Staying hydrated is crucial for maintaining optimal health and energy levels. While water is the most common way to stay hydrated, it’s not the only option. Many people find it challenging to drink enough plain water throughout the day, so exploring other beverages can help keep hydration levels up while adding variety and flavor to your daily routine.
Fortunately, there are several drinks that not only hydrate but also offer additional benefits, such as essential vitamins, minerals, and electrolytes.
From coconut water to cucumber juice, this article will introduce 15 hydrating alternatives to plain water, each packed with health-boosting properties and refreshing flavors.
1. Coconut Water
Coconut water is a natural and highly effective hydrating drink that has gained immense popularity over the past decade. Extracted from young, green coconuts, this liquid is rich in natural electrolytes like potassium, sodium, and magnesium, making it an excellent beverage for rehydration, especially after physical activity.
Unlike coconut milk, which is made from the flesh of mature coconuts, coconut water is clear and contains far fewer calories and fat.
Benefits
Coconut water’s high electrolyte content is one of its most prominent benefits. Electrolytes, such as potassium and sodium, help maintain fluid balance in the body and support various cellular functions.
After intense exercise or exposure to heat, our bodies lose essential minerals through sweat, and coconut water is a great way to replenish them naturally. It contains about 600 mg of potassium per serving, more than many sports drinks.
Additionally, coconut water is relatively low in calories compared to sugary sports drinks, making it a refreshing alternative that won’t add unnecessary sugars to your diet.
It is also naturally hydrating without the need for artificial sweeteners or flavors, which are commonly found in processed beverages. Coconut water can also help regulate blood pressure and improve digestion thanks to its nutrient profile.
Best For
Coconut water is an ideal post-workout drink due to its ability to quickly replenish electrolytes. It’s also excellent for daily hydration, particularly for those who prefer a mild sweetness without added sugars.
If you’re looking for a refreshing, natural drink that supports hydration and health, coconut water is a fantastic choice. It’s also great for rehydration during hot summer days or after a long day of physical activity.
2. Herbal Tea
Herbal teas are a diverse and hydrating alternative to plain water, offering a range of flavors and health benefits depending on the herbs and plants used.
Unlike regular tea, which contains caffeine that can act as a diuretic and potentially contribute to dehydration, herbal teas are typically caffeine-free, making them a fantastic option for all-day hydration.
Popular herbal teas include chamomile, peppermint, hibiscus, and rooibos, each of which has unique properties that benefit the body.
Benefits
Herbal teas are packed with antioxidants, vitamins, and minerals, making them not just hydrating but also nourishing for the body. For instance, hibiscus tea is rich in vitamin C and antioxidants that can help reduce oxidative stress and support the immune system. Chamomile tea is known for its calming effects, making it an excellent beverage for reducing stress, promoting relaxation, and aiding in sleep.
Herbal teas like peppermint can also aid in digestion, relieve bloating, and improve overall gut health. Rooibos tea, derived from the leaves of a South African plant, is caffeine-free and loaded with antioxidants, which can help fight inflammation and support heart health.
Herbal teas are also versatile. They can be enjoyed hot in the winter months or cold over ice during the summer. Their diverse range of flavors—from floral and sweet to earthy and savory—offers endless possibilities for those seeking hydration without plain water.
Best For
Herbal teas are perfect for individuals looking to stay hydrated with a soothing and flavorful option. They are particularly beneficial for anyone trying to cut back on caffeine or avoid sugary drinks.
Whether enjoyed as a hot cup to unwind at the end of the day or served chilled for a refreshing afternoon pick-me-up, herbal teas can be a daily hydration staple that supports overall wellness.
3. Aloe Vera Juice
Aloe vera juice is a hydrating and nutrient-rich beverage made from the gel of the aloe vera plant. Known for its soothing and healing properties, aloe vera has been used for centuries in various cultures for medicinal purposes.
Today, aloe vera juice is consumed for its ability to aid digestion, improve hydration, and provide essential nutrients such as vitamins C, E, and A.
Benefits
Aloe vera juice is composed primarily of water, making it an excellent drink for hydration. In addition to its high water content, aloe vera juice contains a wide range of nutrients, including enzymes, amino acids, and minerals like calcium, magnesium, and potassium. These nutrients help regulate the body’s hydration levels, support immune function, and aid in cell repair.
