Beyond H₂O: What Liquids Count Towards Water Intake?

October 8, 2025 •

4 min read

According to the British Dietetic Association, drinks provide around 70-80% of our daily water needs, but many people assume only plain water contributes to this total. This common misconception can lead to an oversight of other hydrating sources that are part of a balanced nutrition diet, leaving many to wonder what liquids count towards water intake.

Quick Summary

Beyond water, many beverages contribute to daily fluid requirements, including coffee, tea, and milk, with moderate caffeine having minimal effect on hydration. Fluids also come from water-rich foods, but sugary drinks and alcohol are counterproductive for effective hydration and should be limited. Prioritizing water while including other healthy options is the most effective approach.

Key Points

Diverse Sources: Many liquids and foods contribute to hydration, not just plain water, making a varied approach effective for meeting fluid needs.
Caffeine in Moderation: Moderate consumption of caffeinated coffee and tea does not cause dehydration and can count toward your daily fluid intake.
Milk's High Hydration: Milk, especially skim milk, is exceptionally hydrating due to its mix of protein, lactose, and electrolytes, which helps the body retain fluid more effectively than plain water.
Beware of Sugary Drinks: Sodas and other high-sugar beverages can actually worsen dehydration by requiring extra water for processing, so they are not good hydrating options.
Foods Count: Around 20-30% of your daily fluid intake comes from water-rich foods like fruits, vegetables, and soups.
Alcohol is Dehydrating: Alcohol is a diuretic that should be consumed in moderation, and balanced with water, as it can lead to increased fluid loss.
Electrolytes are Specific: Electrolyte drinks are beneficial for intense exercise or severe fluid loss, but plain water is sufficient for most daily hydration needs.

The Expanding Definition of Hydration

For decades, the standard advice for staying hydrated has centered on drinking eight glasses of water a day. While plain water is the optimal choice due to its zero calories and additives, the truth is that the body can draw fluid from a much wider range of sources. Understanding which liquids and foods contribute to your overall water intake is key to maintaining proper hydration, which is essential for nearly every bodily function, from temperature regulation and nutrient transport to cognitive performance. The body is adept at extracting and using water from various sources, making a varied hydration approach both possible and effective.

Hydrating Beverages: Beyond the Basics

While water is the undisputed champion of hydration, many other non-alcoholic drinks can and do contribute to your fluid intake. The key is to be mindful of the nutritional content, especially added sugars and calories, when making your choices. Even beverages previously thought to be dehydrating have been re-evaluated by modern research.

The Surprising Hydrating Power of Coffee and Tea

For a long time, the caffeine in coffee and tea was believed to cause significant dehydration due to its diuretic effect. However, recent studies have debunked this myth, finding that moderate consumption does not negatively impact overall hydration status. A moderate intake, often cited as 200-300 mg of caffeine per day (around 2-4 cups of coffee), can safely contribute to your daily fluid goals. For those who are more sensitive to caffeine or simply prefer to avoid it, herbal and decaffeinated teas are excellent, caffeine-free alternatives.

Milk and Dairy Alternatives

Milk is a surprisingly effective hydrating beverage, often outperforming plain water in short-term hydration studies. This is because it contains a mix of electrolytes, protein, and natural sugars (lactose), which slows gastric emptying and helps the body retain fluid more efficiently. Skim milk, in particular, has been noted for its superior hydrating properties. For individuals who are lactose intolerant or prefer plant-based options, alternatives like unsweetened soy, almond, and oat milk can also contribute to fluid intake, though their nutritional profiles differ.

Juices and Smoothies

Pure 100% fruit and vegetable juices and smoothies can be hydrating, but their high sugar content necessitates mindful consumption. While they offer vitamins and minerals, the concentrated natural sugars mean they should be limited to small portions, such as one 150ml glass per day, according to some health guidelines. For a healthier option, dilute juices with water or incorporate high-water-content fruits and vegetables into homemade smoothies to control sugar levels.

Broths and Soups

Savory broths and soups are a comforting and effective source of hydration, providing both fluid and electrolytes. Chicken, beef, and vegetable broths, especially low-sodium versions, can help replenish fluids, particularly when recovering from illness or after intense exercise. The high water content of many soup bases makes them a valuable addition to your diet for staying hydrated.

