The 9 Best Hydrating Beverages, According to a Dietitian

If there’s one piece of advice that we’ve all received (maybe ad nauseum), it’s to drink more water. And though some of us may be tired of being constantly urged to stay hydrated, fluid balance is actually pretty central to overall wellbeing. “Hydration supports nearly every function in the body, from muscle recovery and brain function to temperature regulation, joint mobility, and even sleep quality,” explains Alison Ellis, MSc, RD, dietitian and founder of The Toddler Kitchen in Victoria, BC. And it’s no wonder, as the human body is made mostly of water.

But let’s face it: Many of us either don’t meet our hydration needs or begrudgingly chug water all day. Neither is really a win. Thankfully, there are other beverage options that make hydration more interesting, tasty, and effective. These include drinks that contain electrolytes—nutrients that support overall hydration by conducting electricity and helping maintain fluid balance in our cells. Some of the primary electrolytes include sodium, calcium, potassium, phosphorus, chloride, and magnesium; beverages containing these minerals will help you to retain water (in a good way). 

So, while drinking plenty of water on a daily basis is certainly important, there are other beverages that can also support optimal hydration. “Proper hydration helps regulate internal temperature, transports nutrients and oxygen to cells, lubricates joints, supports digestion, and ensures proper elimination of waste,” says Brittany Brown, RD IBCLC CDE registered dietitian and lactation consultant in Nova Scotia, Canada. “It's so essential that humans can survive longer without food than without water.” 

The 9 best hydrating beverages

1. Herbal tea

“Herbal teas like peppermint or ginger are delicious options that provide hydration, while also offering additional benefits through their antioxidant properties,” says Ellis. Even decaffeinated green or black tea will offer very similar hydrating benefits in a pinch. “However, I love herbal teas because they’re a great way to add flavor and variety to your fluid intake,” Ellis adds. “For summertime, try brewing a large batch and chill it overnight for a refreshing iced tea.”

2. Bone broth

Bone broth is not just trendy, it’s also super hydrating. “Bone broth is rich in sodium and other minerals—especially if you simmer it with potassium-rich veggies like carrots or potatoes,” says Brown. These added electrolytes really boost the water retention of this popular beverage, whether it’s chicken, beef, turkey, or vegetable-based. “Broth is also a warm and nourishing choice during illness when hydration is important for recovery,” Brown adds. 

3. Infused water

One way to make water more yummy—and hydrating—is to infuse it with electrolyte-rich ingredients. “Adding fruit, herbs, or veggies like cucumber, berries, or mint can give water a big boost of flavor without the need for added sweeteners,” shares Ellis. “This is one of my top picks for people who don’t love plain water.” 

And this elevated water alternative couldn’t be easier to prepare, simply combine water with your favorite produce items in a pitcher and refrigerate until ready to enjoy. “Some of my favorite flavor combos are strawberry-basil, blueberry-mint, and cucumber-lime,” Ellis adds.

4. Diluted fruit juice

While many store-bought fruit juices are packed to the brim with added sugar (and thus cautioned against by many healthcare professionals), some 100 percent fruit juices can actually be used to support overall hydration. 

“An easy way to create a balanced and hydrating beverage is to dilute juice with water and add a small pinch of salt for better fluid retention,” says Brown. “This is a great tip for a gas-station pick-me-up where salt packets and juice are aplenty.”

5. Coconut water

Coconut water is often touted as more hydrating than just plain water, and it turns out that this is actually true. “Coconut water is naturally rich in electrolytes like potassium and magnesium, making it a refreshing hydrating beverage,” explains Ellis. Just be sure to opt for a coconut water brand that’s added-sugar-free for best overall health benefits. 

Brown also swears by a homemade hydrator recipe using coconut water, orange juice, and salt. “Coconut water and orange juice bring the potassium, and a pinch of sea salt contributes sodium,” she says. “This beverage is refreshing and functional and makes a great start to the day, especially if you have strenuous activity ahead.”

6. Clamato juice

For all the tomato juice (and Bloody Mary) lovers out there, we have good news—tomato juice and tomato juice-based beverages, like clamato juice, are actually excellent picks for upping your hydration. “Naturally salty, these vegetable-based drinks are packed with sodium and potassium,” advises Brown. “Add lemon juice, Worcestershire sauce, and a celery salt rim to enhance flavor—this is a great beverage that can be enjoyed from brunch to bedtime.” 

7. Smoothies

Though often seen as a way to reach your protein or fiber goals for the day, smoothies can encourage better hydration, too. “Smoothies made with high-water fruits like berries or melon provide hydration plus fiber, vitamins, and minerals,” says Ellis. “Blend fruits with water, milk, or yogurt for a nutrient-dense hydrating option.” Plus, with how many types of smoothies can be made, you'll be sure to never get tired of this popular post-workout beverage. “A personal favorite of mine is blending watermelon, strawberries, yogurt, milk of choice, and a touch of mint for a refreshing summer smoothie,” adds Ellis.

8. Homemade or store-bought electrolyte drinks

Regardless of whether you make an electrolyte beverage yourself or opt for a store-bought electrolyte drink, these social-media worthy hydrators actually do the job they advertise. “I love the convenience of sachets like LMNT or Liquid I.V. for on-the-go hydration since you just add water,” says Brown. However, she also has a recipe for a homemade electrolyte drink—that just so happens to be a super tasty spin on the classic mojito. “Mixing fresh lime juice, a teaspoon of sugar, ¼ teaspoon sea salt, mint leaves, half soda water, and half coconut water creates a hydrating and tasty beverage which is perfect on a hot day,” Brown shares. “Skip the alcohol on this one as it will cause dehydration.”

9. Milk

And finally, we have milk. Yes, the stuff from cows. “Milk is surprisingly hydrating, it’s about 90 percent water and also provides protein and key electrolytes like potassium and calcium,” says Ellis “It’s a great choice for kids or athletes who need both fluid and nourishment in one.” Brown even recommends occasionally reaching for a low-sugar chocolate milk. “It’s a nutrient-dense option for hydration since it delivers carbs, protein, sodium, potassium, and magnesium,” she explains. “It’s especially effective pre- or post-workout which supports hydration and muscle recovery.” For dairy-free folks, fortified plant-based milk can also work here since many have added electrolytes including calcium, magnesium, phosphorus, and potassium.

The TL;DR

When it comes to hydration, individual needs are not one-size-fits-all. “Factors such as activity level, weather, and overall health can all impact how much fluid you need,” explains Ellis. “Tuning in to your body’s cues, like thirst and pale yellow urine, can help you stay on top of your hydration.” 

And even if you don’t know your personal hydration needs, taking a proactive ‘more is more’ approach is typically a good idea—as is speaking with your healthcare provider to determine your goals. “Front-loading fluids (especially with electrolytes) can help you feel your best,” Brown emphasizes.