What is the best thing to drink to replenish fluids? A complete guide

September 28, 2025 •

4 min read

Did you know that by the time you feel thirsty, you are already mildly dehydrated? Understanding what is the best thing to drink to replenish fluids is crucial for maintaining your overall health, energy levels, and bodily functions.

Quick Summary

The best fluid depends on the situation: water is ideal for daily needs, while an electrolyte-rich solution or sports drink is best for intense exercise, illness, or severe dehydration. Hydrating foods and beverages like milk or broth also contribute to fluid balance.

Key Points

Water for Everyday Hydration: For normal daily activities, plain water is the best choice, as it is calorie-free and has no added sugars.
Electrolytes for Intense Activity: When exercising intensely for over an hour, or sweating heavily, drinks with carbohydrates and electrolytes (like sports drinks, coconut water, or milk) are more effective than water alone.
Oral Rehydration Solutions for Illness: For dehydration caused by vomiting or diarrhea, oral rehydration solutions (ORS) are specifically formulated to replace fluids and key electrolytes rapidly.
Foods Contribute to Fluid Intake: Don't overlook water-rich foods like fruits, vegetables, and soups, which can significantly contribute to your daily fluid and electrolyte needs.
Listen to Your Body: Pay attention to thirst and urine color; these are key indicators of your hydration status. Dark yellow urine signals a need for more fluids.
Consider Your Health Needs: Individuals with certain health conditions, like high blood pressure or kidney disease, should consult a healthcare provider about appropriate electrolyte intake.

Your go-to guide for optimal hydration

Your body depends on water for survival. Fluid is essential for regulating body temperature, transporting nutrients, lubricating joints, and flushing out waste. While plain water is often sufficient, different scenarios call for different strategies to effectively replenish fluids.

Everyday hydration: The power of plain water

For most people in most situations, water is the best choice for staying hydrated. It contains zero calories, sugar, or artificial additives, making it a pure source of fluid. Staying consistently hydrated throughout the day prevents mild dehydration, which can cause fatigue, headaches, and muscle cramps.

How much water?

A general recommendation is about 11.5 cups for women and 15.5 cups for men daily, though individual needs vary based on activity level, climate, and overall health. If you find plain water unappealing, try infusing it with fruits like lemon, lime, or cucumber. Sparkling water is another excellent alternative.

Replenishing fluids after intense exercise

When you engage in prolonged or high-intensity exercise, you lose more than just water—you also sweat out essential electrolytes, primarily sodium and potassium. For workouts lasting 60 minutes or longer, a specialized rehydration drink is often more effective than water alone.

Why sports drinks can be beneficial

Traditional sports drinks contain carbohydrates (sugar) and electrolytes, which help your body absorb fluid more quickly and replenish energy stores. However, many commercial sports drinks are high in added sugar, so it's important to choose wisely or opt for lower-sugar options. A good rule of thumb is to check the label for electrolyte content and minimal artificial additives.

A natural alternative: Coconut water

Coconut water is a natural source of electrolytes, particularly potassium, making it a popular choice for post-workout rehydration. While it contains natural sugars, it typically has fewer calories and additives than many sports drinks. However, it is lower in sodium, which is the main electrolyte lost in sweat, so it may need to be paired with a salty snack for maximum replenishment.

The surprising effectiveness of milk

Research shows that low-fat milk can be more hydrating than water and even some sports drinks after a workout. Milk contains a beneficial mix of carbohydrates, protein, and electrolytes like calcium and sodium, which aid in muscle recovery and fluid retention. Chocolate milk, with its ideal carb-to-protein ratio, is another excellent option for intense exercise recovery.

Rehydrating during illness: Oral rehydration solutions

If you are experiencing fluid loss due to vomiting or diarrhea, your body needs more than just water to recover. Oral rehydration solutions (ORS) are specifically formulated to replace fluids and electrolytes lost during illness. Brands like Pedialyte are designed to have a higher electrolyte content and a lower sugar concentration than most sports drinks, making them highly effective for quick recovery. You can also create a homemade solution with water, salt, and sugar.

Hydration from food

Approximately 20% of your daily fluid intake comes from food. Including water-rich foods in your diet is a simple and effective way to stay hydrated. Fruits and vegetables with a water content of 80% or higher are great choices.

Examples of hydrating foods:

Watermelon
Strawberries
Oranges
Cucumbers
Lettuce
Spinach
Broth-based soups

Comparison of rehydration drinks


Drink	Best For	Key Benefits	Considerations
Water	Everyday hydration, low-intensity exercise	Calorie-free, no added sugar, readily available	Insufficient electrolytes for heavy fluid loss
Sports Drinks	Intense, prolonged exercise (over 60 mins)	Replaces lost electrolytes and carbs	Often high in added sugar; check labels for artificial ingredients
Oral Rehydration Solution	Illness with vomiting/diarrhea, severe dehydration	High concentration of electrolytes for rapid absorption	Can be more expensive than other options
Milk	Post-intense workout recovery	Excellent carb-to-protein ratio, hydrating electrolytes	High in calcium/potassium, which may need to be monitored in kidney disease
Coconut Water	Natural post-workout option	Naturally low in sugar, high in potassium	Low in sodium, may not fully replace electrolytes from heavy sweat
Broth	Illness, rehydrating on a savory palate	High in sodium and fluids, soothing during illness	High sodium content can be a concern for those with high blood pressure

Understanding the signs of dehydration

Recognizing the symptoms of dehydration early can help you address it quickly. Mild to moderate signs include thirst, dry mouth, and dark yellow urine. More severe symptoms include confusion, rapid heartbeat, dizziness, and sunken eyes, which require immediate medical attention.

Conclusion: Tailoring your hydration strategy

The best thing to drink to replenish fluids depends heavily on the specific circumstances. For daily maintenance and low-impact activity, water is the champion. For intense exercise, an electrolyte-rich sports drink or milk can provide needed carbohydrates and minerals. For illness, oral rehydration solutions are the most effective. By understanding your body's needs and adjusting your fluid intake accordingly, you can maintain optimal hydration and overall health. For more detailed information on monitoring and managing your hydration, consult the official guidance from the Centers for Disease Control and Prevention: About Water and Healthier Drinks.

Frequently Asked Questions

For most everyday situations, yes, water is the best. It is calorie-free and effectively hydrates your body. However, after intense exercise or during illness, you may need a drink with electrolytes and carbohydrates for optimal fluid replenishment.

Choose a sports drink when you are exercising intensely for 60 minutes or more. During this time, you lose electrolytes through sweat that water alone can't replace. A sports drink helps replenish these minerals and provides energy.

An oral rehydration solution (ORS) is a drink with a precise balance of electrolytes and sugar, designed for rapid fluid absorption. It is needed when you are dehydrated from severe fluid loss, such as from vomiting or diarrhea, as it contains higher levels of electrolytes than regular sports drinks.

Yes, you can. About 20% of your daily fluid intake comes from food. Many fruits and vegetables like watermelon, oranges, and cucumbers, as well as soups and yogurt, have high water content and contribute to your hydration.

Coconut water is a natural alternative that is rich in potassium. It is a good option, especially for lighter workouts. However, since it is low in sodium, it may not be sufficient for replacing the electrolytes lost during very heavy sweating.

When you are dehydrated, it is best to avoid or limit alcohol and sugary sodas. These can be diuretic, causing you to lose more fluids, and high-sugar drinks can cause digestive distress when you are ill.

You should seek medical attention if you experience signs of severe dehydration, which include confusion, rapid heartbeat, fainting, very low or no urine output, or lethargy. Severe cases may require intravenous (IV) fluids.