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The best drink for dehydration in 2025, tested and reviewed
Sometimes you need more than basic water to keep yourself hydrated.
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.
Best overall
Nectar Hydration Packets
Best powder
Cure Hydration Electrolyte Drink Mix
Best coconut water
Vita Coco Coconut Water
Best sports drink for dehydration
Gatorade G Zero
Best for heavy sweating
Liquid I.V. Sugar-Free Hydration Multiplier
Best high sodium
LMNT Zero Sugar Electrolytes
Best-tasting
NativePath Native Hydrate
Best when you're sick
Pedialyte AdvancedCare
Best bone broth
Swanson Sipping Chicken Bone Broth
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
Serving size: 1 stick (3.1 g) | Sodium: 100 mg | Potassium: 250 mg | Added sugar: 0 g
Nectar Hydration Packets tick all the boxes: They're affordable, delicious, sugar-free, quick to dissolve and easy to pack. Whether you’re keeping on top of your daily hydration goals or need something to take on the go, this option easily takes the spot as our best overall pick.
Let's start with arguably the most important factor: taste. I'm typically not a fan of electrolyte powders, as they're often too salty or too sweet. However, I was pleasantly surprised by how refreshing and enjoyable these packets were. I tried the Strawberry Lemonade Flavor and found it genuinely delicious. The packets also come in Watermelon, Berry Orange, Lemon and Cherry Pomegranate, all of which are well reviewed online.
The great taste comes from high-quality ingredients, including organic, non-GMO fruit. The packets are also significantly lower in sodium than many other brands, providing just 100 mg of sodium per serving. This makes Nectar Hydration Packets an ideal choice for everyday hydration rather than high-intensity training sessions or elite athletic performance.
"Great simple ingredients, and best-tasting hydration drink ever! Took this with me on my trip to Lake Powell this summer, and it really helped me stay hydrated when it was almost 100 degrees every day," says one satisfied Amazon reviewer.
Affordability is another win. At less than a dollar per stick, it’s far more budget-friendly than many competitors. Plus, the individual packages are compact — perfect for tossing in a bag for an on-the-go hydration boost. Whether you’re at your desk, the gym or out on a hike, this drink mix offers convenience and quality without breaking the bank.
- Excellent taste
- No calories or sugar
- Affordable price point
- Lower electrolyte content
- Flavor may be too subtle for some
More drinks for dehydration we like for 2025
Serving size: 1 packet | Sodium: 240 mg | Potassium: 295–350 mg | Added sugar: none
Cure Hydration Electrolyte Drink Mix stands out as the best powder option thanks to its ease of use, quality ingredients and mild yet refreshing flavors. During testing, I found it incredibly simple to mix — just a quick swirl in my Stanley cup, and it dissolved perfectly with no clumps or residue. That effortless convenience makes it a winner for anyone on the go.
I tested the Lemonade flavor and loved its subtle, not-too-sweet profile. Plus, with a lineup of enticing flavors, like Watermelon and Blood Orange, I’m already planning which one to try next. Amazon customers love it too. One 5-star reviewer raves, "I have tried many electrolyte powders, but this one is the best tasting so far and feels so good and hydrated after having it."
Cure’s ingredient list is another reason it earns top marks. It’s made from plant-based ingredients like coconut water and real fruit juices, with no added sugars or artificial sweeteners. Each packet contains just 4 grams of sugar and 20 or 25 calories, depending on the flavor, making it a great choice for health-conscious hydration.
- Appealing flavor options
- Good taste
- No added sugar
- Vegan-friendly
- Certified gluten-free
- Caffeine-free
- Higher price point
- Salty taste
Serving size: 8 oz. | Sodium: 35 mg | Potassium: 470 mg | Added sugar: 1 g
Vita Coco Coconut Water secured the top spot as the best coconut water thanks to its crisp, tropical flavor that’s free from the overly sweet, artificial taste found in many other options.
For me, the flavor is a standout, conjuring up images of tropical getaways rather than less-glamorous moments like hangovers or medical prep drinks (looking at you, Gatorade). With less sugar than many sports drinks, more potassium than a banana and a refreshing, smooth taste, it’s an easy pick for everyday hydration or as a versatile ingredient in smoothies for an added potassium boost.
Like most drinks, it’s best enjoyed chilled. I served it over ice, and it truly felt like a treat — cool, crisp and satisfying.