The Crucial Role of Water-Rich Foods

Beyond beverages, a significant portion of your daily fluid intake—around 20-30%—comes from the foods you eat. Incorporating more water-rich foods can be a simple way to boost your hydration levels without exclusively relying on drinks. Some of the most hydrating foods include:

Vegetables: Cucumber (96% water), iceberg lettuce (96%), celery (95%), radishes (95%), and tomatoes (94%).
Fruits: Watermelon (92%), strawberries (92%), cantaloupe (90%), and peaches (89%).
Dairy: Yogurt (88%) and cottage cheese (79%).

Beverages to Limit for Optimal Hydration

While many liquids contribute positively to hydration, certain beverages can have a counterproductive effect and should be limited. Sugary drinks, such as soda, sweetened juices, and energy drinks, are high in added sugars that require the body to pull water from cells to process them, potentially worsening dehydration. The high sugar content also provides empty calories, which can contribute to weight gain and increase the risk of type 2 diabetes. Alcohol is another major culprit for dehydration due to its diuretic effect, which causes the body to excrete more water than it takes in. When consuming alcohol, it is essential to balance it with plenty of water to minimize its dehydrating impact.

Comparison of Common Liquids for Hydration

To help you make informed choices, here is a comparison table of various liquids and their hydrating characteristics.


Liquid	Primary Hydrating Component	Best For	Key Consideration
Plain Water	Water	All-day, general hydration	No calories or sugar; the gold standard.
Skim Milk	Water, electrolytes, protein	Post-exercise recovery; sustained hydration	High in nutrients, can be more hydrating than water over time.
Coffee/Tea (Moderate)	Water	Morning routine; source of antioxidants	Moderate caffeine intake is fine; watch added sugars.
Herbal Tea	Water	Flavorful hydration without caffeine	Excellent calorie-free, caffeine-free alternative.
100% Fruit Juice	Water, vitamins	Nutrient boost; limited moderation	High in natural sugars, should be limited to 150ml daily.
Low-Sodium Broth	Water, electrolytes, sodium	Replenishing fluids and electrolytes when sick	Avoid high-sodium versions for general hydration.
Sports Drink	Water, sugar, electrolytes	Intense exercise (>60 min) or severe fluid loss	High in added sugar; not necessary for general use.
Sugary Soda	Water, but counteracted by sugar	A rare treat, not for hydration	High added sugar can lead to dehydration; contains empty calories.

Conclusion: A Diverse Approach to Hydration

Staying hydrated is a fundamental part of a healthy lifestyle, and the good news is that you have a wide array of choices beyond just plain water. By understanding what liquids count towards water intake and including a variety of water-rich foods in your nutrition diet, you can easily meet your fluid goals. Prioritize plain water as your primary source, but don't hesitate to incorporate moderate amounts of other beneficial beverages like milk, tea, and broth. Just remember to limit sugary and alcoholic drinks to ensure optimal health and hydration. For most people, simply listening to your body's thirst signals and observing urine color is the best guide, but embracing a diverse fluid intake can make staying hydrated easier and more enjoyable.

For more in-depth information on nutrition and health, consult reputable resources such as the British Nutrition Foundation.

Frequently Asked Questions

Yes, contrary to old myths, studies show that moderate consumption of caffeinated coffee and tea provides a net hydrating effect and counts towards your fluid intake. The diuretic effect of caffeine is minimal and does not negate the water content of the drink.

Yes, milk is a very effective hydrating beverage. It contains water, protein, fats, and the sugar lactose, all of which help the body retain fluid for longer than plain water, making it an excellent choice for rehydration.

No, sugary drinks are not good for hydration. Their high sugar content can cause the body to pull water from cells to process it, potentially leading to a greater sense of thirst and worsening dehydration.

Foods contribute significantly to your daily fluid intake, typically accounting for about 20-30% of your total water needs. Fruits, vegetables, and soups are especially water-rich sources.

Sports drinks are best reserved for intense, prolonged physical activity lasting over an hour or for rehydrating after significant fluid loss from illness. For general hydration, plain water is the healthier, lower-sugar option.

Yes, alcohol is a diuretic that promotes fluid loss through increased urination. To counteract this effect, it is recommended to drink water alongside alcoholic beverages and limit consumption.

You can add natural flavors to your water by infusing it with fruits like lemon, lime, or berries, or herbs such as mint or basil. Sugar-free sparkling water is another good option for variety.