Beyond the Glass: What Does Drinking Water Include? for Total Hydration

October 8, 2025 •

4 min read

It's a common myth that all your daily fluid needs must come from plain water, but in reality, about 20-30% of our total water intake comes from the foods we eat. To truly achieve optimal hydration, it’s essential to understand what does drinking water include? beyond just a glass of H2O.

Quick Summary

Hydration is achieved through a variety of fluids and foods, not just plain water. A balanced approach includes consuming water, hydrating beverages like milk, tea, and juice, and incorporating water-rich fruits and vegetables into your diet to meet daily fluid needs.

Key Points

Variety of Sources: Total fluid intake includes water, other beverages, and water-rich foods.
Food Matters: Fruits and vegetables, which can be over 90% water, contribute significantly to daily hydration needs.
Moderate Caffeine is OK: Moderate consumption of coffee and tea counts towards hydration, as their water content outweighs the diuretic effect.
Choose Healthier Beverages: Beverages like milk, coconut water, and herbal tea provide hydration with added nutrients.
Watch Sugary Drinks: High-sugar beverages and excessive alcohol can hinder hydration and negatively impact health.
Hydration from a Balanced Diet: About 20-30% of daily fluid intake can come from solid food.

The Hydration Spectrum: More Than Just H2O

While plain tap water is the best and cheapest way to stay hydrated, it is just one component of a healthy person's total fluid intake. A comprehensive nutrition diet for hydration includes a wide variety of sources, encompassing both beverages and solid foods. The body efficiently extracts and uses water from many different items consumed throughout the day, and understanding this can help you stay properly hydrated, especially if you find plain water unappealing.

Hydration from Beverages

Beyond plain water, several beverages contribute significantly to your overall fluid balance. The key is to choose options that offer hydration without excessive calories or added sugars.

Milk: Skim and low-fat milk are excellent sources of hydration due to their high water content and presence of electrolytes, protein, and carbohydrates. Some research even suggests milk can be more hydrating than water after exercise because of its nutritional composition.
Tea and Coffee: The myth that caffeinated drinks are dehydrating has been debunked for moderate consumption. The water in a cup of coffee or tea far outweighs the mild diuretic effect of the caffeine, meaning they contribute to your daily fluid count. It's best to enjoy them without excessive sugar and cream.
100% Fruit Juice: Consumed in moderation, 100% fruit juice is primarily water and contains beneficial vitamins and minerals. However, it lacks the fiber of whole fruit and is higher in sugar, so a small 150ml portion is typically recommended per day.
Herbal Tea and Infused Water: For those who crave flavor, herbal teas (e.g., chamomile, peppermint) and infused waters (with cucumber, lemon, or mint) offer delicious, calorie-free hydration. Sparkling water is another refreshing, zero-calorie option.
Broth and Soup: Clear, broth-based soups and broths are great for hydration and also provide sodium and other minerals, which can help replenish electrolytes lost during sweating.
Coconut Water: A natural source of electrolytes, including potassium, coconut water can be a great way to rehydrate, particularly after intense physical activity.

The Power of Hydrating Foods

Solid foods, especially fruits and vegetables, contribute a surprising amount to your fluid needs. Some are made up of over 90% water, offering both hydration and essential nutrients.

Here are some of the most water-rich fruits and vegetables:

Cucumbers: At around 97% water, they are one of the most hydrating foods available.
Lettuce and Spinach: Leafy greens like lettuce (up to 96% water) and spinach (around 92% water) are excellent additions to salads and sandwiches for a fluid boost.
Watermelon and Melon: Aptly named, watermelon contains about 92% water, along with antioxidants and vitamins. Other melons like cantaloupe and honeydew are also high in water content.
Tomatoes: These versatile fruits are approximately 94% water and are rich in Vitamin C.
Strawberries and Oranges: Berries and citrus fruits are packed with water and provide vitamins and antioxidants.
Celery and Peppers: Crunchy vegetables like celery (95% water) and bell peppers (92-94% water) are great for snacking.

