Learn about the best hydrating drinks to keep you refreshed and energized! Learn which beverages boost hydration and which ones to avoid for optimal health.

Introduction

In the past I had underestimated the importance of Hydration greatly! Being an athlete means that you have get the most out of every aspect in order to be the best. Hydration is one of them. Me now having optimised and improved on this has shown me the benefits and advantages of proper Hydration and now I will never go back.

Hydration is key to overall health, yet many people unknowingly consume drinks that dehydrate them! I see people everyday drinking sugary soft drinks thinking their hydrating yet in fact doing the opposite. So, I made this guide including the most common beverages to teach you what in fact hydrates and what doesn’t!

While water is the gold standard, there are plenty of other beverages that can boost hydration and even provide extra nutrients. In this guide, we’ll explore the best hydrating drinks, explain why they work, and highlight the ones you should avoid. Let’s dive in! If you want to learn more about The Importance of Hydration in your Diet, check it out!

The Best Hydrating Drinks

1. Water – The Ultimate Hydration Hero

Water isn’t just a beverage; it’s the foundation of human survival. Our bodies are approximately 60% water, making it the most critical nutrient for maintaining optimal physiological function. Plain water stands unrivalled in its ability to hydrate because it’s pure, calorie-free, and exactly what our bodies need.

Daily water requirements vary based on individual factors like age, weight, activity level, and climate. A general guideline is to consume between 2-3 litres per day, but this can fluctuate. Check out The Importance of Hydration in Your Diet to know how much you should be drinking! Professional athletes or individuals in hot environments might need significantly more. The colour of your urine is an excellent hydration indicator. Pale yellow suggests good hydration, while dark yellow signals a need to increase fluid intake.

Dehydration can manifest through subtle and serious symptoms:

• Mild signs include slight headaches, reduced concentration, and dry mouth
• Severe symptoms may include dizziness, rapid heartbeat, and cognitive impairment
• Chronic mild dehydration can impact metabolism, energy levels, and overall health

2. Coconut Water – Nature’s Electrolyte Drink

Nature has provided an incredible hydration solution in coconut water. This natural beverage is more than just a trendy drink! It’s a nutritional powerhouse packed with essential electrolytes like potassium, magnesium, and sodium. I personally love Coconut Water and highly recommend trying it after a training session for example. I recently went on vacation to Hawaii with my family and we tried it straight out of the coconut from a local fruit stand. We all thought it was extremely tasty, and it did the trick after a long sunny day at the beach!

Unlike some commercial sports drinks loaded with artificial ingredients, coconut water offers a natural alternative with remarkable benefits:

• Lower sugar content compared to most commercial electrolyte drinks
• Rich in potassium, which supports heart and muscle function
• Contains antioxidants that help reduce inflammation

The best times to consume coconut water include:

• Post-workout recovery
• During mild heat exposure
• As a morning hydration boost
• When experiencing mild dehydration

3. Herbal Teas – Hydration with a Flavour Boost

Herbal teas represent a delightful way to increase fluid intake while enjoying additional health benefits. Caffeine-free options like chamomile, peppermint, and rooibos provide hydration without potential diuretic effects. As someone from Britain I know how significant drinking tea is in our culture. It’s a great drink at anytime of the day and is very enjoyable. I recommend trying to make this a habit as it has these hydrating benefits. I personally recommend rooibos. It’s a south African tea and its very delicious.

Beyond hydration, herbal teas offer unique wellness advantages:

• Chamomile supports relaxation and digestive health
• Peppermint aids digestion and provides a refreshing flavour
• Hibiscus tea contains antioxidants that support cardiovascular health

If you’re not a fan of tea in the summer, you can try cold-brewed herbal teas instead. It creates a perfect summer alternative. Simply steep herbs in cold water overnight for a refreshing, nutrient-rich drink that keeps you cool and hydrated.

4. Milk – A Surprising Hydration Powerhouse

Milk might surprise you as an excellent hydration source. It contains a balanced mix of water, electrolytes, proteins, and essential nutrients that support both hydration and overall nutrition. My recommendation is to not drink large quantities of milk but it’s good to know its hydration benefits for emergencies. For athletes specifically chocolate milk is an amazing post workout drink. It gives you all the nutrients you need after a tough workout!

Different milk types offer varied benefits:

• Skim milk provides hydration with minimal fat
• Whole milk offers more sustained energy
• Chocolate milk for extra carbohydrates post training

5. Electrolyte Drinks – When You Need Extra Hydration

Electrolyte beverages become crucial during intense physical activity, illness, or extreme environmental conditions. They help replace minerals lost through sweat and provide rapid hydration. This is my personal go to hydration method when water isn’t cutting it. I just put an electrolyte tablet in my water bottle, drink it just before during and after my session and I notice a big difference!

