13 Best Hydrating Drinks

Research continues to highlight the importance of staying hydrated for overall health. Water is essential for many body processes, including metabolism, temperature regulation, and blood circulation.

Your daily hydration needs can vary based on your age, body weight, activity level, climate, and more. However, experts recommend the daily water intake should be around 3.7 liters (15.5 cups) for adult males and 2.7 liters (11.5 cups) for adult females.

Plain water is the most accessible form of hydration, but it isn’t everyone’s first-choice beverage. Some other more flavorful drinks have uniquely hydrating properties as well as other health benefits.

Whether you’re thirsty after a hard-hitting workout, dripping sweat on a hot summer day, or simply trying to meet your daily water intake goal, these refreshing drinks can be a valuable addition to your hydration efforts.

Coconut water is a refreshing and effective alternative to plain water. It’s packed with electrolytes, including potassium, calcium, and magnesium, making it ideal after exercise or heat exposure. Unlike many commercial sports drinks, plain coconut water has natural sweetness without artificial flavorings or added sugars.

Coconut water is also low in calories and fat. An 8-ounce (oz) glass of unsweetened coconut water contains 43 calories, about 10 grams (g) of carbohydrates, and no fat. The same serving also provides 396 milligrams (mg) of potassium, almost 12% of the recommended Daily Value (DV).

Due to its high potassium levels, coconut water can help hydrate the body by helping to replace lost electrolytes.

Cucumbers are well known for their high water content. Research has shown that cucumber fruit is approximately 96% water, making cucumber juice an excellent alternative to tap water.

Cucumber juice is made by processing the fruit through a food processor or blender. Its subtle flavor can enhance your drinking experience without adding extra calories or sugar. You can also add ingredients like lemon, mint, and other herbs for more flavor.

Additionally, cucumbers provide some vitamins and minerals that further support hydration and overall health. For example, one cup of sliced cucumbers provides around 18 calories and small amounts of potassium, phosphorus, magnesium, and calcium.

Watermelon, appropriately named, is a delicious fruit with a lot of hydrating potential. It’s approximately 91% water by weight, making it an ideal snack for people looking to boost their fluid intake. Drinking watermelon juice can also offer effective hydration on a hot day.

You can make watermelon juice by blending chunks of watermelon with ice and water. Compared to plain water, watermelon juice is packed with electrolytes like potassium and magnesium. You can tailor your watermelon juice to fit your taste preferences by adding bursts of flavor with lime juice or mint leaves.

Green smoothies can be a hydrating powerhouse. Blend leafy green vegetables with a liquid base like water or coconut water to create a nutrient-dense beverage that supports hydration and overall health. Made with veggies like cucumbers, spinach, and kale, green smoothies are packed with health-promoting compounds like potassium, magnesium, and vitamins A, C, and K.

Green smoothies are also entirely customizable. Add your green veggies of choice, along with various fruits, protein powders, or yogurts, to enhance the nutrition profile of your hydrating beverage.

Sparkling water is made by infusing plain water with carbon dioxide gas to create a fizzy sensation and crisp drinking experience. Its effervescence offers a twist on hydration, making it an excellent go-to for people who don’t enjoy drinking flat water. It also lacks the added sugar and calories often found in soft drinks.

Sparkling water can be enjoyed plain or with a splash of citrus juice for flavor and variety. Frozen fruit also makes a great addition to sparkling water, as it keeps the drink cold without adding many calories or grams of sugar.

Beets are approximately 87% water by weight and contain many other hydrating compounds, such as sodium, potassium, and other electrolytes. Beetroot juice has become increasingly popular in athletics, as research shows it can boost nitric oxide levels. Nitric oxide serves many roles in the body, including supporting blood flow, muscle contraction, and gas exchange.

Beet juice is also packed with antioxidants, like vitamin C, which help support immune function and overall health. Whether enjoyed on its own or mixed with other juices, beet juice is a robust drink with many health-promoting properties.

Caffeine-containing beverages are often thought to work against hydration due to their diuretic (urine-producing) properties. However, research has found that green tea or an equivalent amount of caffeine does not necessarily worsen dehydration and may actually support rehydration efforts. Also, green tea is mostly water, which provides fluids to the body.

Green tea offers many other health benefits in addition to its hydrating properties. It contains antioxidants like catechins that fight oxidative stress and promote cellular health.

Its subtle caffeine boosts energy and enhances alertness without the jittery effects often associated with coffee intake. One cup of green tea provides about 30-50 mg of caffeine while one cup of coffee contains about 80-100 mg of caffeine.

You can enjoy green tea hot or cold, and add lemon for extra flavor.

Cow’s milk is often touted for its calcium content and role in bone health. However, its health benefits extend to many bodily processes. Milk is a hydrating beverage because of its high water content and nutrition profile. It’s more than 80% water by weight and contains essential nutrients like protein, carbohydrates, and electrolytes that help with hydration.

Research indicates milk is an optimal post-exercise recovery drink. It contributes to overall hydration and contains essential amino acids, which help replenish energy stores lost during exercise and support muscle protein synthesis.