One of the key benefits of aloe vera juice is its ability to promote digestive health. Aloe vera contains natural enzymes that help break down food and improve nutrient absorption.
It also has anti-inflammatory properties that can soothe the digestive tract and relieve symptoms of indigestion, bloating, and heartburn. Aloe vera juice is sometimes used as a natural remedy for constipation due to its gentle laxative effects.
The antioxidants in aloe vera juice, such as vitamins C and E, aid in preventing free radical damage to cells. This can support skin health, boost the immune system, and reduce inflammation in the body. Many people also consume aloe vera juice to improve the appearance of their skin, as it may help hydrate and nourish from within.
Best For
Aloe vera juice is an excellent option for those looking to hydrate while supporting their digestive system and overall health. It’s particularly beneficial for individuals with sensitive stomachs or digestive issues, as well as those looking for a natural way to enhance their skin health.
Just make sure to choose pure aloe vera juice without added sugars or artificial ingredients for the best results.
4. Electrolyte-Enhanced Water
Electrolyte-enhanced water is a drink that contains added minerals such as sodium, potassium, and magnesium to help maintain the body’s fluid balance, especially after periods of intense physical activity or dehydration.
These minerals are essential for maintaining proper hydration, as they regulate water balance in the body’s cells and tissues.
Benefits
Electrolytes are crucial for many bodily functions, including maintaining nerve function, muscle contraction, and regulating the body’s pH balance. When you sweat, your body loses electrolytes, which can lead to dehydration if not replenished.
Electrolyte-enhanced water helps restore the electrolytes lost during exercise, hot weather, or illness, making it an essential drink for hydration and recovery.
One of the primary advantages of electrolyte-enhanced water is that it provides hydration without the added sugars and calories found in many sports drinks.
This makes it an excellent choice for anyone looking to stay hydrated without consuming excess sugar. The added minerals help your body absorb and retain water more effectively, preventing dehydration and supporting overall wellness.
In addition to rehydration after physical activity, electrolyte-enhanced water can be beneficial for people who are dehydrated due to illness, particularly those experiencing symptoms like vomiting or diarrhea, which can deplete the body’s electrolyte stores.
Best For
Electrolyte-enhanced water is ideal for athletes, people recovering from illness, or anyone who wants to ensure they are replenishing essential minerals while staying hydrated. It’s a great alternative to sugary sports drinks and can be consumed throughout the day to maintain optimal hydration.
5. Infused Water
Infused water is an easy, customizable way to stay hydrated by adding fresh fruits, vegetables, and herbs to water, infusing it with natural flavors and nutrients. This makes drinking water more enjoyable and flavorful without added sugars or artificial ingredients.
Benefits
One of the key benefits of infused water is its ability to encourage hydration by making water more appealing. Many people struggle to drink enough water because they find it bland or unexciting, but adding natural ingredients like lemon, cucumber, mint, or berries can significantly enhance the flavor without adding calories or sugar.
In addition to flavor, infused water can provide small amounts of vitamins and minerals from the fruits and vegetables used. For example, lemon-infused water provides vitamin C, which can help boost the immune system, while cucumber-infused water is hydrating and soothing for the skin.
Infused water also offers a natural detoxifying effect by promoting regular hydration, which helps flush out toxins from the body and supports the kidneys in their filtering process.
Additionally, many infused water recipes include ingredients with natural anti-inflammatory properties, such as ginger or turmeric, which can further support overall health.
Best For
Infused water is perfect for those who want to stay hydrated without turning to sugary or artificially flavored drinks. It’s especially useful for individuals who struggle to drink enough water throughout the day.
Whether you’re at home, work, or on the go, infused water is an easy way to add variety and enjoyment to your hydration routine.
6. Fruit Juice (100% Natural)
100% natural fruit juice, such as orange, apple, or grapefruit juice, is a hydrating beverage that provides vitamins, minerals, and antioxidants without the added sugars found in processed juices.
When consumed in moderation, fruit juice can be an excellent way to stay hydrated while getting a nutrient boost.
Benefits
One of the main benefits of natural fruit juice is its high vitamin content, particularly vitamin C, which is essential for immune health, skin repair, and the absorption of iron. For example, orange juice is a rich source of vitamin C and potassium, which help maintain hydration and electrolyte balance in the body.