Reviewers tend to agree, with one saying, "It's refreshing and has a natural taste that sets it apart from other coconut water brands. The hydration benefits are fantastic, making it my go-to drink for staying refreshed throughout the day. One of the things I love most about Vita Coco is its versatility. I often add it to my smoothies or protein shakes to give them a natural boost of flavor and hydration. Sometimes, I even mix it with my cold brew coffee for a refreshing twist — it's a great way to elevate your usual drinks and make them a little more exciting."
The biggest consideration is the low sodium content, which may not be enough for optimal rehydration, especially after intense activity.
- Made from 100% juice
- Crisp, refreshing taste
- Good source of potassium
- On the pricier side
- Low sodium content
Serving size: 1 bottle (20 oz.) | Sodium: 270 mg | Potassium: 80 mg | Added sugar: 0 g
When it comes to convenience, it’s hard to beat ready-to-drink options, and our best sports drink — Gatorade G Zero — consistently delivers. Widely available across the country (and even abroad), these 20-ounce bottles are perfect for grab-and-go hydration, whether heading to the gym, the office or an outdoor adventure.
Gatorade offers a range of formulations, each with different amounts of calories, added sugar, sodium and electrolytes. For everyday hydration, we chose Gatorade G Zero because it contains a good amount of sodium, is free of added sugar and has just 5 calories per bottle.
For testing, I opted for the Kiwi Strawberry flavor, which was tasty and refreshing. The bottle’s no-leak reseal made it easy to toss in my bag and sip throughout the day without worrying about spills. As one satisfied customer sums it up, "Just as good as regular Gatorade with way less sugar and fewer calories. Super hydrating."
The biggest downside is the use of artificial additives, including sucralose. While generally considered safe, there are some concerns that frequent, long-term consumption of sucralose may negatively affect health.
- Widely available
- Formulations offering more sugar or electrolytes available
- Multiple flavor options
- Contains artificial flavors and dyes
- Sweetened with sucralose, which some people may prefer to avoid
Serving size: 1 stick (13 g) | Sodium: 500 or 510 mg | Potassium: 370 or 380 mg | Added sugar: 0 g
If you’re tackling intense workouts or working outside in a hot and humid climate, you'll want to consider grabbing a bag of Liquid I.V. Sugar-Free Hydration Multiplier. This drink mix is designed to keep you going with its impressive electrolyte content. Depending on the flavor, each single-serve stick provides around 510 mg of sodium and 380 mg of potassium to support optimal rehydration. Even though I’m not a huge fan of the stronger flavor, there’s no denying this one gets the job done.
While it wasn’t my favorite, I appreciated the variety of flavors available, including fun options like Firecracker Ice Pop and Rainbow Sherbet. The powder mixed effortlessly with just a few swirls in my water bottle, making it super convenient.
Another bonus? This brand puts its money to good use, with 1% of revenue donated to water protection programs. That added impact, combined with its sweat-busting formula, makes Liquid I.V. a go-to choice for serious hydration support. It's also helpful if you've partied too hard the night before — one 5-star reviewer calls it "The ultimate hangover helper."
- High in electrolytes
- Sugar-free
- Good variety of flavors
- Certified gluten-free
- Higher price point
- Flavor may be too strong for some
Serving size: 1 stick | Sodium: 1,000 mg | Potassium: 200 mg | Added sugar: 0 g
For a high-sodium choice, it's hard to beat LMNT Zero Sugar Electrolytes. Offering a staggering 1,000 mg of sodium per stick, it's specifically designed to tackle more severe cases of dehydration or electrolyte imbalances, from grueling athletic training and extreme heat to prolonged bouts of vomiting or diarrhea. This isn’t your casual hydration fix — it’s a targeted solution for when you’re pushing your limits.
During testing, the saltiness stole the show, with a nice hint of citrus in the background. While the taste might be too intense for everyday use, it’s well-suited for scenarios where sodium loss is significant. Plus, you can add more water to dilute the powder as needed. Beyond sodium, this low-calorie mix has 200 mg of potassium and 60 mg of magnesium to further support rehydration and replenish electrolytes.
One Amazon reviewer calls it "A game changer for my health and overall well-being." They add, "The tiny packet provides exactly what my body needs, and the improvement in my energy, hydration and recovery has been remarkable. The taste is fantastic (especially the Lemon). Finding this product changed my life, I honestly work better, train better and surprisingly I also sleep much better."
- High sodium content
- No added sugar
- Multiple flavor options
- High sodium content isn't necessary for everyone
- Intense salty taste
- Higher price point
Serving size: 1 scoop (9 g) | Sodium: 200 mg | Potassium: 100 mg | Added sugar: 0 g
Available in three fruity flavors, NativePath Native Hydrate takes the crown as the best-tasting drink for dehydration. I tried the Mixed Berry, and it was an instant hit. Despite having no sugar and just 5 calories, the sweetness from stevia makes it genuinely enjoyable without being overpowering.
