If you're a soda junkie (see next slide) sipping bubbly water is a great way to wean yourself off the bad habit.While the researchers found diet soda and soda didn't affect urine output, other research has found that, after repeated bouts of dehydration, soda can actually worsen dehydration and increase your risk of kidney damage.Milk and its alternatives are also an amazing post-workout recovery drink because of their natural blends of sodium, carbs, and protein; they can also help your body retain fluids, according to another study published in the journal Just like milk, rehydration beverages helped people retain a third of the fluid they consumed over a two-hour follow-up period, and stay hydrated for more than four hours.
Not all drinks hydrate you the same way, and water isn't necessarily the best.
In the study, researchers tested the effects of 13 commonly consumed drinks* on urine output and fluid balance.
As the researchers mentioned, the diuretic effect of coffee doesn't offset its ability to hydrate. What's more, black coffee gives you an excellent pre-workout jolt.
Fruit and vegetable juice has a water content of 85-100%, which is great (veggie juice is higher than fruit on the spectrum because sugar can inhibit hydration).
Tea has the same hydration effect as water (based on urine output four hours after drinking).
Plus, there are tons of health benefits thanks to the antioxidants.Seventy-two participants—who had fasted and abstained from any fluids—consumed either one liter of water or one of the 13 other beverages over the span of 30 minutes.Researchers collected urine for the next four hours to monitor body salt balance, and establish which fluids were retained in the body for the longest period of time.SOS is a great option with six times the electrolytes of the average sports drinks, 27% more electrolytes than the average coconut drink, and 75% less carbs than sports drinks.Black tea, green tea, chamomile—whatever you like, drink up.But (yes, there's a but), note that separate research from the found heavy, or full-strength, beer can have a dehydrating effect on the body and weaken your recovery and rehydration because of its alcohol and sodium content.