11 Best Hydrating Drinks That Aren’t Plain Water, According to Dietitians

“Milk is an excellent hydrating drink because it contains electrolytes — sodium, calcium, potassium and magnesium — and carbohydrates to help our body hold fluids,” says Olsen. One study published in the American Journal of Clinical Nutrition found milk was more hydrating than water up to four hours after consumption. The carbs in milk, plus protein, can also fuel recovery after exercise, says Olsen. She usually recommends 1% or 2% milk to reap the benefits without excess calories.

Unsweetened seltzer is as hydrating as plain water, but it’s more fun. “You're just adding some bubbles, and that might help you enjoy drinking your water a little bit more, versus drinking plain water,” says Olsen. The bubbles themselves, made of carbon dioxide gas, don’t affect your hydration level. However, they can cause flatulence in excess. If you notice GI symptoms, limit yourself to two or three cans per day, and drink plain water in between each seltzer.

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Herbal tea gives you all the goodness of water with an infusion of mint, chamomile, rose hips or whatever variety you like. “It just gives us that flavor to make fluid fun,” says Olsen. Caffeinated tea can also be hydrating. One recent study found that green tea was comparable to water for replenishing fluid levels during mild dehydration after a 20-minute workout. Stay under the upper limit of 400 milligrams of caffeine per day to avoid side effects such as anxiety, heart rate increases, or nausea.

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Turn H2O into a sensorial experience. “I tell people to make infused waters all the time,” says Olsen. “They’re appealing to the eyes, because we usually consume things visually first, and then through smell and then we eat it.” Add sliced cucumbers, fresh mint leaves and fresh lavender for a calming, refreshing, purple and green drink. Or opt for a classic cucumber, lemon, and mint infusion. Another way to make water exciting and add electrolytes: Sprinkle salt on cubes of watermelon and freeze them for use as ice cubes.

These electrolyte-packed beverages can help you replenish lost fluid and sodium during endurance exercise sessions lasting an hour or longer or workouts in hot weather, says Olsen. These drinks can also be helpful if you travel to a high elevation, where you can lose more fluid through your skin and breathing, says Olsen.

However, some sports drinks pack a lot of sugar, which is counterproductive, or sugar alcohols, which can cause gas or bloating. Olsen often recommends Buoy Drops, which contain electrolytes and minerals without added sugars or sweeteners. Other favorites: LMNT, Scratch Labs and Nuun Sport.

Or make your own: Mix two cups of cold water, the juice of half a lemon or lime, a teaspoon of pure maple syrup for carbs and a pinch of sea salt for the electrolyte sodium. Stir or shake until the salt and maple syrup are dissolved.

This fluid extracted from coconut provides carbohydrates and potassium, an electrolyte. Because coconut water is high in potassium, but not sodium, it’s not the best choice for replenishing sweat losses after endurance workouts or a sweltering day. “Coconut water is really good for after you get sick with a stomach bug or do light activity,” says Olsen.

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These milk-based products hydrate you like milk, with electrolytes and a small amount of sugar (if you choose unsweetened varieties). They’re great choices for after workouts. They also tend to be rich in protein, which can help you hydrate, too. “Protein slows down digestion and can help our body retain fluid, so that makes it helpful for total hydration status,” says Olsen. Bonus: These drinks contain probiotics, which have many health benefits.

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Many smoothies are full of sugar, but a well-crafted smoothie can be hydrating, says Olsen. It can also help you refuel after exercise. Start with a base of unsweetened yogurt, kefir or milk. Add fruit and non-starchy vegetables like spinach for carbs (plus filling fiber!) without excess sugar.

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Among the plant-based milk alternatives, soy milk has an electrolyte profile closest to cow’s milk, says Olsen. “Soy milk is the most comparable to milk in terms of hydration standards,” says Olsen. One recent study from the UK found that a soy beverage helped young men stay hydrated as well as milk.

Juice isn’t the best choice if you’re just hanging out. However, it can be helpful after intense activity that makes you sweat and burns through your glucose stores. “Juices can be hydrating, and they can be great post-exercise, but you have to be mindful of how much you're drinking,” says Olsen. The reason: Juices can be high in sugar. Stick with no more than a cup a day, recommends the American Academy of Nutrition and Dietetics.

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Non-alcoholic beer is everywhere these days. Compared to regular brews, non-alcoholic beer is a much better option, says Olsen. The alcohol in regular beer can be dehydrating. Some non-alcoholic beers even contain naturally occurring or added electrolytes for hydration.

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