Staying hydrated is one of the healthiest (and most important) things you can do for your body. Luckily, plain water is the best beverage for staying hydrated, so you don’t need anything fancy to get the job done. But if you’re experiencing mild dehydration or simply want a boost, you might wonder about ways to support your hydration efforts.
As registered dietitian Samantha Peterson, MS, RD, explains, hydration is more than just drinking enough water: “It’s about giving the body the right mix of electrolytes and nutrients so it can actually use the fluid,” she says. This includes minerals like magnesium, potassium, and sodium (i.e., key electrolytes), as well as carbs and protein.
Now, that doesn’t mean you need to add these other nutrients to your drinks. Not only is water the gold standard for day-to-day hydration, but if you’re eating a balanced diet, getting enough macronutrients, and drinking enough water overall—you’ll rarely, if ever, need a beverage supplement, says registered dietitian nutritionist Maddie Pasquariello, MS, RDN. The exception, as mentioned, is mild dehydration. This can happen if you’ve been exercising vigorously, sweating in the sun, or experiencing vomiting or diarrhea. In this case, consider adding the following beverages to your hydration routine, as recommended by dietitians.
Samantha Peterson, MS, RD, registered dietitian and the founder of Simply Wellness
Maddie Pasquariello, MS, RDN, registered dietitian nutritionist and founder of Nutrition With Maddie
Homemade Electrolyte Drinks
Instead of the sugary store-bought sports drinks, consider a homemade version. Simply mix one to two cups of water, a squeeze of lemon or lime juice, a pinch of sea salt, and ½ to 1 teaspoon of honey, Peterson says. Here’s why it works: “Electrolytes, particularly sodium, enhance fluid absorption in the gut,” Peterson says. Plus, when you combine electrolytes with a small amount of carbohydrates (like honey, for example), you may support earlier uptake and retention for better hydration, as seen in a 2021 study.
Smoothies
Smoothies made with water, ice, fruit, and/or milk can offer hydration benefits, and it’s all thanks to the water content of each ingredient, Pasquariello says. “They can also help contribute electrolytes like potassium, calcium, and magnesium,” she notes. As a bonus, smoothies provide carbs, which can help you rehydrate a bit quicker during mild dehydration.
Coconut Water
For a tropical-flavored boost, try sipping on coconut water. “Coconut water naturally contains electrolytes, especially potassium, which helps draw water into your cells and maintain fluid balance,” Peterson says. To keep it healthy, choose unsweetened coconut water without added sugars, she suggests. Additionally, “if you’ve been sweating or outside in the heat, adding a small pinch of sea salt increases sodium and supports the sodium-potassium balance your cells need for optimal hydration,” Peterson says. Drink coconut water alone, use it to make an electrolyte drink, or blend it into a smoothie.
Milk
Both dairy and non-dairy milk will contribute to your overall hydration, Pasquariello says. Milk and fortified non-dairy milk also contain calcium, as well as magnesium, sodium, and potassium, which are important electrolytes for staying hydrated. Plus, the protein in some milks (such as dairy, soy, and fortified non-dairy milks) can support slower, steadier hydration, according to Peterson.
Herbal Teas
Additionally, Peterson notes that herbal teas offer the same hydrating benefits as water while adding antioxidants and small amounts of natural minerals. “These nutrients support healthy cell function, and when your cells are functioning well, they’re better able to maintain proper fluid balance,” she says. To get the most out of herbal teas, choose caffeine-free teas, as caffeine has a mild diuretic effect in some people, Peterson adds. Tasty examples include peppermint tea, rooibos tea, and ginger tea.
