The best drink for dehydration in 2025, tested and reviewed

Is your body’s “low-battery” warning light flashing? Have you been feeling like a wilting plant under the scorching sun? You might be experiencing dehydration. When your body doesn’t have enough water, it struggles to function properly, leading to a cascade of uncomfortable symptoms like thirst, parched mouth, dizziness, headache and more. Fortunately, the best drink for dehydration can alleviate these symptoms by replenishing lost fluids and electrolytes.

I used to believe that hydration drinks were only for athletes — back when I was tackling rigorous adventures like hiking to the bottom of the Grand Canyon and back during the summer heat. Those days demanded serious hydration strategies to keep me going. Now, in middle age, I’ve realized that staying hydrated isn’t just about powering through physical activities — it’s a cornerstone for optimal health.

Dr. Carl Paige, chief medical officer and co-founder of the Louisville, Ky.-based Medical Transformation Center, recommends rehydration drinks for an overall healthy lifestyle, noting it helps the body absorb hydration better than water. “​​Maintaining cellular hydration is important for optimal cellular efficiency and flexibility for energy production,” he says. Plain water “may be more difficult for your cells to assimilate and hold onto as compared to salt-laden water or water loaded with specific combinations of neutral amino acids.” He adds that drinks with added electrolytes are especially useful any time your body is losing more fluids than it can take in, like during heavy exercise or when you’re sick with a stomach flu.

Whether you’re preparing for a multiday backpacking adventure or recovering in bed with just crackers to keep down, electrolytes like sodium and potassium are essential for maintaining proper hydration and helping your body perform at its best. With options ranging from premixed sports drinks and electrolyte powders to coconut water and bone broth, selecting the best drink to combat dehydration can be overwhelming.

To simplify your decision making, I tested more than a dozen popular and under-the-radar dehydration drinks in real-world scenarios to find the top choices. I also spoke with two doctors who shared their advice on what to prioritize — and what to avoid — when choosing the best drink to dehydration. Read on to see the best options for staying hydrated in 2025.

A note on supplements

Some of the products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.

Best overall drink for dehydration

More drinks for dehydration we like for 2025

Types of drinks for dehydration

When it comes to rehydration, not all drinks are created equal. Whether you’re recovering after a workout, battling heat exhaustion, dealing with an illness or simply maintaining everyday hydration, there’s a beverage tailored to fit your needs. Here’s a detailed breakdown of the most common types of dehydration drinks and what sets them apart:

• Sports drinks: These pre-mixed beverages are designed to help athletes replenish fluids and electrolytes lost during intense exercise. They typically contain electrolytes like sodium and potassium, as well as sugar for quick energy. Sports drinks are widely available and often more affordable than other electrolyte replacement drinks. However, many are high in added sugar or contain artificial ingredients, like flavors, dyes and sweeteners.

• Electrolyte powders: Convenient and customizable, electrolyte powders are typically packaged in single-serving packets and designed to mix with water for an on-the-go hydration boost. Many companies offer sugar-free or low-calorie formulations, and products vary in the amount of sodium, potassium and other electrolytes they contain. While great for those who value portability, these powders tend to be more expensive than traditional sports drinks.

• Electrolyte tablets: These are typically packaged in small tubes and quickly dissolve in water. Depending on the product, electrolyte tablets are often designed to provide a balanced electrolyte profile with minimal calories and little, if any, added sugar. They’re especially helpful for travel or outdoor activities where you may need multiple servings throughout your adventure.

• Coconut water: Also known as coconut juice, coconut water is a natural source of electrolytes, especially potassium. While some products are more heavily sweetened than others, coconut waters tend to be low in calories and free of artificial additives. However, because they’re often low in sodium, they’re best for maintaining hydration or as a base for smoothies.

• Enhanced water: This is a type of bottled water that’s enriched with electrolytes or vitamins and typically contains minimal calories or added sugar. Depending on the formulation, these products may not contain enough sodium to rehydrate after more intense activity or severe bouts of vomiting and diarrhea.

