Beyond the Glass: Do other drinks other than water count towards your hydration?

October 11, 2025 •

4 min read

According to a study from Scotland's St. Andrews University, beverages with small amounts of sugar, fat, or protein may even hydrate you better than water for a longer period. This challenges the common belief that only plain water contributes to fluid intake. But do other drinks other than water count towards your hydration? The answer is more nuanced than a simple yes or no, depending on the type of beverage and how much you consume.

Quick Summary

Many beverages, including milk, tea, and even moderate amounts of coffee, can contribute to your daily fluid intake. The body processes water from all sources, although ingredients like high sugar or excessive caffeine can influence the overall hydrating effect. Choosing varied fluids in moderation helps maintain optimal health.

Key Points

Variety Counts: The body absorbs fluids from a wide range of beverages, not just plain water.
Milk is a Hydration Powerhouse: Studies show milk can be more hydrating than water for longer periods due to its protein, fat, and electrolytes.
Moderate Caffeine is Fine: In normal amounts (up to 400mg), coffee and tea contribute to hydration and do not cause significant dehydration.
Watch Out for Sugar: High-sugar drinks like soda and many fruit juices can hinder hydration and add unnecessary calories.
Thirst Isn't a Late Signal: Feeling thirsty is a natural cue from your body, not an emergency signal for severe dehydration.
Electrolytes are Key for Retention: Beverages with electrolytes, like milk and oral rehydration solutions, promote better fluid retention.
Sports Drinks are Situational: They are beneficial for endurance athletes but generally unnecessary for casual hydration due to added sugars.
Hydrating Foods Exist: Water-rich foods like watermelon, cucumber, and soups are great sources of fluid.

The Science of Hydration Beyond Water

Proper hydration is a cornerstone of a healthy diet, impacting everything from physical performance to cognitive function. While water is undeniably the best, most direct source of hydration, the body can and does absorb fluid from virtually any beverage. The key lies in understanding how different ingredients—such as electrolytes, sugars, and proteins—affect the body's fluid balance. Factors like a beverage's volume and its nutrient composition influence how effectively and for how long it keeps you hydrated.

Some beverages, like milk, have a higher "Beverage Hydration Index" (BHI) than plain water. The BHI measures how much a given drink increases fluid retention in the body, which is higher in drinks that have additional components like fat, protein, and electrolytes that slow the rate of gastric emptying. This means the fluid is absorbed over a longer period, leading to less urine production and better sustained hydration.

Breaking Down Common Beverages

Milk

Often overlooked, milk is one of the most hydrating beverages available. It contains electrolytes like sodium and potassium, as well as protein and lactose, which help the body retain fluid more effectively than plain water. Studies have found that both full-fat and skim milk can lead to better hydration and higher fluid retention over several hours compared to water. It can be an excellent choice for rehydration, particularly after exercise.

Coffee and Tea

For years, a persistent myth claimed that caffeinated drinks like coffee and tea were dehydrating. While caffeine is a mild diuretic, its effect is not strong enough to counteract the large volume of water in these beverages when consumed in moderation. Most experts agree that up to 400 mg of caffeine per day (about 3-4 cups of coffee) does not significantly affect hydration in regular consumers. The water content of coffee and tea still contributes to your overall daily fluid intake. However, for those with low caffeine tolerance, or when consumed in very large amounts, the diuretic effect might be more noticeable.

Fruit Juices and Smoothies

One-hundred percent fruit juice contains a high percentage of water and electrolytes, such as potassium, making it a viable hydrating option. However, it is crucial to consume it in moderation due to its high sugar content, which can provide excess calories and potentially hinder hydration if the concentration is too high. Diluting juice with water is a good strategy to reduce sugar intake while still benefiting from the flavor and electrolytes. Smoothies can also be hydrating but should be evaluated based on their ingredients; adding high-water fruits and vegetables can be beneficial.

Sugary Drinks, Soda, and Energy Drinks

These beverages are the least beneficial for hydration. Their high concentration of added sugars forces the body to pull water from its cells to dilute the sugar, which can actually worsen dehydration. The combination of sugar and caffeine in many energy and sugary drinks creates a double diuretic effect, leading to increased fluid loss. It is best to avoid these for hydration purposes and limit their consumption as part of a healthy diet.

Sports Drinks

For the average person, water is sufficient for hydration. Sports drinks are specifically formulated for endurance athletes exercising for over an hour, as they contain carbohydrates and electrolytes lost through sweat. The electrolyte content can aid in faster water absorption and retention. For casual exercise or daily fluid needs, though, the added sugar is unnecessary and can contribute to excess calorie intake.

