Water makes up roughly 60% of your body weight, and nearly every organ and system relies on it to work properly. Staying well hydrated keeps your energy up, your mind sharp and your body running smoothly. But water is not your only option, and some popular drinks do far more harm than good. Here is a simple guide to the best and worst drinks for hydration, so you can sip smarter every day.
The short answer: Water is the everyday gold standard, but milk, coconut water, herbal or decaffeinated teas, and oral rehydration solutions can hydrate you just as well, or even longer, because they add electrolytes your body holds on to. Go easy on sugary fizzy drinks, alcohol, strong coffee and energy drinks, which can leave you more dehydrated.
Why staying hydrated matters
Drinking enough fluid throughout the day is one of the simplest things you can do for your health. When you stay hydrated, you support:
- Sharper thinking: even mild dehydration can affect your mood, memory, concentration and reaction time.
- Temperature control: fluids help you sweat and cool down, lowering your risk of heat exhaustion.
- Healthy digestion: your gut needs water to keep things moving and to avoid bloating and constipation.
- Steady energy: dehydration slows your circulation and can leave you feeling tired and sluggish.
- Joint comfort: the cartilage in your joints is about 80% water, so hydration helps keep them cushioned.
- Kidney health: enough water helps flush waste and lowers your risk of kidney stones and urinary tract infections.
- Heart and weight: well-hydrated blood is easier for your heart to pump, and water can help curb unnecessary snacking.
How much should you drink?
A common rule of thumb is about eight glasses, or roughly two litres, of water a day. General guidelines suggest a little more, around 11 cups of total fluid daily for women and 16 for men, including the water you get from food. There is no one-size-fits-all number, though: your needs rise with exercise, illness, pregnancy and, here in South Africa especially, hot weather. A good everyday check is the colour of your urine, pale straw is a sign you are well hydrated.
The best drinks for hydration
The most hydrating drinks either replace fluid effectively or add electrolytes that help your body hold on to it, without piling on sugar.
| Drink | Why it works |
|---|---|
| Water | The simplest, cheapest first choice for everyday thirst. Aim for steady sips through the day. |
| Skim & low-fat milk | Surprisingly effective. Its natural sodium, protein and carbohydrates slow fluid absorption, so your body retains water longer than with plain water, plus you get calcium and vitamin D. |
| Oral rehydration solutions | Available from any pharmacy, these are designed to replace fluid and electrolytes precisely, ideal when you have been ill with vomiting or diarrhoea, or sweating heavily. |
| Coconut water | About 95% water, rich in potassium and naturally low in sugar, a great natural option for everyday top-ups and mild recovery. |
| Herbal & decaf teas | Caffeine-free infusions hydrate just like water, with the bonus of antioxidants. Best enjoyed without lots of added sugar. |
| Fruit-infused water | A flavourful way to drink more water, try lemon, watermelon, mint or lemongrass, with none of the sugar of soft drinks. |
| 100% fruit juice | High in water, but read the label. Choose 100% juice over sugary blends, and enjoy it in moderation. |
| Sports drinks | Useful after intense, sweaty exercise to replace electrolytes, but check the label and skip the high-sugar, high-caffeine versions. |
The drinks to limit
Some popular drinks act as diuretics or are so high in sugar that they can leave you more dehydrated than before. Enjoy these in moderation, if at all:
| Drink | Why to go easy |
|---|---|
| Fizzy drinks & sodas | High in sugar and often caffeine, and tough on your oral health. |
| Alcohol | Draws water out of your tissues, the higher the alcohol content, the more dehydrating. Alternate with water. |
| Strong coffee | Fine in moderation, but a lot of caffeine can be dehydrating. Decaf and a couple of cups a day is a safer bet. |
| Energy drinks | Packed with caffeine and sugar, not a hydration drink. Reach for an electrolyte option instead. |
| Thick smoothies | Great as a snack or post-workout refuel, but for pure rehydration, water is the better choice. |
The best times to hydrate
Consistency is everything, sip throughout the day rather than gulping it all at once. A few moments are especially worth a top-up:
- First thing in the morning, to rehydrate after a night’s sleep and set the tone for the day.
- Before meals, which can help you feel satisfied and eat a little less.
- Before and after exercise, to replace lost fluid and support recovery.
When dehydration needs a doctor
Most thirst is easily fixed with a drink, but severe dehydration can be serious, especially for babies, young children, older adults and anyone who is unwell. Seek medical help if you or someone in your care has:
- Dizziness, light-headedness or a rapid heartbeat
- Very dark urine, or passing very little
- Confusion, unusual drowsiness or sunken eyes
- An inability to keep fluids down due to ongoing vomiting or diarrhoea
If you have a condition that affects how much you should drink, such as kidney or heart problems, follow your doctor’s advice on fluids. And if you are ever unsure, you can speak to a doctor online through Hello Doctor for quick, professional guidance.
Frequently asked questions
What is the best drink for dehydration?
For everyday thirst, water is hard to beat. To recover from heavy sweating or illness, drinks with electrolytes, like an oral rehydration solution, milk or coconut water, help your body hold on to fluid for longer. If you cannot keep fluids down, see a doctor.
Does milk hydrate you better than water?
In some cases, yes. Milk contains sodium, protein and carbohydrates that slow how quickly the fluid leaves your body, so you stay hydrated for longer than with plain water. Skim or low-fat milk is a great option, though water is still the simplest everyday choice.
Is coffee or tea dehydrating?
In moderate amounts they still count towards your fluids. It is large amounts of caffeine, from strong coffee or energy drinks, that can have a dehydrating effect. Decaffeinated and herbal teas hydrate just as well as water.
How much water should I drink a day?
Around eight glasses (roughly two litres) is a useful guide, but your needs change with activity, heat, illness and pregnancy. A simple check is your urine, pale straw means you are well hydrated, while dark urine is a sign to drink more.
Which drinks should I avoid for hydration?
Go easy on sugary fizzy drinks, energy drinks, a lot of alcohol and very strong coffee. They can act as diuretics or are so high in sugar that they leave you more dehydrated, not less.
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This article is for general information only and is not a substitute for professional medical advice, diagnosis or treatment. Always speak to a qualified healthcare professional about your individual needs, especially if you have a health condition that affects your fluid intake. If you think you may have a medical emergency, seek urgent care immediately.