Beyond flavor, this powder stands out for the inclusion of 29 essential vitamins, minerals and amino acids, making it a good option if you need help bridging nutrient gaps in your diet. That said, taking this powder in addition to certain other dietary supplements, like a multivitamin, could lead to excessive nutrient intake, which can be dangerous.
During testing, the powder took a bit more work to fully dissolve. While a minor inconvenience, it didn't detract from the great taste and overall experience.
There's no denying that this product isn't cheap. However, many reviewers feel that it's worth the cost. According to one, "I always suffer from feeling tired and dehydrated, and since starting Native Hydrate that has changed. I have my husband drinking it now also. This is now part of my daily routine would recommend it to all." High praise indeed!
- Great flavor
- No added sugar
- Includes 29 vitamins, minerals and essential amino acids
- Expensive
- Takes longer to dissolve
- May lead to excessive nutrient intake if taken with some other dietary supplements
Serving size: 12 oz. | Sodium: 490 mg | Potassium: 280 mg | Added sugar: 7 grams
Despite what you might think, Pedialyte isn't just for kids. In fact, Pedialyte Advanced Care is one of the best drinks to keep on hand when a stomach bug has you running to the bathroom or throwing up.
Vomiting and diarrhea can cause a rapid depletion of electrolytes, which throws off your fluid balance and leads to dehydration. Unlike typical sports drinks and or electrolyte powders, Pedialyte Advanced is specifically designed to be an oral rehydration solution (ORS), providing an optimal balance of sugar, electrolytes and fluids to prevent or reverse dehydration when you're sick. In addition to sodium, the formulation includes 280 mg of potassium, 630 mg of chloride, 2.8 mg of zinc, 10 g of carbs and 7 g of added sugar.
Pedialtye Advanced is available in a variety of fruity flavors, as well as an unflavored option. While some flavors have better reviews than others, we can vouch for the Kiwi Berry Mist — it's refreshing, sweet and doesn't leave behind a noticeable aftertaste.
It's easy to find online and large grocery stores, but we recommend keeping a bottle (or two) on hand — after all, you never know when that pesky stomach bug might strike. As one 5-star Amazon reviewer puts it, "They are fantastic getting fluids down when nothing else works. ... The taste is good, and it’s nice to have these on hand so there is no waiting around when you need one."
- Wide availability
- Specifically formulated to replenish electrolytes when sick
- Budget-friendly
- Multiple flavor options
- Also available in powder form
- Contains artificial ingredients, including dyes, colors and sweeteners
Serving size: 1 container (10.75 oz.) | Sodium: 460 mg | Potassium: 540 mg | Added sugar: 0 g
Bone broth offers a nutritious and savory alternative to the mostly sweet drinks for dehydration. While the idea of soup may evoke images of curling up in a blanket with a warm bowl and a spoon, Swanson Sipping Chicken Bone Broth proves that bone broth can also be an on-the-go option.
Bone broth is a liquid made from boiling animal bones — in this case, chicken bones — and connective tissue. Because animal bones are rich in minerals like calcium, potassium and magnesium, bone broth is typically a good source of electrolytes. Swanson Sipping Chicken Bone Broth, specifically, is high in sodium and contains a good amount of potassium. It also provides 10 g of protein — a nutrient that's important whether you're recovering from exercise or an illness.
This warming broth is also made from vegetables, including carrots, cabbage and celery, and is seasoned using onions, salt, parsley and thyme. While some reviewers enjoy the taste, others find it either too salty or too bland. For the latter, Swanson offers other flavors of its Sipping Chicken Bone Broth, including our favorite Chicken With Ginger & Turmeric.
Packaged in a microwavable, single-serving container, this sipping broth feels more like a drink than a traditional soup. However, as some reviewers note, the packaging is the biggest downside, as the lid can be tricky to take off, causing the soup to spill if you aren't careful.
Still, this sippable broth is overwhelmingly popular, with over 3,000, 5-star reviews on Amazon. According to one, "I’ve had chicken broth all my life but never bone broth and I’m in love. The packaging is sleek, very convenient, stays warm, tastes good and has only a few natural ingredients. ... Perfect for a sick day when you don’t have an appetite but need something warm in your stomach."
- Microwavable container
- Available in other flavors, like ginger
- 10 grams of protein per serving
- No spoon needed
- Lid can be hard to remove without spilling
- Some find it too salty or too mild
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.