Making Smart Choices for Hydration

Instead of relying solely on plain water, you can incorporate a variety of fluids to meet your daily hydration needs. Here are some healthy options:

Herbal Teas: Most herbal varieties are caffeine-free and are excellent for hydration, especially if you prefer a flavored warm drink.
Infused Water: Add slices of cucumber, lemon, or berries to your water for a low-calorie, flavorful alternative.
Broth-based Soups: These contain high water content and electrolytes, helping to replenish fluids.
Coconut Water: Known for its natural electrolyte content, coconut water is a good option for a mild, hydrating drink.

Comparison of Hydrating Beverages


Beverage Type	Hydration Effectiveness	Key Ingredients	Best For	Considerations
Water (Still/Sparkling)	Very High (Quick)	Pure Water	Daily, all-purpose hydration	Best for regular intake; free of calories and sugar.
Milk (Full-fat & Skim)	Very High (Sustained)	Water, Protein, Fat, Electrolytes	Post-exercise recovery; sustained hydration	Calories from fat and sugar; may not be suitable for lactose-intolerant individuals.
Oral Rehydration Solution	Very High (Sustained)	Water, Electrolytes, Sugar	Severe dehydration (illness, intense exercise)	Use as directed; contains sugar.
Coffee/Tea (Moderate)	High (Moderate)	Water, Caffeine, Antioxidants	Regular consumption, mental alertness	Caffeine sensitivity; limit sugary additions.
100% Fruit Juice	Moderate to High	Water, Sugar, Potassium, Vitamins	Nutrient boost; occasional hydration	High sugar content; dilute with water.
Sports Drinks	Moderate	Water, Sugar, Electrolytes	Intense, prolonged exercise (1+ hours)	High in sugar; unnecessary for casual activity.
Sugary Drinks (Soda, Energy)	Low	Water, High Added Sugar, Caffeine	Avoid for hydration purposes	High calories and sugar; can contribute to dehydration.

Conclusion: Beyond the Water Bottle

So, do other drinks other than water count towards your hydration? Absolutely, and some, like milk, can even sustain hydration for longer periods due to their nutrient composition. While water remains the optimal, calorie-free choice for daily fluid intake, relying solely on it is not the only way to stay hydrated. By incorporating a variety of hydrating foods and beverages into your diet in moderation—including things like herbal tea, milk, and diluted juice—you can effectively meet your body's fluid needs. The key is to be mindful of additives like sugar and excessive caffeine and to prioritize your health by making informed choices about what you drink. For further guidance on maintaining proper fluid intake, consider consulting reputable health resources like the CDC.

Frequently Asked Questions

No, when consumed in moderation, coffee does not significantly dehydrate you. The high water content offsets the mild diuretic effect of caffeine, meaning it still contributes to your overall daily fluid intake.

According to research, milk, particularly both full-fat and skim varieties, can be more hydrating than water over a longer period due to its fat, protein, and electrolyte content. One-hundred percent fruit juice can also be hydrating due to its water and electrolyte content, but its high sugar concentration means it should be consumed in moderation.

For most non-endurance athletes, water is sufficient. However, after intense, prolonged exercise, beverages with electrolytes and carbohydrates, such as milk or sports drinks, can be highly effective for replenishing fluids and energy.

No, drinks high in added sugar, like sodas and energy drinks, are not effective for hydration. The high sugar content can cause the body to pull water from its cells, and the addition of caffeine can further increase fluid loss, worsening dehydration.

The color of your urine is a good indicator. Pale yellow, plentiful, and odorless urine suggests you are well-hydrated. Darker urine indicates you need more fluids. Remember, some foods and medications can affect urine color, so consider your overall intake as well.

Many fruits and vegetables have high water content and can contribute to your fluid intake. Excellent examples include watermelon, cucumber, strawberries, lettuce, and peaches.

While uncommon for most people, it is possible to drink too much water, a condition known as hyponatremia, where sodium levels become dangerously diluted. Endurance athletes are most at risk, but normal kidneys can typically excrete excess fluid. It's best to listen to your body and avoid forcing excessive fluid intake.

Yes, most herbal teas are caffeine-free and are very effective for hydration. They can be a great way to add flavor to your fluid intake without the diuretic effect of caffeine.

Yes, studies have shown that the temperature of a beverage does not significantly impact its hydration effectiveness. Both hot and cold drinks, like tea or coffee, contribute fluid to your body.

Electrolytes like sodium and potassium are very important for maintaining fluid balance and retention in the body. They help cells absorb water and are lost through sweat, making their replenishment vital during intense exercise or illness.