The best drinks for hydration all have one thing in common: they pair fluid with electrolytes — the minerals like sodium, potassium, and magnesium that help your body actually absorb and hold onto water. Plain water is a fine baseline, but when you're sweating, traveling, fasting, or recovering from a workout, a drink with electrolytes rehydrates you faster and keeps you feeling better longer.
Below, we ranked seven of the most hydrating drinks by what's actually in them — electrolytes, sugar, and calories — plus what each one is best for.
What makes a drink hydrating?
Three things matter most:
- Electrolytes. Sodium and potassium drive fluid absorption; magnesium and calcium support muscle and nerve function. A hydrating drink should deliver meaningful amounts of at least the first two.
- Low sugar. A little glucose can help absorption, but the 30+ grams in a typical sports drink adds empty calories most people don't need.
- You'll actually drink it. Taste and convenience count — the most hydrating drink is the one you finish.
How we ranked them
We compared each drink on electrolyte content (sodium, potassium, magnesium), added sugar and calories, ingredient quality, and convenience. Here's how they stack up.
1. Electrolyte drink mixes — our pick: Yerba Magic Hydration + Energy
A quality electrolyte drink mix is the most complete option on this list: full-spectrum electrolytes, minimal sugar, and a stick pack you can toss in a bag. We created our own blend after seeing that no options existed with the natural components you will find later in the list (coconut water, watermelon, and pink salt). Our new blend Yerba Magic Hydration + Energy delivers electrolytes from coconut water concentrate and Irish sea moss — 100mg sodium, 400mg potassium, and 100mg magnesium, plus calcium, zinc, and trace minerals — with zero added sugar and just 15 calories per stick.
It also adds what most hydration mixes leave out: 100mg of natural caffeine from yerba mate, 1,000mg of taurine, and a 750mg essential amino acid blend, so one stick covers hydration, energy, and recovery. (Prefer caffeine-free? The next two picks are for you.)
See the Yerba Magic hydration blend →
2. Coconut water
Nature's original electrolyte drink. Coconut water is rich in potassium (roughly 400-600mg per cup) with modest natural sugars and about 45-60 calories. It's a great everyday rehydrator, though it's low in sodium — the electrolyte you lose most in sweat — so it works best for light activity rather than heavy sweat sessions.
3. Water with pink salt and citrus (DIY)
The budget option: a pinch of pink Himalayan salt and a squeeze of lemon or lime in a glass of water gives you sodium, trace minerals, and a little flavor for pennies. You won't get much potassium or magnesium, but it beats plain water after a sweaty workout or a long flight.
4. Milk
Surprising but true: studies on the "beverage hydration index" consistently rank milk among the most hydrating drinks — its natural electrolytes, protein, and carbohydrates slow fluid loss. The trade-off is calories and the fact that nobody wants to chug milk at the gym. Best as part of a meal.
5. Oral rehydration solutions (ORS)
Solutions like Pedialyte are formulated to a medical standard — high sodium and glucose in a precise ratio for rapid rehydration. They're the right call when you're genuinely dehydrated from illness, heat, or a long night out, but they're overkill (and not tasty) for daily use.
6. Watermelon and fruit-infused water
Watermelon is over 90% water with natural potassium and a touch of magnesium. Blended into juice or infused in water, it's a refreshing light hydrator — just modest on electrolytes compared to the picks above.
7. Traditional sports drinks
Gatorade and its cousins do deliver sodium and potassium — but a standard 20oz bottle carries roughly 34g of sugar and 140+ calories. Fine for endurance athletes mid-race; a sugar bomb for everyone else. A zero-sugar electrolyte mix gives you the minerals without the rest.
What to skip
Soda, sweetened energy drinks, and alcohol all work against hydration — sugar slows fluid absorption at high doses, and alcohol is actively dehydrating.
The best drinks for hydration, compared
| Drink | Key electrolytes | Added sugar | Calories | Best for |
|---|---|---|---|---|
| Yerba Magic Hydration + Energy | Sodium, potassium, magnesium, calcium, zinc | 0g | 15 | Daily hydration + energy |
| Coconut water | Potassium | 0g (natural sugars) | 45-60 | Everyday, caffeine-free |
| DIY salt + citrus water | Sodium | 0g | ~0 | Budget, post-workout |
| Milk | Sodium, potassium, calcium | 0g (natural sugars) | 100-150 | With meals |
| ORS (Pedialyte-style) | High sodium, potassium | ~9g | 35-60 | Illness, severe dehydration |
| Watermelon water | Potassium | 0g (natural sugars) | ~45 | Light refreshment |
| Sports drinks | Sodium, potassium | ~34g | 140+ | Long endurance events |
What's the best drink for dehydration?
If you're already dehydrated — from illness, intense heat, or heavy exercise — an oral rehydration solution rehydrates fastest thanks to its sodium-glucose ratio. For preventing dehydration day to day, a zero-sugar electrolyte mix in your water bottle is the more practical (and better-tasting) habit.
FAQ
What drink hydrates better than water?
Any drink that pairs water with electrolytes — an electrolyte mix, coconut water, milk, or an ORS — hydrates more effectively than plain water because sodium and potassium help your body absorb and retain the fluid.
Is coconut water enough after a workout?
For light workouts, yes. After heavy sweating, coconut water's low sodium is a gap — look for a mix that includes sodium and magnesium too.
How many electrolyte drinks can I have per day?
Most healthy adults can comfortably enjoy one or two servings of a low-sugar electrolyte drink daily; spread them around workouts, mornings, or travel. If you have a condition affecting sodium or potassium balance, check with your doctor.
Ready to upgrade your water? Try Yerba Magic Hydration + Energy — coconut water, sea moss, and pink salt electrolytes in one zero-sugar stick pack.