The 7 Best Electrolyte Drinks for Hydration, According to a Dietitian

Feeling low on energy? One in five people report experiencing fatigue regularly. And it makes sense that in an effort to feel more energetic and hydrate at the same time, we might turn to coffee, energy drinks—or electrolyte beverages. 

Electrolyte drinks help replenish your body with important nutrients after an intense workout, being in extreme heat or during an illness. They may even help you rehydrate after drinking alcohol. Electrolytes—sodium, potassium, magnesium and calcium—are essential minerals that are required for energy production, fluid balance, nerve function and muscular health. An electrolyte imbalance can lead to muscle cramps, fatigue and heart palpitations.

While you can get all the electrolytes you need through food (and hydration from water), you might also choose to incorporate electrolyte drinks into your diet.

With so many electrolyte drinks available, which ones are best? We compiled a list of the seven best electrolyte drinks—from coconut water to broth—to incorporate into your hydration routine.

The 7 Best Electrolyte Drinks

1. Coconut Water

“Coconut water is one of the highest sources of natural electrolytes,” says Melissa Mitri, RD, owner of Melissa Mitri Nutrition. “It has an ideal ratio of potassium to sodium, two essential electrolytes for hydration,” she says.

One small study found that coconut water provided similar hydration and exercise-supporting benefits as a sports drink. Coconut water is lower in sugar than other electrolyte drinks, and sugar provides carbohydrates that fuel exercise, so it may not be ideal to consume for longer workouts.

Related: What Happens to Your Body When You Drink Coconut Water Regularly 

2. Low-Fat Cow’s Milk

Surprise! You may never have considered milk to be an electrolyte beverage before. Recent research suggests cow’s milk hydrates better than plain water due to its electrolyte content. “Milk is naturally high in many electrolytes, including potassium, sodium and calcium,” explains Mitri. “While cow’s milk is not ideal for lactose-intolerant people, studies have shown that filtered, lactose-free milk can also be a fantastic rehydration drink alternative,” she says.

3. Watermelon Juice

Refreshing and sweet, watermelon juice is a nutrient-packed and delicious way to get natural electrolytes. “Watermelon is a great source of potassium and magnesium, two electrolytes that play a key role in proper muscle and nerve function,” says Mitri.

4. Bone Broth

Beyond its high protein and collagen content, bone broth also offers electrolytes. Bone broth is a great source of sodium, which can help your body retain fluid, Mitri explains. This can help you rehydrate after a tough, sweaty workout or if you’ve been sick with vomiting or diarrhea, she says. The electrolyte content of bone broth may vary based on home preparation methods, cooking time and brand purchased, if opting for store-bought.

5. Celery Juice

If you haven’t yet tried the trendy drink, celery juice is a sneaky electrolyte source. “Celery juice is surprisingly high in natural electrolytes such as calcium, potassium and magnesium,” says Mitri. “You can make your celery juice using a juicer or blender, or you can find it prepackaged at some grocery stores,” she says.

6. Lemon Water

Don’t be shy about squeezing lemon into your water. Doing so gives it a nice, refreshing taste–and a little bit of electrolytes, too. “Lemons are naturally rich in certain electrolytes, including magnesium, potassium and phosphorus,” says Mitri. “Additionally, you can add a dash of sea salt to your lemon water as a source of sodium,” she recommends

Related: The Benefits of Lemon Water: What's True and What's Hype? 

7. Water

Last but not least on our list of beverages to keep you hydrated is good old H2O. Water is not an electrolyte beverage, but it “should be the core of your daily hydration,” says Mitri. However, plain water lacks electrolytes, she says, so you’ll want to consume electrolyte-rich foods and beverages, as well. These dietitian-approved electrolyte powders can also help you stay hydrated during physical activity or recovery.

The Bottom Line

With an abundance of options, knowing which electrolyte beverages are best can take time and effort. From coconut water and cow’s milk to lemon water and celery juice, our list of the best electrolyte drinks offers several options to boost your hydration and keep you energized.