7 Drinks That Hydrate Just as Well as Water (Maybe Even Better)

Coconut Water

Naturally containing electrolytes like sodium, potassium, calcium, and magnesium—key players in helping your body stay balanced—coconut water can be a refreshing way to stay hydrated. “Electrolytes help us maintain fluid balance,” says Gisela Bouvier, MBA, RDN, LDN, registered dietitian nutritionist and spokesperson for Florida Milk, referring to the body’s ability to regulate fluids in and around cells, tissues, and organs to support normal function and overall health. Plus, coconut water’s electrolytes, especially potassium, may offer a heart-health boost.

Milk

Not only does milk contain naturally occurring electrolytes like calcium, potassium, and sodium, but it also provides macronutrients, like carbohydrates and protein, that help your body hold onto fluids more effectively. Bouvier points out that milk is 89% water, and studies have shown it delivers longer-lasting hydration than water or sports drinks.

“The electrolytes in milk, like sodium and potassium, help regulate water balance inside and outside of the cells,” explains Bouvier. “The carbohydrates in milk help enhance sodium and water absorption. Protein helps delay fluid excretion, contributing to prolonged hydration.”

Thanks to its impressive nutritional profile, including 13 essential nutrients, milk also makes a solid post-workout option. “For athletes or more intense workouts, chocolate milk is also a great option because it contains additional carbohydrates to support recovery,” says Bouvier.

Soy Milk

For those with a dairy allergy or following a plant-based diet, fortified soy milk offers a nutritional profile that closely mirrors dairy milk, providing plant-based protein and all nine essential amino acids. And because it’s made up of 94% water, it’s also a great option for staying hydrated. “Because of its electrolytes, soy milk can support fluid balance and the protein and fat content in soy milk can slow down fluid absorption for longer-lasting hydration,” says Bouvier. “Because it’s protein-rich, it provides satiety and delayed gastric emptying.”

Herbal Tea

Typically a caffeine-free blend of water infused with dried flowers, herbs, spices, fruit, or other plants, herbal tea makes a hydrating alternative since water is its main ingredient. Beyond hydration, Sheri Gaw, RDN, CDCES, owner of Sheri The Plant Strong Dietitian, LLC, points out that herbal teas without added sugars are calorie-free drinks that may also help manage stress, reduce inflammation, and lower blood pressure. “Furthermore, herbal tea is rich in polyphenols, which are plant compounds with anti-cancer, anti-bacterial, anti-viral, anti-inflammatory, and immune-stimulating properties,” says Gaw.

Bone Broth

Made up of mostly water and salt, together these components help make bone broth a surprisingly hydrating option. “When bone broth is salty, it is rich in the electrolyte sodium. Sodium contributes to hydration by pulling water into cells, helping to retain fluid balance,” explains Gaw. “Bone broth is [also] a good source of minerals like calcium and magnesium, vitamins A, B, K, and E, and protein, especially collagen.”

That said, moderation is key. “Even though salty bone broth can contribute to hydration, too much salt can be a problem for individuals with high blood pressure, heart disease, diabetes, or kidney disease.

Some Sports Drinks

Because electrolytes are essential minerals your body loses through sweat, like sodium, potassium, and magnesium, sports drinks combine them with fluids and sugars to boost hydration and recovery after intense activity. In addition to replenishing lost fluids, sports drinks offer quick-digesting carbs that help your body absorb water more efficiently and serve as a fast energy source for muscles during extended workouts or training in the heat.

Fruit-Infused Water

A simple, refreshing twist on plain water, fruit-infused water might just help you sip more throughout the day. Plus, infusing your water with fruits, herbs, or citrus can also support digestion and make it easier to skip the sugary drinks.