What to Watch Out For: Less Ideal Choices

Not all liquids are created equal when it comes to hydration. Sugary drinks, in particular, can be detrimental to your health.

Sugary Soft Drinks and Juices: These provide excess calories and can contribute to weight gain, insulin resistance, and increased risk of Type 2 diabetes. Their high sugar content can also contribute to dental problems.
Diet Soda: While they contain no sugar, diet sodas are not recommended as a primary hydration source. They can contain artificial sweeteners that may have long-term health implications, and many are acidic, potentially causing enamel erosion over time.
Excessive Alcohol: Alcohol acts as a diuretic, causing the body to lose water and leading to dehydration. If consumed, it is recommended to balance it with water to minimize dehydration effects.

Hydration Choices: A Comparison Table

To make informed decisions, here is a quick comparison of different fluid sources:


Source	Pros for Hydration	Cons	Optimal Use
Plain Water	Zero calories, readily available, best for general hydration.	Lacks electrolytes for intense exercise.	All-day fluid intake, especially before and during exercise.
Milk	Contains water, protein, electrolytes; good for post-exercise recovery.	Higher in calories (especially whole milk); not suitable for those with lactose intolerance.	Post-workout beverage, nutritious snack.
Coffee/Tea (Moderate)	High water content, antioxidants, can contribute to fluid needs.	High intake of caffeine can be a diuretic; risk of added sugars and creams.	Enjoy in moderation as part of a balanced fluid intake.
Water-Rich Foods	Provide water plus vitamins, minerals, and fiber.	Don't provide enough fluid on their own.	Excellent for supplementing fluid intake throughout the day.
Sugary Drinks	Provides fluid, but high in sugar and calories.	Contributes to weight gain, dental issues, diabetes risk.	Best to limit or avoid completely.

Conclusion

Hydration is not a one-drink affair. Your daily fluid intake is a cumulative effort of consuming water, nourishing beverages like milk and tea, and a diet rich in fruits and vegetables. By diversifying your sources, you can stay adequately hydrated while also enjoying a wider array of nutrients. Making mindful choices and being aware of the contributions of different foods and drinks is key to maintaining optimal fluid balance for better overall health.

Practical Tips for Optimal Hydration

Carry a reusable water bottle to sip from throughout the day.
Start your morning with a glass of water before your first cup of coffee or tea.
Keep a pitcher of water in the fridge with slices of fruit or herbs to add flavor.
Incorporate water-rich foods like soups and salads into your meals.
Choose skim or low-fat milk for a hydrating and nutritious option.
Limit high-sugar and alcoholic beverages, reserving them for occasional treats.

Frequently Asked Questions

Yes, in moderation, coffee and tea contribute to your total fluid intake. While caffeine has a mild diuretic effect, the high water content of these beverages means they are net hydrating, not dehydrating.

While fruits and vegetables are a fantastic source of hydration, providing about 20-30% of your daily fluid intake, you cannot get enough from them alone. You still need to drink fluids throughout the day.

For most people engaging in regular exercise, water is sufficient for hydration. Sports drinks are typically only necessary for endurance athletes during long or intense workouts to replace lost electrolytes and carbohydrates.

One hundred percent fruit juice can contribute to hydration and provides vitamins, but it lacks the fiber of whole fruit and is high in sugar. It should be consumed in moderation, and diluting it with water can be a good strategy.

If you don't like plain water, you can try sparkling water, milk, herbal teas, or infusing water with fruits like lemon, berries, or cucumber. Broth-based soups also contribute to your fluid intake.

While diet sodas are mostly water, they are not the best choice for hydration due to artificial sweeteners, acidity, and caffeine content that can cause side effects for some individuals. Plain water is a better option.

A simple way to check your hydration status is to observe your urine color. Pale yellow urine indicates good hydration, whereas darker urine suggests you need to drink more fluids.