• Oral rehydration solutions: These drinks are specifically formulated to treat dehydration from illness, heat or exertion. They contain a precise balance of electrolytes and sugar for optimal absorption and are often recommended for severe dehydration caused by vomiting, diarrhea or heatstroke.

• Natural fruit juices: Juices containing 100% real fruit juice can be hydrating, thanks to their water content and small amounts of electrolytes. Despite containing natural sugar, it can be a good idea to dilute fruit juice with water to minimize the effect on blood sugar levels, especially for everyday hydration. As with coconut water, fruit juice doesn’t contain high enough amounts of electrolytes to make it effective for more moderate to severe cases of dehydration.

• Bone broth: The nutritional value of bone broth depends on how its prepared and the bones used to make it. That said, it has a high water content and generally contains electrolytes like sodium, calcium and magnesium, making it a nutritious way to rehydrate. Plus, it has the added benefit of protein and collagen, making it potentially helpful for recovery.

Factors to consider when purchasing a drink for dehydration

Selecting the right hydration drink is about quenching thirst and finding a solution tailored to your specific needs. Here’s a guide to help you compare options:

• Electrolyte content: The amount of electrolytes you need depends on your activity level and hydration status. Drinks with higher sodium are often helpful after intense exercise, being active outside in the heat or during times of prolonged vomiting or diarrhea.

• Sugar content: Some drinks are high in added sugar, while others use alternatives like stevia. Choose an option that aligns with your dietary goals and check labels carefully.

• Calorie count: More sugar often means more calories. While helpful for providing energy during exercise, higher calorie drinks may be unnecessary for everyday hydration.

• Flavor options: Flavor matters, especially since some electrolyte drinks can taste salty due to their sodium content. Additionally, some flavors simply taste better than others. Consider buying variety packs, which allow you to try out flavors before going all-in on just one.

• Ease of use: Ready-to-drink options, like bottles and cans, are convenient for purchasing while you’re out and about, while powders or tablets require mixing but are more compact for travel and storage.

• Natural vs. artificial ingredients: If choosing natural ingredients is a priority, look for products made without artificial additives, like flavors, colors or sweeteners.

• Intended use: Different situations may call for different formulations. Whether you’re interested in daily hydration, sports performance, illness recovery or travel, choose a formulation that best fits your intended use.

• Additional benefits: Some drinks for dehydration include extras like vitamins, antioxidants or amino acids. Consider whether these features are necessary or if you’re already getting those extras from a multivitamin or other dietary supplement.

• Value: Price matters, especially if you plan to use the product regularly. Some options are budget-friendly, costing under $1 per serving, while others can exceed $3. Ideally, look for a drink that provides the quality and formulation you need at a price you can comfortably afford.

How we chose drinks for dehydration

Selecting the right drink for dehydration wasn’t easy — it required testing a variety of options from different categories, including sports drinks, electrolyte powders, coconut water, infused waters and even soups. I tested each one in real-life situations, such as after light-to-moderate exercise and the daily hydration needs of a busy, middle-aged working mom managing two kids.

Expert guidance also played a crucial role in my selection process. I consulted two medical doctors who helped pinpoint the key factors to look for (and avoid) when choosing rehydration drinks. They also provided insights on who can benefit from these products and when they’re truly necessary. This combination of personal experience and professional expertise provided a well-rounded evaluation of the best drinks for dehydration.

FAQs

How quickly do electrolyte drinks work?

According to Dr. Connor, “[Your body] will immediately start to absorb the fluid, electrolytes and carbohydrates from an electrolyte drink. Typically, effects can start to be felt within 30 minutes to an hour of consumption.” However, she adds that the exact amount of time before noticing an effect depends on several factors, including your metabolism, the drink’s formulation, severity of dehydration and whether you have underlying health problems, like kidney issues.

Can you drink too many electrolyte drinks?

