Can almond milk count as water intake? A detailed guide to hydration

November 4, 2025 •

3 min read

The human body is made up of approximately 60% water, and staying properly hydrated is vital for overall health. For those seeking alternatives to plain water, a frequent question is whether can almond milk count as water intake effectively.

Quick Summary

Almond milk adds to your total daily fluid intake, but it is not a direct substitute for water. Plain water is the most efficient hydrator, while almond milk provides additional nutrients and calories that affect fluid absorption.

Key Points

Contributes to Fluid Intake: Almond milk, being mostly water, adds to your total daily fluid consumption.
Not a Direct Water Replacement: Due to its other ingredients, almond milk is not as efficient for hydration as plain water.
Contains Additional Nutrients: Fortified almond milk offers vitamins like E and D, and minerals like calcium, which plain water does not.
Unsweetened is Best: Flavored or sweetened almond milk can contain significant added sugars that counteract hydration benefits.
Supports Overall Hydration Strategy: Use almond milk as a complementary beverage alongside prioritizing plain water for optimal health.
Hydration Index Matters: The presence of fats and protein in almond milk slows absorption, unlike the rapid uptake of plain water.
Check Labels for Fortification: Look for brands that are fortified with key nutrients, especially if you use it as a dairy alternative.

Water: The Foundation of Hydration

Water is the gold standard for hydration, crucial for countless bodily functions, including regulating body temperature, lubricating joints, and removing waste. It is calorie-free, quickly absorbed, and the most direct way to replenish fluids. The Institute of Medicine recommends a total daily water intake of about 15.5 cups for men and 11.5 cups for women, with approximately 80% coming from beverages and 20% from food. However, this is a general guideline, and individual needs can vary based on activity level, climate, and overall health.

The Composition and Hydration Power of Almond Milk

Almond milk is a popular plant-based beverage created by blending almonds with water and then straining the mixture. As a result, it consists mostly of water. Some commercial brands can be up to 98% water, with a small percentage of almonds and various additives, including vitamins, minerals, and stabilizers.

While almond milk certainly contributes to your total fluid intake, its hydrating properties differ from plain water. Water has a higher 'hydration index' because it lacks additional substances that can slow absorption. The presence of fats and proteins in almond milk means the body absorbs its fluid content more gradually. Additionally, to enhance its nutritional profile, many almond milk products are fortified with electrolytes like calcium and potassium, which aid in fluid balance. This makes fortified almond milk more comparable to other beverages like cow's milk, which studies have shown can be more hydrating than plain water due to its lactose, protein, and sodium content slowing the fluid release.

Types of Almond Milk and Their Impact

Unsweetened almond milk: This version is typically low in calories and carbohydrates, making it a better option for general hydration compared to its sweetened counterparts.
Sweetened and flavored almond milk: These products contain added sugars, which can negate some of the health benefits. Excessive sugar intake is associated with negative health effects and should be avoided.
Fortified almond milk: Many store-bought varieties include added calcium, vitamin D, and other nutrients. These additions can contribute to bone health and overall nutrition but make it less direct for rehydration than pure water.

Choosing the Right Fluid for Your Needs

For most people, plain water should be the primary source of hydration throughout the day. It is the most effective and efficient fluid for maintaining the body's essential functions. However, beverages like almond milk can play a complementary role in a balanced diet. They offer a flavorful alternative and provide additional nutrients that water does not.

Consider your specific needs when deciding which fluids to consume. For instance, after intense physical activity, especially lasting over an hour, sports drinks with electrolytes may be more beneficial for replenishing lost minerals and energy, although plain water is usually sufficient for moderate exercise. Watery fruits and vegetables, like watermelon and cucumbers, also contribute significantly to fluid intake.

Comparison Table: Almond Milk vs. Water


Feature	Plain Water	Fortified, Unsweetened Almond Milk
Calories	0	~30-40 per cup
Added Sugars	0	0 (in unsweetened versions)
Protein	0	~1 gram per cup
Electrolytes	0 (or trace)	Fortified with calcium, potassium, etc.
Hydration Speed	Fast, directly absorbed	Slower due to fats and protein
Primary Function	Direct rehydration	Complementary fluid source, nutritional value

Conclusion

While almond milk does contain a significant amount of water and contributes to your total fluid intake, it does not function as a direct substitute for plain water. Water remains the most efficient and readily absorbed source of hydration for the body. Consider almond milk a supplementary beverage that offers additional nutritional benefits, particularly when fortified with vitamins and minerals. For optimal hydration and overall health, health professionals recommend making plain water your primary fluid source. By prioritizing water while enjoying almond milk and other healthy beverages in moderation, you can ensure your body's hydration needs are fully met.

Expert Recommendations for a Balanced Hydration Plan

Prioritize water: Aim to drink water throughout the day to meet the bulk of your fluid requirements.
Choose unsweetened options: If you drink almond milk, opt for unsweetened versions to avoid unnecessary added sugars.
Incorporate other fluids: Include other hydrating options like herbal teas, and water-rich foods such as fruits and vegetables.
Consider activity level: For intense or prolonged exercise, rehydration needs may be higher and might require beverages with more electrolytes.
Listen to your body: Pay attention to thirst cues, as they are a primary indicator of your hydration status.

Frequently Asked Questions

No, plain water is the most efficient hydrating fluid because it's absorbed quickly and doesn't contain additional substances that can slow the process.

While it contains water and some electrolytes, especially if fortified, plain water or specifically formulated sports drinks are often more effective for rapid rehydration after intense exercise.

Yes, sweetened almond milk contains added sugars that can add unnecessary calories and may not be as beneficial for hydration as the unsweetened version.

To ensure adequate fluid intake, prioritize plain water throughout the day. Your urine color is a good indicator; it should be light yellow or nearly colorless.

Almonds themselves contain some electrolytes like magnesium and potassium. However, many commercial almond milks are also fortified with minerals like calcium and potassium to enhance their nutritional profile.

Yes, other beverages like coffee, tea (in moderation), milk, and juice all contribute to your total daily fluid intake, though plain water remains the ideal choice.

For hydration purposes, the best choice is an unsweetened and fortified almond milk. This provides fluid with minimal calories and sugars while offering some beneficial nutrients.