Staying hydrated isn’t just about drinking plain water. From coconut water to bone broth, there are many healthy, hydrating beverages that also offer nutrients your body needs. Whether you’re tired of the taste of water or looking for additional health benefits, these 10 alternatives provide hydration with a flavorful twist—backed by nutrition experts.
1. Coconut Water: Nature’s Electrolyte-Rich Refresher
Coconut water is loaded with hydration-supporting electrolytes like potassium, calcium, magnesium, and sodium. It contains fewer sugars than sports drinks and is rich in antioxidants and nutrients that help balance hydration naturally. For best results, choose 100% pure coconut water with no added sugar.
2. Sparkling Water: Fizzy, Fun, and Just as Hydrating
Despite myths, sparkling water hydrates just as well as still water. A 2014 study confirmed that carbonated water does not increase urine output compared to regular water. You can enjoy it plain or infuse it with fresh fruit, cucumber slices, or herbs like mint for a refreshing twist.
3. Herbal Tea: Warm, Soothing, and Water-Based
Herbal teas are mostly water, caffeine-free, and often packed with antioxidants. They support hydration while offering benefits like anti-inflammatory effects and digestive aid. Try herbal blends such as hibiscus, ginger, or peppermint for a calming and healthy drink any time of day.
4. Milk: A Hydration Hero With Nutrients to Match
Milk—both skim and whole—has been found to outperform water for hydration. It contains essential nutrients like calcium, potassium, protein, and vitamin D. Its naturally balanced combination of carbs, fats, and protein helps slow fluid absorption, keeping you hydrated for longer.
5. Juices: Vitamin-Rich and Water-Dense
Fruit and vegetable juices like orange, carrot, apple, or tomato juice offer hydration along with essential vitamins and antioxidants. Look for labels that say “100% juice” and avoid added sugars. Diluting juice with water is another way to reduce sugar while staying hydrated.
6. Aloe Vera Juice: Gentle, Plant-Based Hydration
Made from the flesh of the aloe plant and mixed with filtered water, aloe vera juice is hydrating and low in sugar. It’s packed with vitamins, enzymes, and antioxidants. Select products with no added sweeteners and check for purity to avoid artificial additives.
7. Broth: Warm Fluids That Restore Electrolyte Balance
Bone broth and other savory broths are primarily water and contain electrolytes like sodium, potassium, and magnesium. Bone broth is especially rich in collagen and amino acids, which support gut and joint health. It’s a smart choice during illness or after strenuous activity.
8. Smoothies: Nutrient-Dense and Hydration-Friendly
Blending fruits and vegetables with a liquid base like water, milk, or juice creates a hydrating, nutrient-packed drink. Smoothies are ideal for those who want hydration and energy in one glass. Avoid excess syrups or added sugars to maximize their benefits.
9. Electrolyte Drinks: Targeted Hydration for Active Lifestyles
Sports drinks and rehydration solutions like Pedialyte are formulated to replenish electrolytes lost during exercise or illness. These beverages are most effective after intense workouts or dehydration from fever or vomiting. Choose low-sugar or natural options to reduce unnecessary additives.
10. Pickle Juice: Salty But Effective in Small Doses
Pickle juice contains high levels of sodium and potassium, which are key for fluid balance. Some use it to recover from hangovers or cramps. However, with up to 821 mg of sodium per serving, it’s not suitable for those with high blood pressure or salt restrictions.
What Drinks Should You Avoid for Hydration?
Not all beverages support hydration equally. Some may actually worsen fluid loss or interfere with hydration. Beverages to avoid include:
- Alcohol: Acts as a diuretic and contributes to fluid loss
- Sugary drinks: Soft drinks and sweetened iced teas can spike blood sugar and delay hydration
- Energy drinks: Often high in caffeine and sugar
- Thick smoothies or protein drinks: May slow rehydration unless balanced with added fluids
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