Best Hydration Drinks: We Ranked the Top 7

 Not every beverage is equally useful when it comes to hydration. While plain water remains the go-to choice for everyday hydration, electrolyte beverages can become more useful when you’re sweating heavily, exercising for long periods or losing fluids from illness.  So, what are the best hydration drinks?We ranked seven popular options based on their ability to provide fluids, electrolytes and, where appropriate, carbohydrates for energy.

Quick answer: For most people, water is #1 for everyday hydration. For prolonged, sweaty exercise, an electrolyte or sports drink can be a better choice. For significant fluid loss from diarrhea or vomiting, a properly formulated oral rehydration solution(ORS) is more  appropriate than a typical sports drink [CDC].

Our Ranking of the Best Hydration Drinks

When it comes to everyday hydration, water is hard to beat. It’s calorie-free, widely available and provides the fluid your body needs without added sugar. The CDC notes that adequate water intake helps prevent dehydration and supports important functions including temperature regulation, joint lubrication and waste removal.

Why we rank water #1

• Zero calories
• No added sugar
• Easy to find
• Inexpensive
• Ideal for everyday drinking
• Works well before, during and after normal daily activities

Water is particularly appropriate for people doing shorter or less intense workouts. The American College of Sports Medicine notes that most people exercising for less than roughly 60–90 minutes under normal conditions are unlikely to become significantly depleted of electrolytes [ACSM].

Best for: Work, school, walking, daily activities and most short workouts.

🥈 2. Oral Rehydration Solution — Best for Major Fluid Loss

An oral rehydration solution (ORS) is different from a typical sports drink. ORS products are specifically formulated to replace fluids and electrolytes when someone has experienced substantial fluid loss, particularly from conditions such as diarrhea. The CDC specifically recommends oral rehydration solutions for severe diarrhea and notes that conventional sports drinks aren’t an appropriate substitute for treating diarrheal illness.

Why ORS ranks so highly

• ORS is designed around a specific balance of fluid, electrolytes and carbohydrates to help replace losses.

Best for: Significant dehydration associated with vomiting or diarrhea.

Important: If dehydration is severe or symptoms are concerning, seek medical care rather than relying solely on a beverage.

🥉 3. Electrolyte Drinks — Best for Sweaty Workouts

Electrolyte beverages can be useful when you lose considerable amounts of fluid through sweat.  Two particularly important electrolytes are sodium and potassium. They help regulate fluid and blood volume and support normal nerve and muscle function [CDC]. However, more electrolytes aren’t automatically better.  For someone sitting at a desk, drinking a highly concentrated electrolyte beverage may provide little advantage over water. For someone exercising outside for an extended period in hot weather, the equation can be very different.

Look for:

• Sodium
• Potassium
• Adequate fluid
• A sugar level appropriate for your activity
• A taste you actually enjoy drinking

Best for: Long workouts, heavy sweating, hot environments and endurance activities.

4. Sports Drinks — Best for Long, Intense Exercise

Traditional sports drinks combine fluid, electrolytes and carbohydrates.  That combination can be useful during prolonged exercise because carbohydrates can provide energy while fluid and electrolytes help replace losses.  The ACSM notes that sports drinks can provide water, electrolytes and carbohydrates, particularly in demanding training and competition situations [ACSM].

The downside

Many conventional sports drinks contain added sugar.  That’s not necessarily a problem during a long workout—but it may be unnecessary when you’re simply thirsty during a normal day.  The CDC recommends limiting sugar-sweetened beverages as part of a healthy eating pattern.

Best for: Athletes, endurance training, tournaments and prolonged exercise.

5. Coconut Water — Best Natural-Style Option

Coconut water has become a popular alternative to conventional sports drinks.  It naturally contains electrolytes, particularly potassium, and provides a refreshing alternative to plain water.  The biggest advantage may simply be palatability: if you enjoy coconut water and it encourages you to drink more fluid, it can be a useful hydration choice.

What to watch

• Coconut water isn’t automatically superior to water for ordinary hydration. It also isn’t necessarily the best choice for replacing the sodium lost during heavy sweating.

Best for: Everyday hydration, hot days and people who want a naturally flavored alternative to water.

6. Milk — An Underrated Hydration Choice

Milk doesn’t usually appear on lists of popular hydration beverages, but it contains a substantial amount of water along with carbohydrates, protein and electrolytes. That makes it particularly interesting after exercise, when hydration and nutrition may both be priorities.Rather than thinking of milk purely as a thirst-quenching drink, think of it as a beverage that can provide fluid plus nutrition.

Best for: Post-workout recovery and people looking for hydration combined with protein and nutrients.

7. Low-Sugar Flavored Water — Best for Picky Drinkers

Some people know they should drink more water but simply don’t enjoy plain water.  That’s where flavored water can help.  A low-sugar or unsweetened flavored water can make drinking throughout the day more appealing without turning every glass into a sugary beverage.

Good options include:

• Sparkling water
• Fruit-infused water
• Unsweetened flavored water
• Water with lemon or lime
• Low-calorie electrolyte water
• Crystal Light

Best for: Everyday hydration when plain water feels boring.

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