Staying hydrated is important for keeping your body running smoothly, but that doesn’t mean you’re stuck with just plain water. Plenty of tasty drinks besides water can help you meet your hydration goals.

Jump to Key Takeaways.

1. Coconut Water

Coconut water is a hydrating beverage. It is rich in carbohydrates and electrolytes (minerals in the blood and bodily fluids that help balance hydration levels). These include:

• Calcium
• Magnesium
• Potassium
• Sodium

It’s naturally lower in sugar than other rehydrating drinks and contains vitamins, antioxidants, and other nutrients supporting various health aspects.

Experts suggest looking for 100% coconut water, not coconut juice, and checking the label to avoid added sugar.

2. Sparkling Water

Sparkling water is a great option for hydration. Despite some anecdotal reports (nonscientific claims) stating that the carbonation in sparkling water makes it less hydrating, research conducted in 2014 found that the urine output in people drinking sparkling water vs. plain, still water was the same. This means both drinks offer the same amount of hydration.

If you prefer a bit of flavor besides the carbonation, consider flavored sparkling waters or infusing unflavored sparkling water with fresh fruits or herbs.

3. Herbal Tea

It may not seem like a hot cup of tea would quench your thirst, but this beverage option is more hydrating than it appears. Teas are mostly water, and herbal teas are generally caffeine-free, unlike other tea options.

Herbal teas contain antioxidants that may support healthy cells and prevent chronic disease. To add a light, refreshing flavor, consider:

4. Milk

Some research suggests that nonfat (skim) and whole milks may be more hydrating than plain water. In one study, participants who drank milk could retain fluids for extended periods compared to those who drank water, highlighting the drink’s hydration properties.

You will also get several key vitamins, minerals, and nutrients when drinking milk, which include:

• Calcium
• Potassium
• Protein
• Vitamin D

5. Juices

Fruit and vegetable juices, whether freshly juiced at home or prepackaged from the store, can offer hydration along with a boost of key vitamins and minerals. Good fruit or vegetable juice options include:

Although fruit juices tend to be high in sugar, they also provide a good amount of water. If you are opting for a store-bought version, consider selecting a juice labeled 100% fruit juice for the best hydration results without sugary additives.

6. Aloe Vera Juice

Aloe vera juice is a low-calorie hydrating beverage made from the flesh of the aloe vera plant and filtered water.

In addition to being water-dense, aloe vera juice is rich in key vitamins, nutrients, and antioxidants but low in sugar compared to other sports or rehydration drinks. Select a brand that does contains no added sweeteners.

7. Broth

Broths contain mostly water, but bone broth, in particular, is a source of key electrolytes that help your body retain water, keeping you hydrated. Animal research suggests that the main minerals found in beef bone broth include all the key rehydrating electrolytes.

8. Smoothies

Smoothies, which use fresh or frozen fruits or green vegetables combined with a liquid base such as water, milk, or juice, may be the most hydrating. These recipes can also be refreshing, naturally sweet, and contain antioxidants.

However, the added sugars, syrups, or other sweeteners in smoothies could counteract their hydrating benefits.

9. Sports or Electrolyte Drinks

Sports and electrolyte drinks are intended to rehydrate the body and replenish lost minerals essential for hydration.

They typically contain key electrolytes like sodium, but may include other flavors and artificial sweeteners. Some experts suggest that these versions may be best utilized for rehydrating during or after an endurance or intense workout. Options like Pedialyte can also help treat dehydration from an illness.

10. Pickle Juice

Pickle juice has no calories but is high in the electrolytes sodium and potassium. This is why some advocates promote it as one of the ultimate hydrating drinks when recovering from a hangover or an illness.

However, due to its high sodium content—up to 821 milligrams (mg) per serving—pickle juice may not be the best hydration source for people with high blood pressure or other health conditions that require a low-sodium diet.

What Types of Drinks Are Less Hydrating?

When you are thirsty, any beverage may seem appealing. But if rehydration is your goal, drinks you should avoid due to their high sugar, caffeine, or alcohol content include:

• Alcohol
• Excessively sugary drinks, such as soft drinks, energy drinks, or sweetened iced tea
• Prepackaged beverages, such as protein drinks (without enough water to balance them), or thick smoothies (may slow down how quickly you are able to rehydrate)

Key Takeaways

• Hydration sources extend beyond plain water. Healthy hydrating alternatives include coconut water, herbal teas, bone broth, aloe vera juice, and more.
• These drinks contain electrolytes that can aid hydration. However, some should be avoided, such as caffeinated beverages, alcohol, and sugary drinks.
• Be careful with high-sodium fluids, especially if you have high blood pressure or another underlying condition. Check with a healthcare provider before consuming high-sodium drinks.