Are Popsicles a Good Way to Stay Hydrated?

January 8, 2026 •

4 min read

According to a 2016 study, consuming ice pops was significantly more effective at relieving thirst than drinking plain water for postoperative patients. The question of whether popsicles are a good way to stay hydrated is more complex, depending heavily on their ingredients and context. For some, especially the sick or those needing a gentle fluid intake, they can be a useful tool, but for daily hydration, water remains the gold standard.

Quick Summary

Popsicles can contribute to hydration, particularly homemade or electrolyte-enhanced versions, but their effectiveness is influenced by sugar content and overall diet. The best options are those made with natural fruit and water or specific rehydration solutions, while high-sugar varieties should be limited. They can be especially helpful for children or during illness when consuming fluids is difficult.

Key Points

Homemade is best: Homemade popsicles allow you to control sugar and ingredients, using fresh fruit and hydrating liquids like coconut water.
Mind the sugar: Many store-bought popsicles contain high amounts of added sugar, which can counteract hydration benefits and negatively impact health.
Electrolyte benefits: Specialized electrolyte freezer pops can be highly effective for rehydration during illness or intense exercise by replenishing lost minerals.
Soothing for sickness: The cold, appealing nature of popsicles makes them an excellent tool for increasing fluid intake in children and adults struggling with illness or dry mouth.
Not a replacement for water: Popsicles should be viewed as a supplemental tool for hydration, with plain water remaining the most efficient source of fluids.
Check ingredients carefully: Reading labels is crucial to identify options with real fruit and minimal artificial additives to maximize nutritional benefits.
Consider specific needs: For athletes or those recovering from vomiting/diarrhea, electrolyte-specific popsicles are more beneficial than standard fruit-flavored ones.

Popsicles as a Hydration Tool

While the concept of eating frozen flavored ice seems straightforward, the effectiveness of popsicles as a primary source of hydration is nuanced. The main ingredient, water, is undoubtedly hydrating, but additional components like sugar, artificial sweeteners, and electrolytes can alter the benefits. The primary benefit is that for many, especially children, the sick, or those with a dry mouth, the cold, flavorful format is more appealing and easier to consume than plain water.

The Benefits of Using Popsicles for Hydration

Encourages Fluid Intake: For those who resist drinking water, especially children or individuals recovering from illness, a popsicle can be a fun and palatable way to increase fluid intake.
Soothes Oral Discomfort: The cold temperature of a popsicle is excellent for soothing dry mouth, sore throats, or mouth pain, making fluid consumption more comfortable.
Replenishes Electrolytes: Electrolyte-enhanced freezer pops, such as those from Pedialyte, are specifically formulated to replenish lost fluids and essential minerals, which is highly effective during illness, intense exercise, or heat exhaustion.
Offers Nutrients: Homemade popsicles made from fresh fruits and vegetables can provide additional vitamins and minerals, boosting their nutritional value beyond simple hydration.

The Drawbacks and Risks

High Sugar Content: Many store-bought popsicles are loaded with added sugars, artificial flavors, and dyes. Excessive sugar consumption can lead to energy crashes, weight gain, and dental problems, ultimately hindering overall health and potentially negating hydration benefits.
Inefficient Hydration: While they do contain water, the volume of a single popsicle is small compared to a full glass of water. Relying solely on popsicles for hydration is inefficient and doesn't provide the same volume of fluid as drinking water.
Incomplete Solution: For proper rehydration, especially after significant fluid loss from vomiting or diarrhea, a balanced fluid-and-electrolyte solution is needed. Simple sugar-laden popsicles do not provide this balance effectively.

Homemade vs. Store-Bought Popsicles

When considering popsicles for hydration, the choice between homemade and store-bought is critical. Homemade versions offer unparalleled control over ingredients, allowing you to maximize benefits and minimize drawbacks.