Yes, it’s possible to over-consume electrolyte drinks. Drinking excessive fluids — also called overhydration — can dilute the body’s sodium levels, leading to a rare but serious condition called hyponatremia. Additionally, overloading on electrolytes like sodium, potassium or magnesium can put strain on the kidneys and heart. This strain can result in electrolyte imbalances, which may cause symptoms like nausea, irregular heartbeat or even more severe complications. However, Dr. Connor reassures that severe complications are rare in healthy individuals with normal kidney and heart function.

It’s important to use electrolyte drinks as needed to replenish lost fluids and not to rely on them as your main source of hydration.

Are sports drinks better than water for dehydration?

According to Brynna Connor, MD, board-certified family medicine physician and the healthcare ambassador for Northwestpharmacy.com, for most daily activities and moderate exercise, plain water is sufficient to keep you hydrated. However, she explains that in situations where larger amounts of electrolytes are being lost, sports drinks offer advantages water alone can’t provide.

High-intensity sports, endurance events like marathons, working in hot and humid conditions and prolonged illnesses are examples of times when sports or electrolyte drinks are beneficial. “Not only do electrolyte drinks help balance and maintain fluid levels within the body, but the electrolytes also help prevent sodium levels from dropping during prolonged activity,” she explains.

Additionally, many sports drinks contain carbohydrates, which serve as a quick and convenient energy source for the body — an extra benefit during prolonged or intense exertion. For these scenarios, sports drinks can be a more effective choice than water alone.

What is the difference between sports drinks and electrolyte drinks?

The core distinction lies in their carbohydrate content and their intended use. Sports drinks are designed to provide sustained energy during physical activity, often containing higher levels of sugar and carbohydrates to fuel endurance. In contrast, many electrolyte drinks focus on rehydration, replenishing lost fluids and electrolytes. Also, electrolyte drinks tend to be lower in carbs and sugar.

How do I know if I need a special drink for dehydration?

You might benefit from a specialized rehydration drink if you’re engaging in prolonged exercise lasting over an hour or exercising in extreme heat. “If you’re sweating profusely, feel fatigued, dizzy and/or experience muscle cramps after exercising, you likely need a drink designed to combat dehydration,” explains Connor.

She also emphasizes the importance of recognizing dehydration signs like dark urine or persistent thirst. These indicators suggest that your body isn’t sufficiently hydrated and could benefit from a drink with electrolytes to restore balance.

Other products we tested

While searching for the best hydration drinks, we tested several other drinks that narrowly missed the mark but may be a good fit for some people. Here’s what we found:

• Republic of Tea Hydration Watermelon Single Sips: I was a big fan of this organic drink mix’s ingredient list, which included baobab fruit, hibiscus, inulin, monk fruit and a hint of Himalayan sea salt. The flavor itself was refreshing and enjoyable, though it may be too mild for some. It’s also quite low in electrolytes — containing just 20 mg of sodium and 21 mg of potassium per serving. While it could be helpful for encouraging you to drink more water, it isn’t equipped to tackle more severe cases of dehydration.

• Truly Essential True Hydration: This product stands out as the only canned drink I tried. It’s also unique in that it contains zero calories, sugar or sodium. Instead, it provides a boost of potassium, magnesium, calcium and chloride to support hydration. The taste of the Lemonade Lemongrass is subtle, resembling unsweetened infused lemon water. While its mild flavor might not appeal to everyone, it’s a refreshing choice for those who prefer something understated and simple.

• Tailwind Endurance Fuel: This electrolyte powder was a serious contender thanks to its refreshing Lemon Lime flavor and smooth consistency that dissolved effortlessly in water. However, compared to others on our list, Tailwind single-serve packets are more expensive and higher in calories.

• Vitamin 1 Hydration Drink: This bottled electrolyte water has the added benefit of vitamins, which is a nice touch. However, I tried the Lime flavor and found the taste overpowering, with a noticeable aftertaste that wasn’t my favorite.

Meet our experts

• Brynna Connor, MD, board-certified in family medicine and the health care ambassador for Northwestpharmacy.com, specializing in anti-aging and regenerative medicine

• Carl Paige, MD, CMO and co-founder of Medical Transformation Center in Louisville, Ky.

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