Many drinks beyond sports beverages contain meaningful amounts of electrolytes. Milk, coconut water, fruit juice, mineral water, and even plain tap water all deliver some combination of sodium, potassium, calcium, and magnesium. The best choice depends on why you need them: casual hydration, workout recovery, or replacing what’s lost during illness.
Coconut Water
Coconut water is one of the richest natural sources of potassium you can drink. A single cup of store-bought coconut water contains about 470 mg of potassium and 30 mg of sodium. That potassium content rivals a banana. It also contains smaller amounts of magnesium and calcium, though these vary by brand.
The catch is that coconut water is relatively low in sodium. If you’re sweating heavily during a long workout, sodium is the electrolyte you lose the most and need to replace first. Coconut water works well for light exercise or general hydration, but it’s not ideal as your sole rehydration source after intense, prolonged sweating.
Milk
Cow’s milk is a surprisingly effective electrolyte drink. About one cup (250 mL) of whole or skim milk provides 126 to 133 mg of sodium, 391 to 431 mg of potassium, and roughly 305 mg of calcium. That combination of electrolytes, along with protein, carbohydrates, and water, makes it one of the most hydrating beverages studied. Research on post-exercise hydration has consistently shown milk outperforms water and even some sports drinks for fluid retention, largely because its protein and electrolyte content slows how quickly your kidneys flush the fluid.
Chocolate milk adds carbohydrates for energy replenishment, which is why it became a popular recovery drink among endurance athletes. Plant-based milks vary widely. Some fortified soy or almond milks approach cow’s milk in calcium, but their potassium and sodium levels are typically much lower unless added during processing. Check the nutrition label if you’re relying on a plant milk for electrolytes specifically.
Fruit Juice
Orange juice is a solid source of potassium, magnesium, and phosphorus. A small serving (about half a cup) of 100% orange juice delivers roughly 221 mg of potassium, 14 mg of magnesium, and 35 mg of phosphorus. Cherry juice and watermelon juice provide similar electrolytes in varying amounts.
The downside is sugar. A full glass of fruit juice can contain 25 to 30 grams of sugar, which may cause stomach discomfort during exercise and adds calories quickly. Diluting juice with water, roughly half and half, gives you the electrolytes with less sugar and better absorption. This is actually close to what homemade electrolyte drinks aim for: water, a small amount of sugar to help your intestines absorb sodium, and a potassium source like juice.
Mineral Water
Not all water is electrolyte-free. Mineral water varies enormously depending on its source, and some brands contain enough calcium and magnesium to make a real nutritional contribution. Gerolsteiner stands out with 348 mg of calcium and 108 mg of magnesium per liter. San Pellegrino provides 187 mg of calcium and 52 mg of magnesium per liter. Even Evian, often considered a lighter mineral water, contains 78 mg of calcium and 24 mg of magnesium per liter.
These amounts add up over the course of a day. Drinking a liter of Gerolsteiner covers roughly a third of your daily calcium needs and a quarter of your magnesium. If you already drink sparkling water regularly, choosing a mineral-rich brand is an easy way to boost your intake without changing your routine. Regular tap water also contains trace electrolytes, though usually in much smaller quantities that vary by municipality.
Sports Drinks
Gatorade and Powerade are formulated primarily to replace sodium lost through sweat, along with providing carbohydrates for energy during exercise. Gatorade contains about 450 mg of sodium per liter, while Powerade has roughly half that at 225 mg per liter. Both contain smaller amounts of potassium.
These drinks are designed for people exercising hard for an hour or more, especially in heat. For a 30-minute gym session or a desk job, they’re unnecessary, and the sugar (about 34 grams in a 20-ounce Gatorade) adds up. Sugar-free versions exist but still contain sodium and potassium in the same range. If you exercise moderately, water handles the job. Sports drinks earn their place during endurance events, heavy outdoor labor, or any situation where you’re sweating for extended periods.
Electrolyte-Enhanced Water
Products like Propel and Smartwater sit between plain water and full sports drinks. Propel, for example, provides 160 mg of sodium and 40 mg of potassium per 12-ounce serving with zero calories and zero sugar. It also adds B vitamins and vitamins C and E.
These products deliver enough sodium to be functional for light to moderate activity without the sugar load of traditional sports drinks. They won’t match the electrolyte concentration of a dedicated rehydration solution, but they’re a reasonable middle ground for people who want more than plain water without the sweetness of Gatorade. Some brands marketed as “electrolyte water” contain only trace amounts of minerals added for taste, so reading the nutrition label matters. If sodium and potassium aren’t listed in meaningful milligram amounts, you’re essentially drinking regular water.
Oral Rehydration Solutions
For illness-related dehydration from vomiting or diarrhea, oral rehydration solutions like Pedialyte are specifically designed to match what your body loses. Pedialyte contains about 45 milliequivalents per liter of sodium, a concentration calibrated to maximize fluid absorption in the gut. This is based on the World Health Organization’s oral rehydration formula, which combines 2.6 grams of sodium chloride, 1.5 grams of potassium chloride, and 13.5 grams of glucose per liter of water.
The glucose in these solutions isn’t just for taste or energy. Your small intestine absorbs sodium and water together with glucose through a specific transport mechanism, so the sugar actually speeds up rehydration. This is why the WHO formula has saved millions of lives in regions affected by cholera and other diarrheal diseases. For everyday use, these solutions aren’t necessary, but during a stomach bug or hangover, they rehydrate you faster and more effectively than water, juice, or sports drinks.
Making Your Own Electrolyte Drink
A simple homemade version follows the same principle as the WHO formula. Mix about half a teaspoon of table salt, a quarter cup of orange juice (for potassium and flavor), and a tablespoon of sugar or honey into a liter of water. This gives you sodium for fluid retention, potassium for muscle function, and just enough glucose to drive absorption. You can adjust the salt down if the taste bothers you, though the sodium is the most important ingredient for rehydration purposes.
This approach costs almost nothing and avoids the artificial sweeteners, dyes, and additives found in many commercial options. It won’t taste like a sports drink, but it works just as well for most hydration needs.