Comparison: Homemade vs. Store-Bought Popsicles	Feature	Homemade Popsicles	Store-Bought Popsicles
Ingredients	Customizable; can use fresh fruits, vegetables, and natural sweeteners.	Often contain high-fructose corn syrup, artificial colors, and flavorings.
Nutritional Value	Nutrient-rich, offering vitamins, antioxidants, and customizable electrolyte content.	Usually provide minimal nutritional value, primarily offering sugar and water.
Sugar Content	Easily controlled; can be sweetened with natural sources like honey or maple syrup, or kept sugar-free.	Typically high in added sugars, contributing to potential health issues.
Hydration	Can be highly effective if made with hydrating bases like coconut water or electrolyte drinks.	Hydrating due to water content, but high sugar can be counterproductive.
Cost	Generally more cost-effective to make in batches at home.	Can be expensive for a simple treat, especially specialty or organic brands.

Making Your Own Hydration Popsicles

Creating your own popsicles is a simple and effective way to ensure you are getting optimal hydration without excess sugar. For example, using a base of unsweetened coconut water provides natural electrolytes like potassium, which aid in rehydration. Blending in fruits high in water content, such as watermelon or cucumber, further enhances the hydrating effect. For a creamier texture and added nutrients, consider adding yogurt or a small amount of avocado, as seen in some electrolyte-boosting recipes.

Conclusion

While popsicles can be a refreshing and enjoyable way to supplement fluid intake, particularly for those with aversions to plain water or specific medical needs, they are not a substitute for regular hydration. For maximum health benefits, prioritize homemade versions with natural ingredients and limited sugar. For targeted rehydration, especially during illness or intense exercise, specialized electrolyte freezer pops are a better option. When used thoughtfully, popsicles can be a beneficial part of a well-rounded hydration strategy. For more on dietary wellness, consider exploring resources like the Academy of Nutrition and Dietetics.

How to Choose the Right Popsicle

Prioritize ingredients: Read labels carefully and opt for brands with minimal ingredients, focusing on real fruit juice or purées rather than artificial flavors and high-fructose corn syrup.
Consider electrolytes: For rehydration after exercise or sickness, look for popsicles specifically formulated with a balance of electrolytes and sugar, like Pedialyte freezer pops.
Limit sugar: Choose low-sugar or sugar-free options to avoid the negative health consequences associated with high sugar intake.
Go homemade: For the most control over ingredients and the healthiest outcome, making your own popsicles with fresh fruit, coconut water, or vegetable purees is the best choice.
Use as a supplement, not a replacement: Remember that even the best popsicles are a supplement to, not a replacement for, plain water. A mix of both is ideal for staying properly hydrated.

Frequently Asked Questions

Yes, popsicles are made mostly of frozen water, so they can contribute to your daily fluid intake. However, the amount of fluid is small, and they shouldn't replace drinking water as your primary source of hydration.

Most store-bought popsicles are not a healthy daily choice due to their high sugar content and artificial ingredients, which can be counterproductive to health goals. Homemade options with fresh fruit and natural sweeteners are a much healthier alternative.

The best popsicles for hydration are homemade ones made with real fruit and a hydrating liquid base like unsweetened coconut water or fruit purees. For medical-grade rehydration, Pedialyte freezer pops are recommended.

For basic hydration, a homemade popsicle can be a better choice than a high-sugar sports drink. However, for severe dehydration, an electrolyte solution like Pedialyte is more effective than standard sports drinks, juices, or sodas.

Yes, popsicles can be very helpful when you are sick. They are gentle on the stomach, soothing for a sore throat, and can help maintain fluid intake when you have a poor appetite or feel nauseous.

No, while popsicles can help supplement a child's fluid intake, they cannot provide adequate hydration alone. They should be part of a balanced approach that includes plenty of water and other fluids.

You can make hydrating popsicles by blending ingredients like fresh berries, watermelon, cucumber, or citrus juice with a liquid base such as water, unsweetened coconut water, or yogurt. Pour the mixture into molds and freeze until solid.