“It’s so crucial that human bodies can go longer without food than without water.” This is not only a humbug on the front of some health manual—it’s a wake-up call from registered dietitian Brittany Brown, and it highlights water as the actual game-changer for health. But come on: guzzling glass after glass of boring old water gets old fast. Fortunately, the world of hydration is abundant with tasty, functional choices that are greater than a simple thirst quencher—they enable your body to function at its optimal level, recover from its exertion, and even taste slightly better in the process.
For health enthusiasts and fitness addicts alike, good hydration is more than a box to check off each day. It’s keeping muscles moving, brains humming, and energy high—without the mind-bending tedium of yet one more underwhelming water bottle refill. Ready to turn your hydration habit on its head? Here are the best, expert-backed, and downright tasty means of staying hydrated, along with some clever science on when and how to employ them for optimal benefit.
1. Herbal Teas: Antioxidant-Dense Sips for Throughout-the-Day Hydration
Herbal teas aren’t just calming—but champions of hydration as well. Alison Ellis, MSc, RD, suggests teas such as peppermint and ginger, which “not only provide hydration, but also added benefit in the form of their antioxidant content.” Even green or black decaf tea works, but herbal teas take the prize because they’re so varied in taste and benefits to health.
Why do herbal teas remain a hit among wellness professionals? They’re perpetually versatile and can be served hot or cold, so they are suitable for any time of the year. To get ready for warm weather, Ellis recommends making a large batch and chilling it in the refrigerator overnight. You then have a cool, delicious drink that is as beautiful to photograph on Instagram as it is to drink. And unlike fruit juices or sodas, herbal teas deliver flavor without the crash.
2. Coconut Water: The Electrolyte Power of Nature
Coconut water has emerged as a hydration superstar for those who take it out to the gym or onto the trails. “Coconut water is packed with electrolytes such as potassium and magnesium, so it’s a fun beverage to hydrate with,” Ellis says. It’s the ideal post-workout pick-me-up or sweltering-day drink due to its mineral-replenishment capabilities through sweat.
To add a little kick, Brittany Brown recommends a homemade hydrator: mix coconut water with orange juice and a pinch of sea salt. This mix yields potassium and sodium, two of the key electrolytes in muscle function and fluid balance. Just make sure to use the unsweetened ones to maintain low sugar levels. And when you’re about to sweat or venture outdoors on a large scale, coconut water can be ahead of this dehydration game—no artificial flavoring necessary.
3. Infused Water: Delicious Hydration Without the Sugar
Tap water can be a downer, but infused water is your hydration short cut. Ellis recommends adding fruit, herbs, or vegetables—like cucumber, berries, or mint—to make your water into an indulgence worthy of your spa day. Not only is this tastier to drink, but it’s also sneaking in a nutrient punch and keeping you reaching for more throughout the day.
A few favorite pairings? Strawberry-basil, blueberry-mint, and cucumber-lime are all winners. Simply place your preferred ingredients into a pitcher of water and chill. The result: a vibrant, refreshing drink that’s as healthy for your body as it tastes wonderful to your taste buds. And, infused water also steers clear of the added sugars found in many pre-prepared drinks, keeping your hydration process free and simple.
4. Electrolyte Drinks: When to Use Them—and When to Steer Clear
Electrolyte beverages sit on every convenience store shelf and gym bag, yet are not always needed. According to the University of New Hampshire Extension, electrolyte beverages are only necessary during exercise that will last longer than 75 minutes or following illness accompanied by prolonged sweating, vomiting, or diarrhea. During these situations, sodium and potassium must be replaced to prevent dehydration and maintain muscle function. Electrolyte beverages are more effective at hydrating in these instances than water.
But for the average person or non-athletic exerciser, water is typically sufficient. Too much electrolyte drink can really be detrimental, particularly in people with blood pressure or salt intolerance problems, since excess sodium elevates blood pressure. And keep in mind the surreptitious sugar—most packaged brands contain a lot of it. The bottom line: reserve electrolyte drinks for when you really need them, and use water or low-sugar varieties for routine hydration.”.