Natural electrolyte drink options include:

• Homemade solutions with salt, sugar, and water (A small amount of salt is plenty!)
• Coconut water
• Fresh fruit and vegetable juices
• Bone broth

6. Water-Rich Foods – Hydration from What You Eat

Hydration isn’t limited to beverages. Many foods contain significant water content and contribute to daily fluid intake. The majority of your fluid intake should still be from water but if you need that little bit extra you can try these!

Top hydrating foods:

• Watermelon (92% water)
• Cucumber (95% water)
• Strawberries (91% water)
• Lettuce (96% water)

Smoothies and soups offer additional hydration strategies, combining nutrition with fluid intake. When drinking smoothies, they should contain only fruit, vegetables and fluid of some sort. Avoid additional ingredients such as sugars and preservatives that you will find in some premade smoothies, these have a significant number of calories in them.

Drinks That Dehydrate You and What to Avoid!

7. Sugary Soft Drinks – The Dehydration Trap

Soft drinks might seem refreshing, but they’re actually working against your body’s hydration efforts. The high sugar content creates a physiological response that can ultimately leave you more dehydrated than before you started drinking.

When you consume a sugary beverage, your body must work overtime to process the excessive sugar. This requires water from your cellular systems to break down these simple carbohydrates. The result? Your body expends more water breaking down the drink than the beverage provides.

Hidden dangers in soft drinks include:

• Excessive sugar content (often 30-40 grams per serving)
• High sodium levels that disrupt fluid balance
• Artificial additives that complicate metabolic processes

From a hydration standpoint diet sodas aren’t a healthier alternative. Both sugar and artificial sweeteners can trigger similar metabolic responses that interfere with proper hydration. But from a health perspective artificial sweeteners are still a better alternative than the sugary versions of them! If you cant get rid of sugary items in your diet check out The Ultimate Guide to Healthy Eating.

8. Coffee and Caffeinated Drinks – Friend or Foe?

Caffeine’s relationship with hydration is more nuanced than the old myth that it completely dehydrates you. While caffeine does have a mild diuretic effect, moderate consumption doesn’t significantly impact overall hydration status. So don’t be worried when drinking coffee throughout the day!

The key is understanding how caffeine interacts with your body:

• Moderate caffeine intake (1-2 cups daily) has minimal dehydrating effects
• The water in coffee contributes to your daily fluid intake
• Individual tolerance varies based on caffeine metabolism

To enjoy coffee without compromising hydration:

• Drink a glass of water alongside your coffee
• Limit consumption to 3-4 cups daily
• Avoid energy drinks with extreme caffeine concentrations

Energy drinks pose a more significant threat. They combine high caffeine levels with sugar and artificial ingredients that can seriously disrupt your body’s fluid balance. Stay away from them!!

9. Alcohol – The Fast-Track to Dehydration

Alcohol is perhaps the most efficient dehydration agent in your diet. It directly interferes with the body’s ability to regulate fluid balance through multiple mechanisms.

When you consume alcohol, several dehydration processes occur:

• Alcohol suppresses the antidiuretic hormone (ADH), which normally helps your body retain water
• It increases urine production, leading to rapid fluid loss
• The body expends significant energy processing alcohol, further depleting hydration

Not all alcoholic drinks are created equal:

• Spirits with high alcohol content dehydrate more quickly
• Beer contains some water and may have a slightly less severe impact
• Cocktails with sugary mixers combine dehydration effects and are the most dehydrating.

Hydration strategies when drinking alcohol:

• Drink one glass of water between alcoholic beverages
• Choose lower-alcohol options
• Consume electrolyte-rich foods before and afterdrinking

10. Sports Drinks – Not Always the Best Choice

Despite marketing claims, commercial sports drinks aren’t always the hydration miracle they’re portrayed to be. While designed to replace electrolytes, many are loaded with unnecessary sugars and artificial ingredients. So, beware of which ones to drink! For athletes these are still a good option!

When are sports drinks actually necessary?

• Intense exercise lasting over 60-90 minutes
• Extreme environmental conditions
• Significant electrolyte loss through prolonged sweating

Healthier alternatives include:

• Coconut water
• Homemade electrolyte solutions
• Natural fruit juices
• Water with a pinch of salt

Conclusion

The key take aways from this are to always have a filled bottle of water on you! Have it in close reach for example on your desk where you can always see it and drink consistently throughout the day! This has been the only way I personally have been able to make big steps forward on my hydration goals, so try this method!

For additional hydration try coconut water or add an electrolyte tablet to your water! This will be highly beneficial to you. Remember it’s about understanding how different beverages interact with your body’s system. Water remains the gold standard, but a variety of natural drinks can support and maximise your hydration.

The most important strategy is awareness. Pay attention to how different beverages make you feel. Your body provides constant feedback about its hydration status through energy levels, mental clarity, and physical comfort.