Natural fruit juices also provide antioxidants, which help protect cells from oxidative stress and reduce inflammation. Pomegranate juice, for instance, is packed with antioxidants that may support heart health and reduce the risk of chronic diseases.
While fruit juice is hydrating and nutritious, it is also high in natural sugars, so it’s important to consume it in moderation. It’s best to opt for juices that are 100% fruit with no added sugars, preservatives, or artificial flavors to maximize the health benefits.
Best For
Natural fruit juice is a great option for individuals who want to boost their vitamin and antioxidant intake while staying hydrated. It’s ideal as a morning beverage, a post-workout refresher, or an occasional treat throughout the day.
However, it’s important to consume fruit juice in moderation due to its sugar content, especially for those monitoring their blood sugar levels.
7. Vegetable Juice
Vegetable juice is a nutrient-dense and hydrating drink that offers a wide range of vitamins, minerals, and antioxidants. It’s an excellent choice for those looking to hydrate while increasing their vegetable intake.
Common ingredients in vegetable juices include cucumber, celery, spinach, kale, and carrots, all of which are rich in water and essential nutrients.
Benefits
Vegetable juice is loaded with vitamins like vitamin A, C, and K, as well as minerals such as potassium and magnesium. These nutrients support everything from immune function to heart health and bone strength. Green vegetables like spinach and kale are particularly high in antioxidants, which help protect the body from oxidative stress and inflammation.
Cucumber and celery, both common in vegetable juices, are incredibly hydrating due to their high water content. Cucumber, for example, is made up of about 96% water, making it an excellent base for a refreshing, hydrating drink.
In addition to hydration, vegetable juices can help detoxify the body and support healthy digestion due to their fiber content, especially when pulp is included.
Vegetable juices are typically lower in sugar than fruit juices, making them a great option for those looking to manage their sugar intake while still enjoying a nutritious, hydrating drink.
Best For
Vegetable juice is perfect for individuals looking to hydrate while boosting their intake of essential vitamins and minerals. It’s an ideal choice for anyone looking to incorporate more vegetables into their diet, whether as a daily drink or as part of a healthy meal.
For the best results, choose fresh, cold-pressed vegetable juices or make your own at home to avoid added sugars or preservatives.
8. Milk (Low-Fat or Skim)
Milk, particularly low-fat or skim milk, is a highly hydrating beverage that also provides essential nutrients such as calcium, protein, and vitamin D.
While milk is often thought of as a food rather than a drink, its high water content (about 90%) makes it an excellent choice for hydration.
Benefits
Milk is packed with essential nutrients that support overall health. It’s an excellent source of calcium, which is critical for maintaining strong bones and teeth. Vitamin D, often added to milk, helps the body absorb calcium more efficiently.
In addition, milk is a complete protein, containing all nine essential amino acids, making it a great option for muscle repair and growth.
Low-fat or skim milk is particularly good for hydration because it provides these essential nutrients without the added fat and calories found in whole milk.
The electrolytes in milk, such as sodium and potassium, help maintain fluid balance in the body, making it an ideal drink for post-workout recovery.
Milk has also been shown to be more hydrating than many sports drinks due to its natural balance of carbohydrates, protein, and electrolytes. Its ability to promote muscle recovery while also rehydrating the body makes it a favorite among athletes.
Best For
Low-fat or skim milk is an excellent option for those looking to hydrate while getting a nutrient boost. It’s especially beneficial for post-exercise recovery, as it provides both hydration and muscle-repairing protein.
Additionally, it’s a great daily drink for individuals who need to increase their calcium intake or are looking for a nutritious alternative to sugary drinks.
9. Sports Drinks
Sports drinks are formulated to help replenish electrolytes and fluids lost during intense physical activity. They typically contain water, sugars, and electrolytes like sodium, potassium, and magnesium to restore the body’s balance and prevent dehydration.
Benefits
One of the primary benefits of sports drinks is their ability to replenish electrolytes, which are essential for maintaining proper hydration and muscle function.
During exercise, especially in hot weather or during endurance activities, the body loses electrolytes through sweat. Sports drinks help replace these lost electrolytes, preventing muscle cramps, fatigue, and dehydration.
