You know that feeling of being extremely thirsty? In that moment, it’s a quick reaction to grab a glass of water, shockingly enough, water isn’t the best drink when it comes to being hydrated for a long time. According to research from St. Andrews University in Scotland, different beverages were tested to see how it affects the body’s hydration levels and there were some unexpected results. Even though plain water does hydrate us, there are some drinks with little protein, sugar, or fat keep that can keep us hydrated for longer.
Why Some Drinks Hydrate Better Than Water
Our bodies absorb fluids based on two important factors:
- How much we drink — Larger volumes tend to leave the stomach faster and enter the bloodstream more quickly.
- What’s in the drink —Drinks that contain nutrients such as carbohydrates (sugar), fat, or protein slow the emptying of the stomach.
Milk: A Hydration Powerhouse
According to the study, milk was found to be more hydrating than water because it contains:
- Lactose (milk sugar)
- Protein
- A bit of fat
- Sodium
The combination of the nutrients assists in delaying the stomach from emptying quickly. This keeps fluids in the body, for longer. Sodium also assists the body retain water, as a result of this, there is less urination and this increases hydration. The same principle applies to oral rehydration solutions that is used for dehydration.
Is Sugar Helpful or Harmful for Hydration?
Sugar has pros and cons. It is important to note that, consumed in small amounts, it can increase hydration by slowing down the emptying of the stomach. However, if beverages with high amounts of sugar is consumed, then this becomes less effective, especially beverages such as fizzy drinks or some fruit juices.
The reason for this is because sugary drinks stay in the stomach for longer, but once they enter the small intestine, the high sugar concentration triggers something known as osmosis. This process occurs when water is taken from the body into the intestines to dilute the sugars and this leads to less water in your system
Why Hydration Matters
Staying hydrated does more than quench thirst. Fluids help:
- Lubricate joints
- Maintain healthy skin
- Carry nutrients to cells
- Support kidney and liver function to eliminate toxins
“If you’re thirsty, your body will tell you to drink,” says study author Professor Ronald Maughan.
What About Alcohol — Is beer a form of hydration?
Alcohol is indeed a diuretic and this means it makes you urinate more. However, not all alcoholic drinks have the same effect.
- Beer contains more fluid than alcohol, so it does not cause as much water loss as a hard liquor like whiskey.
- Stronger alcohols (higher proof drinks) will dehydrate you more because they contain less actual water and more diuretic alcohol.
Does Coffee Count Toward Hydration?
Well yes, but with certain limits. Data from the study shows that a single regular cup of coffee (around 80 mg of caffeine) hydrates just as well as water. However, problems begin when you have high amounts of caffeine.
Bottom Line: What Should You Drink?
For everyday hydration:
- Water remains excellent — especially because it’s calorie-free.
- Milk and oral rehydration drinks can be even better for staying hydrated longer.
- Moderately sugary drinks like juice or soda are less effective and add unnecessary calories.
- Beer hydrates better than spirits, but alcoholic drinks overall cause some water loss.
- Coffee and tea are fine in moderation, unless your caffeine intake is very high.
It is important to pay attention to your body and what it asks of you. Choose hydrating fluids, avoid consuming high sugar and alcohol, these are steps to stay hydrated.