The No. 1 Drink for Better Hydration, According to Dietitians

Staying hydrated is one of the most important parts of overall health. The body relies on fluids for major functions—including digestion, waste removal, temperature regulation, and joint lubrication. However, with the popularity of sports drinks and trendy beverages, it can feel like you need a special concoction for optimal hydration.

The good news? Plain water is great, say dietitians. It might seem almost too simple, but as with many aspects of nutrition, simple is often best. Learn why water is the top drink for daily hydration, along with which scenarios might require another option.

Why Water Is Best for Hydration

"Compared to other beverages, water will always be the best way to stay hydrated on a day-to-day basis," says Maddie Pasquariello, MS, RDN. That's because water itself is essential to many bodily functions. Water also makes up about 60 percent of the body overall, and almost 80 percent of your muscles and brain, says Pasquariello.

Here are other reasons why water comes out on top:

Calorie Content

Water is naturally calorie-free, which helps it win over drinks like soda, fruit juices, lattes, and sweetened teas, says Pasquariello. This is noteworthy because sugary drinks can be dehydrating, according to Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian and adjunct instructor at Virginia Tech.

Sodium Content

Water is also free of sodium, says Ehsani. While sodium is necessary for fluid balance in the body, a high intake can lead to dehydration. Most people in the U.S. already consume too much sodium, so sodium-free drinks (like water) can be beneficial. 

Vitamin Absorption

"Most vitamins we consume are soluble in water," says Girlene Coughlin, RD, CDCES. But without adequate water intake, the body will compensate and remove water from other parts of the body (like the organs and tissues) and use it for various biochemical reactions, Coughlin says. "This is why it is so important to drink water throughout the day so that the body does not take it from other important functions."

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Chemical Balance

"Water plays a vital role in maintaining chemical balance in our bodies, including how acidic or basic our blood is," says Coughlin. 

Energy Production

"Water is also necessary for energy production, which happens in our mitochondria," Coughlin says.

Do You Need Electrolyte Drinks?

Electrolytes are minerals found in the fluids of the body. They're important for muscle contractions, nerve function, and maintaining acid-base balance, says Coughlin. "The main electrolytes are sodium, potassium, calcium, chloride, magnesium, and phosphate," Coughlin says.

It's common to find electrolyte-infused drinks in stores. They're also often marketed for hydration, so it can feel like they're necessary for staying hydrated.

This isn't always the case, though. "Remember that we get electrolytes and carbs through our food as well," says Pasquariello. And if you're already eating food with sodium (which most people are) and meeting your needs for potassium and magnesium, it's likely enough, says Pasquariello.

When to Use Electrolyte Drinks

For daily hydration, most people just need water, according to Ehsani. But there are some situations where electrolyte-rich drinks (and/or a higher water intake) can support hydration:

• Excessive sweating: If you're an athlete or highly active, your body will lose more fluids (via sweating) than the average person. The same goes if you spend time in hot, humid environments. In these situations, electrolyte drinks can help you retain more fluid than water alone, according to Ehsani. "But even for high-performers, once they're off the field and returning to normal practice [and] training regimens, plain water may still be plenty," says Pasquariello.
• Illness: If you have a fever, stomach bug, cold, flu, or food poisoning, you will likely need more fluids and electrolytes to help replenish those lost through coughing, sneezing, sweating from fever, vomiting, and/or diarrhea, says Ehsani.
• Pregnancy and breastfeeding: "Pregnant women need more fluid because blood volume increases and produces amniotic fluid. Breastfeeding women need more fluids to help produce breast milk," Ehsani says.
• Medical conditions: "Medical conditions like diabetes, UTIs, kidney stones, heart failure, liver disease, severe fevers, and gastrointestinal conditions like IBS may also require additional hydration," says Pasquariello.
• High altitudes: Being at higher altitudes warrants higher fluid needs, as the body loses more fluids through respiration at higher elevations, says Ehsani.
• Dehydration: Generally, for mild dehydration, an electrolyte-rich beverage can help you rehydrate more effectively than water alone, Ehsani says. Even then, you don't need to reach for sports drinks or electrolyte tablets, she notes. Beverages like dairy milk (including lactose-free dairy milk), 100 percent fruit juice (like orange juice and coconut water), and broth are natural sources of electrolytes, says Ehsani.

The Second-Best Drink for Hydration

Though water is generally the best choice for everyday hydration, unsweetened tea (particularly the herbal kind) is a close second, according to experts.

"Unsweetened herbal tea is another good pick for hydration, and [it] can be considered as part of your overall 'total' for hydration for the day," Pasquariello says. This is due to its high water content. Coughlin also calls out unsweetened tea, noting that it's a source of water and antioxidants. "Antioxidants are compounds that help strengthen our immune system, and they fight disease." Unsweetened tea is available in many flavors and can be enjoyed cold or hot, making it a versatile option for staying hydrated.

Worth noting, tea can be a mild diuretic when consumed at high doses (i.e., five or more cups per day), Pasquariello says. This is more likely if the tea has caffeine, which is the case with varieties like green tea or black tea. So, while tea can help contribute to your overall hydration, it's still important to drink plain water throughout the day.