5. Milk and Plant-Based Milk Alternatives: Surprising Hydration All-Stars
Milk’s not just for building hard bones—it’s a surprisingly good hydrator, as it’s roughly 90 percent water. Ellis adds that milk “delivers protein and beneficial electrolytes such as potassium and calcium,” and is a good option for athletes or anyone who requires fluid alongside nutrients. Brown goes so far as to suggest low-sugar chocolate milk as a post-workout drink, with a mix of carbohydrates, protein, and electrolytes for repair.
For those who prefer dairy-free options, fortified plant-based milks can also fit the bill. Many are enriched with calcium, magnesium, phosphorus, and potassium, making them a solid alternative for hydration and nutrition. Whether you’re refueling after a workout or just looking for a creamy, satisfying drink, milk and its plant-based cousins deserve a spot in your hydration lineup.
6. Bone Broth: Warm, Nourishing, and Packed With Minerals
Bone broth isn’t only a foodie fad—it’s a functional drink that really provides hydrating benefits. Brown says bone broth is “full of sodium and other minerals—especially if you cook it with potassium-rich vegetables like carrots or potatoes.” These minerals retain water and replace lost electrolytes from illness or overheating.
Bone broth is particularly soothing when you are sick, warm and wet at the same time. You can enjoy it chicken, beef, turkey, or even veggie – bone broth is a rich, restorative drink more than mere hydration. And the great news is, it’s such an easy thing to make at home and can be enjoyed on its own or as a base for soups and stews.
7. Smoothies: Hydration Meets Nutrition
Smoothies are a hydration powerhouse, especially when packed with high-water fruits like berries or melon. Ellis explains that blending fruits with water, milk, or yogurt creates a nutrient-dense drink that delivers hydration, fiber, vitamins, and minerals in every sip. The endless flavor possibilities mean you’ll never get bored—think watermelon-strawberry-mint for a summer refresher, or banana-spinach-berry for a post-workout boost.
Smoothies are great for individuals looking to pair hydration with a snack or meal. They’re easy, can be made to accommodate any dietary requirement, and contain high amounts of water. For a little more hydration, omit the juice base and use water or coconut water instead. Your body—and your palate—will appreciate it.
8. Tomato Juice and Vegetable-Based Drinks: Electrolyte-Rich Salty Options
Tomato juice and vegetable-based beverages such as clamato are hydration superheroes in disguise, particularly for fans of a salty flavor. Brown says they are “loaded with sodium and potassium,” which are perfect for refilling electrolytes after a demanding workout or sun-scorched day. Add a squeeze of lemon juice or rim of celery salt for an added boost of flavor.
These drinks aren’t just for brunch—they can be enjoyed any time of day, and their natural saltiness helps your body retain fluids more effectively. If you’re looking for a low-sugar, nutrient-rich alternative to sweet sports drinks, tomato juice might just be your new go-to.
9. Personalized Hydration: Tailoring Your Intake for Optimal Performance
One-size-fits-all hydration tips are yesterday’s news; customized approaches are the new standard. Sports science dictates that paying attention to what your body is telling you, the level of activity, and the setting is key to peak performance and safeguarding. The National Institute for Occupational Safety and Health (NIOSH) has guidelines for drinking one cup of water every 15-20 minutes in warm weather or extreme physical activity, but individualized needs are extremely personal.
Listening for your body’s signals—thirst and the color of your pee—can place you in the dehydration lead. And if you’re pushing your body into intense training or working under extremely stressful conditions, try a more formal strategy, with electrolyte-containing fluids and constant checks. Being hydrated is more about drinking smart, rather than drinking more, so you can feel and perform at your best.
Hydration is so much more than simply ticking off eight glasses of water a day. With these delicious, functional beverages, you can power your body’s demand, have fun with it, and love every drop. From weightlifting in the gym to sunbathing on the beach to simply staying alert at the office, there’s a hydrating drink that suits your style—and your palate. Salud to a fresher, more vibrant approach to hydration!