Sports drinks also provide a quick source of energy through their carbohydrate content, which helps sustain performance during prolonged exercise. The body quickly absorbs the sugars in sports drinks, giving you an immediate energy boost.
While sports drinks are effective for rehydration and electrolyte replenishment during physical activity, it’s important to note that they can be high in sugar and calories. For this reason, they are best consumed during or after intense exercise rather than as a daily hydration option.
Best For
Sports drinks are ideal for athletes, individuals engaging in prolonged physical activity, or anyone needing to replenish electrolytes after intense exercise.
They are particularly useful during endurance sports like running, cycling, or hiking, as they provide both hydration and energy. However, they should be consumed in moderation outside of exercise due to their sugar content.
10. Coconut Milk
Coconut milk is a rich, creamy beverage made from the grated flesh of mature coconuts. While thicker than coconut water, coconut milk is still highly hydrating and provides a variety of nutrients, including healthy fats, vitamins, and minerals.
Benefits
Coconut milk is an excellent source of healthy fats, particularly medium-chain triglycerides (MCTs), which are known to provide a quick source of energy. Coconut milk is a hydrating and nutritious option because these fats are simple for the body to absorb and metabolize.
In addition to its fat content, coconut milk contains important electrolytes such as potassium, magnesium, and calcium, which help maintain fluid balance and support hydration.
Coconut milk is also a good source of lauric acid, a compound that has antimicrobial and anti-inflammatory properties.
For those who are lactose intolerant or vegan, coconut milk is a great dairy-free alternative to regular milk. It can be used in smoothies, soups, or as a base for curries, adding both hydration and flavor to meals.
Best For
Coconut milk is an ideal choice for those looking for a dairy-free, hydrating drink that also provides healthy fats and nutrients. It’s perfect for use in smoothies, as a cooking ingredient, or enjoyed on its own as a creamy, refreshing drink.
Just be mindful of its calorie content, as coconut milk can be higher in calories than other hydrating beverages.
11. Watermelon Juice
Watermelon juice is a refreshing and hydrating drink made from one of the most water-dense fruits available. Watermelon is composed of more than 90% water, making it an ideal beverage for hydration, particularly during hot summer months.
Benefits
Watermelon juice is not only hydrating but also packed with nutrients like vitamins A, B6, and C, as well as lycopene, an antioxidant that supports heart health and helps reduce inflammation.
Lycopene gives watermelon its vibrant red color and has been linked to reduced risks of certain cancers and cardiovascular diseases.
In addition to its antioxidant properties, watermelon juice is rich in potassium, which helps regulate fluid balance in the body and supports muscle function. The natural sugars in watermelon juice provide a quick energy boost, making it a great post-workout drink.
The high water content of watermelon juice, combined with its low calorie count, makes it a guilt-free hydrating option. It’s a refreshing alternative to sugary beverages and can be enjoyed on its own or mixed with other fruit juices for added flavor.
Best For
Watermelon juice is perfect for anyone looking for a naturally sweet and hydrating beverage, especially during the summer.
It’s ideal for post-exercise rehydration or as a refreshing drink on a hot day. With its high water content and nutrient profile, watermelon juice is both delicious and beneficial for your health.
12. Iced Green Tea
Iced green tea is a hydrating and refreshing beverage that offers a wealth of health benefits thanks to its high antioxidant content. Green tea is known for its catechins, a type of antioxidant that has been linked to numerous health benefits, including improved heart health, fat loss, and cancer prevention.
Benefits
Green tea is a rich source of antioxidants, particularly catechins, which aid in shielding cells from free radical damage. These antioxidants can also help reduce inflammation, lower cholesterol levels, and improve brain function.
Regular consumption of green tea has been linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes.
In addition to its health benefits, iced green tea is a hydrating beverage that contains less caffeine than coffee or black tea, making it a great option for those who want a mild energy boost without the jittery effects of caffeine. The mild caffeine content can also enhance mental alertness and focus.
Green tea has also been shown to boost metabolism and aid in fat burning, making it a popular choice for those looking to support weight loss or maintain a healthy weight.
Best For
Iced green tea is ideal for anyone looking for a hydrating drink with a mild caffeine boost and numerous health benefits. It’s a perfect choice for a refreshing afternoon beverage or a healthy alternative to sugary drinks.
