Staying hydrated is one of the most important steps you can take for better health and energy.

But with so many choices on store shelves, you might wonder: What hydration drinks do doctors actually recommend? Whether you’re recovering from exercise, managing hot weather, or just want to feel your best every day, here are doctor-approved drinks that support hydration without overloading on sugar or additives.

1.

Water: The Gold Standard

It’s simple, but it works. Doctors agree that plain water is the best choice for daily hydration. It’s calorie-free, affordable, and essential for nearly every function in your body—from temperature regulation to digestion.

Tip: If you find plain water boring, try adding a few slices of cucumber, lemon, or mint for a refreshing twist.

2. Electrolyte-Enhanced Waters

When you’re sweating from heat, workouts, or illness, your body loses important minerals like sodium, potassium, and magnesium. In these situations, doctors often recommend electrolyte-enhanced drinks, which help restore balance and prevent dehydration.

Look for low-sugar or sugar-free options with natural ingredients. Popular choices include:

• Coconut water (natural source of potassium)

• Low-sugar electrolyte drinks

• Homemade electrolyte water with a pinch of salt and a squeeze of citrus

3. Oral Rehydration Solutions (ORS)

For more serious dehydration—such as from illness, travel, or intense physical activity—doctors may recommend ORS formulas. These solutions are designed to rehydrate quickly and are often used in hospitals and clinics.

You can find ORS powders or ready-to-drink formulas in pharmacies. They’re particularly helpful for:

• Recovery from stomach bugs

• Staying hydrated during flu or fever

• Hydration while traveling

4. Herbal Teas (Caffeine-Free)

Caffeine-free herbal teas such as chamomile, ginger, or rooibos can be soothing and hydrating. Doctors often suggest these for people who want more variety in their fluid intake, especially in cooler weather.

Bonus: Herbal teas also come with calming or digestive benefits depending on the ingredients.

5. Diluted Juice or Infused Water

While sugary drinks aren’t typically doctor-approved for hydration, a small amount of 100% fruit juice diluted with water can be an enjoyable way to hydrate, especially for kids or picky drinkers.

Try mixing:

• 1 part juice to 3 parts water

• Or use fruits like berries or oranges to naturally infuse your water

6. Milk (Especially Low-Fat)

Surprisingly, milk—especially low-fat or skim milk—can be a great hydrator. It contains natural electrolytes and protein, making it a useful post-exercise drink.

Some studies even show that milk may hydrate better than water after workouts due to its slower absorption.

Final Thoughts

Hydration doesn’t have to be complicated. Doctors recommend sticking to clean, low-sugar options like water, electrolyte drinks, herbal teas, and ORS when needed. For variety, try fruit-infused water or diluted juice. Most importantly, listen to your body’s thirst signals and stay ahead of dehydration—especially during hot weather or physical activity.