lower sugar than many sports drinks	Can cause stomach upset in some, check for added sugars
Oral Rehydration Solutions (ORS)	Illness with vomiting/diarrhea, severe dehydration	Balanced electrolytes (Sodium, Potassium), glucose	Specific formulation for maximum fluid absorption	Not intended for regular, everyday use
Milk	Post-exercise recovery, everyday hydration	Protein, Carbohydrates, Calcium, Sodium	High Beverage Hydration Index (BHI), helps with muscle recovery	Higher in calories and can be heavy on the stomach
Homemade Electrolyte Drink	Controlled, personalized hydration needs	Customizable	You control ingredients and nutrient profile	Requires preparation, may not be as convenient

Conclusion: The Right Drink for the Right Time

There is no single universally best hydration drink, as the optimal choice is highly dependent on individual needs and specific circumstances. For daily routines and moderate activity, water remains the gold standard—it's effective, free of calories and additives, and widely accessible. For more demanding situations, such as intense athletic training or bouts of illness, beverages with added electrolytes like sports drinks, oral rehydration solutions, or even nutrient-rich options like milk are superior choices. Understanding the differences in these fluids and their purpose is key to maintaining proper hydration and supporting overall health.

For more detailed information on hydration, you can visit resources from authoritative bodies like the CDC's Healthy Weight, Healthy Drinks section.

Frequently Asked Questions

Tea and coffee do count toward your daily fluid intake, but drinking too much caffeine can be a concern. It's best to rely on water for the bulk of your hydration.

Electrolyte powders often provide more controlled electrolyte levels without the high sugar content found in many pre-mixed sports drinks. They are a good option if you need a precise electrolyte boost.

For most people with a balanced diet, adequate water intake is sufficient. Supplementation is typically only needed during intense exercise, prolonged heat exposure, or illness.

Symptoms of dehydration can include unclear thinking, mood changes, overheating, constipation, and reduced urine output. Mild dehydration is indicated by dark-colored urine.

Studies show that milk has a higher Beverage Hydration Index (BHI) than water. Its combination of protein, carbohydrates, and electrolytes promotes greater and longer-lasting fluid retention.

For a short run, water is sufficient. For a long-distance or high-intensity run, a sports drink, chocolate milk, or coconut water can help replenish lost electrolytes, fluids, and energy.

For children, water and milk are the best daily hydration choices. Sugary sports drinks should be limited, and specific electrolyte solutions like Pedialyte are intended for illness.