Whether enjoyed plain or lightly sweetened with honey, iced green tea is a delicious and beneficial drink for staying hydrated.
13. Sparkling Water
Sparkling water, also known as carbonated water, is a hydrating and refreshing alternative to plain water that offers the same hydration benefits with the added appeal of bubbles.
Many people turn to sparkling water as a healthy alternative to soda, as it provides a similar mouthfeel without the added sugars and calories.
Benefits
One of the primary benefits of sparkling water is its ability to make hydration more enjoyable for those who find plain water unappealing. The carbonation adds a fun, fizzy element to the drink, making it easier for people to drink more water throughout the day.
Sparkling water is also available in a variety of natural flavors, allowing for added variety without the need for sweeteners or artificial ingredients.
Many brands offer flavors like lemon, lime, grapefruit, and berry, giving you endless options for staying hydrated.
In addition to hydration, some studies suggest that carbonated water may aid in digestion by improving swallowing and reducing the sensation of fullness after meals.
Best For
Sparkling water is perfect for individuals who want to stay hydrated but find plain water boring. It’s an excellent alternative to sugary sodas and can be enjoyed throughout the day as a refreshing and hydrating beverage.
For added flavor, you can mix sparkling water with fresh fruit juices or herbs to create your own custom infusions.
14. Smoothies
Smoothies are a delicious and hydrating way to consume fruits, vegetables, and other nutrient-rich ingredients while staying hydrated.
By blending hydrating bases like water, milk, or coconut water with fresh produce, smoothies provide a balanced mix of hydration, vitamins, minerals, and fiber.
Benefits
Smoothies are highly customizable, allowing you to include a variety of fruits and vegetables that are rich in water content, such as cucumbers, watermelon, and spinach. These ingredients help keep you hydrated while providing essential nutrients like vitamins C and K, antioxidants, and dietary fiber.
In addition to fruits and vegetables, smoothies often include hydrating bases like coconut water, almond milk, or Greek yogurt, which contribute to overall hydration while adding a creamy texture and additional nutrients like calcium and protein.
Smoothies are also a convenient way to consume a wide range of nutrients in one go, making them an ideal option for busy individuals looking to stay hydrated and nourished on the go.
Best For
Smoothies are perfect for those who want a hydrating and nutrient-dense meal or snack. They’re ideal for post-workout recovery, as they provide both hydration and essential nutrients to support muscle repair and energy replenishment.
Smoothies are also a great way to incorporate more fruits and vegetables into your diet, making them a versatile and delicious hydration option.
15. Cucumber Juice
Cucumber juice is a light and refreshing beverage made from one of the most hydrating vegetables available. With a water content of over 96%, cucumbers are an excellent choice for staying hydrated, and their juice offers a cooling, soothing drink that’s perfect for hot days or post-exercise recovery.
Benefits
Cucumber juice is incredibly hydrating due to its high water content, making it an ideal drink for replenishing fluids in the body. In addition to water, cucumber juice contains essential vitamins and minerals such as vitamin K, vitamin C, potassium, and magnesium, all of which contribute to overall health and wellness.
The antioxidants in cucumber juice, including beta-carotene and flavonoids, help reduce inflammation and protect the body from oxidative stress. Cucumber juice is also known for its cooling properties, which can help soothe the skin and reduce swelling or puffiness.
Cucumber juice is low in calories and sugar, making it a guilt-free option for staying hydrated. It can be enjoyed on its own or mixed with other fruit juices or herbs for added flavor and nutrients.
Best For
Cucumber juice is perfect for individuals looking for a hydrating, low-calorie beverage that also provides essential nutrients.
It’s ideal for hot summer days, post-exercise recovery, or as part of a detox routine. With its light, refreshing flavor, cucumber juice is a delicious and healthy way to stay hydrated.
Final thoughts
Hydration is an essential part of staying healthy, and it doesn’t have to rely solely on plain water. With so many alternatives available, such as coconut water, herbal teas, smoothies, and infused waters, you can diversify your daily hydration routine while reaping the benefits of additional nutrients and flavors.
Whether you need post-workout recovery, a refreshing summer drink, or simply a break from water, these 15 beverages offer a range of options to keep you hydrated.
By incorporating these drinks into your diet, you can ensure proper hydration while enjoying variety, taste, and health benefits tailored to your lifestyle.