Milk is a versatile drink that can be enjoyed plain, flavored, or added to various recipes. It is a nutritious addition to many well-balanced diets and a convenient option for hydration. 

Dairy-free alternatives, such as soy milk, almond milk, and oat milk, can provide hydration benefits similar to cow’s milk. While their water content varies, milk alternatives can contribute to overall daily fluid intake.

People with a lactose intolerance may be especially inclined to drink plant-based milk for hydration. Plant-based options can offer a creamy texture without sacrificing their nutritional benefits. However, make sure to check the nutrition label on plant-based milk products and ensure the beverage doesn’t have added sugars or gums.

Dairy-free milks can be enjoyed similarly to cow’s milk—on their own or as an ingredient in a well-balanced meal or snack.

Pure fruit juice can be an excellent source of hydration when included mindfully in a well-balanced diet. Unlike juice alternatives with added sugar, 100% fruit juice is rich in natural sugars, vitamins, and minerals. It’s also usually free from artificial additives, making it a natural hydration option. 

Fruit juice’s high water content and electrolyte profile can help replenish fluids quickly. Whether you opt for apple juice, orange juice, or another fruit juice, you’re likely to enjoy a flavor-rich beverage with a dense nutritional profile.

However, you may want to drink fruit juices sparingly. Excessive sugar intake, even of natural sugars, can lead to high blood sugar levels and skew your overall calorie intake.

Soup broth, like bone broth, has a high water content and strong electrolyte profile that work together to maintain hydration levels in the body. 

Soup broth is an excellent hydration option during times of illness. The warm liquid can help soothe a sore throat, ease congestion, and encourage fluid intake. Additionally, soup broth is typically gentle on the stomach and easy to digest.

Fruit-infused water can encourage increased water intake by making plain water more appealing. Plus, it’s easy to prepare and can be made according to individual taste preferences. To make fruit-infused water, add your favorite fresh or frozen fruit—like berries or lemon slices—to plain water.

The natural juices from the fruits will add flavor and small amounts of nutrients to your water. The vitamins and antioxidants in fruit can provide added health benefits, such as support for skin health and immune function—especially if you snack on the fruit after infusing your water.

Fruit-infused water is a refreshing alternative to sugary beverages, supporting hydration and weight management efforts.

Research highlights the importance of electrolytes in hydration, showing that they play a crucial role in fluid retention. Electrolyte losses typically occur through sweat during physical activity or heat exposure.

Many electrolyte-infused sports drinks are meant to provide energy and hydrate athletes during long exercise sessions. For this reason, they often contain added sugars along with electrolytes. To avoid the added sugars, try an electrolyte mix. They are a convenient way to support rehydration without excessive sugar intake.

Electrolyte mixes are premeasured electrolyte supplements that can be mixed with plain water, smoothies, and other beverages to help prevent dehydration. Studies have linked electrolyte supplements with improved fluid retention and serum electrolytes, especially compared to plain water.

However, people with a history of kidney disease or other chronic health concerns should discuss electrolyte supplements with their healthcare provider before starting. Excessive consumption of certain electrolytes, like potassium, may be harmful to people with some health conditions.

Some beverages are high in added sugars and artificial ingredients, and low in nutrients. These drinks may contribute to undesired changes in body composition, tooth decay, and a heightened risk of chronic illness. For example, sugary sodas, energy drinks, and some coffees are high in added sugars and calories without providing any essential nutrients.

Some drinks to limit or avoid when focusing on hydration include:

• Sugary sodas
• Energy drinks
• Fruit juices with added sugars
• Sweetened iced teas
• Flavored coffees

Of course, you can occasionally include these drinks in a well-balanced diet. Experts suggest keeping your added sugars to under 10% of your total daily calories. So for a 2,000-calorie diet, aim to consume less than 200 calories of added sugars. To incorporate them safely and mindfully, consider your portion sizes and the timing of your beverages.

While the anecdotal recommendation is typically 8-12 cups of water daily, most experts suggest males get about 15 cups per day, and females get about 11 cups—from both drinks and foods. However, daily water needs vary among individuals based on age, sex, activity level, and environmental temperature. You can get fluids from beverages like water, herbal teas, and milk, as well as water-rich foods like fruits and vegetables.

Staying hydrated supports many bodily functions, including nutrient transport, digestion, temperature regulation, and blood circulation. Factors like exercise, illness, and pregnancy may alter your fluid needs. A healthcare provider can help you determine and monitor your fluid needs based on your medical history and lifestyle factors.

Adequate hydration is critical to overall wellness, as many bodily systems require proper hydration to function. Digestion, temperature regulation, and blood circulation depend on adequate fluid intake to run optimally. There is no standardized recommendation for daily water intake, as needs vary based on physical activity, age, environment, and more.

Consuming enough fluids can be challenging for people who don’t enjoy drinking plain water. Some of the best hydrating drinks and alternatives to water can support hydration efforts by making it more appealing or supporting fluid retention. Milk, milk alternatives, 100% fruit juice, soup broths, and green teas can all support hydration when included mindfully in a well-balanced diet.