6 drinks that hydrate you as well as or better than Gatorade

Although Gatorade is a popular sports drink designed to replace fluids, electrolytes, and carbohydrates lost during exercise, it may not always be the most effective option. Several beverages may match —and in some cases outperform — traditional sports drinks for hydration, especially when the goal is fluid retention and electrolyte replacement after intense exercise, sweating, or illness.

1. Oral Hydration Solutions

• Gatorade is designed to provide both hydration and exercise fuel, whereas oral hydration solutions, such as Pedialyte, address illness-related hydration. As a result, oral hydration solutions generally contain higher sodium and lower carbohydrate levels, prioritizing intestinal water absorption and fluid retention over energy.
• A study comparing the effects of an oral rehydration solution and a sports solution after exercise-induced dehydration found that the higher-electrolyte solution restored hydration more effectively. The oral hydration solution improved fluid balance during recovery, increased fluid retention, and promoted more effective rehydration than the sports drink. However, it's vital to maintain a healthy electrolyte balance and avoid excessive intake.

2. Milk

• Cow's milk is a nutrient-dense food that contains water, sodium, potassium, carbohydrates, and protein. This electrolyte combination can help slow stomach emptying, thereby gradually adding water into the bloodstream, which helps the body limit urination and retain fluids longer.
• In a randomized trial comparing 13 beverages that promote long-term fluid retention in physically active men, fat-free and whole milk ranked among the top. Both drinks improved hydration status and maintained hydration longer than water or sports drinks.
• Evidence supports milk as an effective post-exercise hydration beverage with fluid retention comparable to that of sports drinks after exercising in the heat. A study involving college students who completed moderate-intensity cycling in the heat confirmed that milk effectively hydrates under these conditions.

3. Coconut Water

• Coconut water can be used as an alternative to conventional sports drinks, such as Gatorade, because it contains potassium and sodium. These electrolytes are necessary for regulating fluid balance, allowing your body to absorb and retain the water needed to stay hydrated and maintain healthy blood volume.
• Despite having less sodium than traditional sports drinks, coconut water rehydrates as effectively as a carbohydrate-electrolyte sports drink after moderate-to-high intensity exercise, as shown in a study involving recreational athletes.
• In another study, no meaningful differences regarding hydration levels were observed between carbohydrate-enhanced coconut water and a traditional sports drink in experienced cyclists during lengthy cycling workouts. Time trial performance, sweat loss, heart rate, perceived exertion, and average power were the same whether the athlete consumed coconut water or a traditional sports drink.

4. Electrolyte-Enhanced Water

• Commercial electrolyte-enhanced water was designed to bridge the gap between plain water and sports drinks. While these beverages vary in composition, many offer a broad spectrum of minerals, including magnesium, calcium, and chloride, sodium, and potassium, to support rehydration without an emphasis on energy.
• Electrolyte-enhanced water typically provides electrolytes without the added carbohydrates that Gatorade provides to support prolonged endurance. These beverages are more appropriate for routine hydration, especially for low-intensity exercise lasting less than 60 minutes, since they provide sufficient hydration benefits for fluid replacement when endurance is not an issue.

5. Broth-Based Drinks

• Research indicates that rehydration effectiveness generally increases with higher sodium concentrations. For pure rehydration, especially after heavy sweating, illness, or heat exposure, a salty broth can be as effective as, or sometimes more effective than, Gatorade because it typically contains substantially more sodium, which promotes fluid retention.
• For recovery from heavy sweating, illness with fluid loss, or dehydration, a salty broth may be particularly useful because sodium replacement becomes more important than the additional performance benefits provided by the carbohydrates in Gatorade.

6. Milk Permeate Hydration Drinks

• Milk permeate is a dairy-derived liquid remaining after most of the protein and fat are removed from milk. It retains sodium, potassium, and other electrolytes. Drinks made from milk permeate have a similar carbohydrate and mineral content to milk, so they retain many of milk's hydration benefits without its heaviness.
• In a randomized study comparing water, a traditional sports drink, and a milk permeate solution, those who consumed milk permeate retained more fluid over the next several hours. The results linked milk permeate drinks with lower urine production, greater fluid retention, and better maintenance of hydration status.

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