From sipping it hot for our gut health to ”stacking” a ton of nutrients in it, we’re always talking about how to get the most out of drinking water. It is, after all, the gold standard when it comes to our hydration needs. But what if there was one—or several—drink that was actually more hydrating? Is that even possible?
No, this isn’t some viral trend floating around all our socials that we’re about to disprove. Turns out, a few drinks are sneakily more hydrating than plain water—and they’ve got the studies and experts to back them up. There are just a few things to consider. So if you’re looking to add variety into your drink rotation, consider the following:
How Much Hydration You Need
Hydration is essential to our health. “The human body is made mostly of water, making it essential for nearly every bodily function,” says Kara Kash, RD, a registered dietitian and head of nutrition at Factor. There are many benefits to staying hydrated, such as being able to sustain energy, regulate body temperature, keep joints moving, and allowing the body to flush out toxins and waste.
According to the Mayo Clinic, adults need 11.5 cups to 15.5 cups of fluids a day. But Kash says your exact fluid needs depend on many factors, like your age, health, activity level, and the climate of where you live. If you’re trying to gauge your hydration status, she says to monitor your urine color and pay attention to those early signs of dehydration, such as fatigue and headaches. When left unchecked, she says it can lead to more serious symptoms, like decreased kidney function, chronic constipation, dry skin, and extreme fatigue.
The Drinks That Are More Hydrating Than Water
Surprisingly, there are a few drinks more hydrating than water. “Drinking water all day long is not the best way to stay properly hydrated,” says board-certified sports dietitian Roxana Ehsani, MS, RD. “A mix of beverages and water-rich foods that supply fluid and natural electrolytes will help hydrate you the best.”
So the drinks that have been proven to be more hydrating than water include:
Milk
Yes, milk is actually more hydrating than water. Ehsani points to several studies that show milk is more effective than water or sports drinks for hydration for its natural electrolytes, carbohydrates, and protein. “The electrolytes, carbohydrates, and protein in dairy milk will help your body hold onto fluid more than water,” she says. “And slows down the rate of absorption, thus helping hydrate the body.”
She adds that having a warm mug of dairy milk before bed can not only help hydrate you after dinner but also help you settle into sleep, which is always a nice added bonus.
Chocolate Milk
Should we be drinking chocolate milk post-Pilates? Maybe. Ehsani also points to research that shows chocolate milk can help hydrate the body and even be an ideal option for post-workout where you’ll need fluid and nutrient recovery. “Unlike water alone, chocolate milk naturally provides electrolytes, carbohydrates and high-quality protein to support fluid balance and replenish nutrients lost through sweat,” she says. “Its ideal three-to-one carbohydrate-to-protein ration also helps restore muscle glycogen, and repair and rebuild muscles, helping you recover faster.”
100% Orange Juice
Ehsani explains that 100% orange juice contains 90% water and natural electrolytes like potassium. “An 8 oz. serving provides 10% of your daily potassium (an electrolyte that maintains fluid balance plus contains no added sugar) needs,” she says. Orange juice also contains other nutrients that play a huge role in fluid balance and hydration, such as magnesium, and in fortified varieties, calcium and vitamin D.
