Can Eating Popsicles Keep You Hydrated? The Cool Facts on Frozen Treats and Nutrition

November 9, 2025 •

4 min read

Popsicles can contain over 80% water, but can eating popsicles keep you hydrated effectively, or is it just a sugary myth? While they do contribute to fluid intake, their true hydrating value depends heavily on the ingredients and sugar content.

Quick Summary

Popsicles can aid in hydration, especially during illness or heat, but their effectiveness depends on ingredients. Homemade or low-sugar, electrolyte-rich versions offer superior benefits, whereas standard options can negate hydration with excess sugar.

Key Points

Water Content Matters: Popsicles are mostly water, meaning they do contribute to your daily fluid intake upon melting.
Choose Ingredients Wisely: Store-bought popsicles often contain high amounts of added sugar, which can undermine hydration efforts. Opt for homemade or low-sugar versions.
DIY Offers Control: Making popsicles at home allows you to control sugar content and add nutrient-rich ingredients like real fruit or coconut water.
Electrolytes Boost Effectiveness: For replenishing fluids lost through sweat, electrolyte-infused popsicles are more effective than plain, sugary ones.
Not a Water Substitute: Popsicles are a fun hydration tool but should not replace plain water as your primary fluid source.
Helpful When Sick: They are especially useful for hydrating individuals, like children or those with a sore throat, who are resistant to drinking fluids.

The Hydration Basics: How Popsicles Work

At their core, popsicles are frozen fluid, and anything that melts into a liquid and is ingested contributes to your overall hydration. For this reason, medical professionals often recommend popsicles and other frozen treats to sick patients, particularly children, who may be reluctant to drink plain water but need fluids to recover. The act of consuming a popsicle offers a palatable way to increase fluid intake.

The Critical Role of Water Content

Research has shown that many popsicles are composed of a significant percentage of water, with some studies indicating water content can be around 85%. This high moisture level means that, upon melting, the body absorbs the water just as it would from a glass. In addition, the cold temperature of the treat can provide a cooling sensation, which helps lower core body temperature during hot weather and offers a psychological boost of refreshment.

Not All Popsicles Are Created Equal

The most important factor in determining a popsicle's hydration value is its nutritional composition. Many mass-produced popsicles are laden with added sugars, artificial colors, and flavors, providing little to no nutritional benefit. The high sugar content can have a counter-effect on hydration. When the body consumes a large amount of sugar, it needs water to metabolize it, which can potentially lead to an energy spike followed by a crash, and for some, an upset stomach. The best choices are those made from natural, hydrating ingredients like fruit juice, coconut water, or those specifically formulated with electrolytes.

The Pros and Cons: A Balanced View

When considering popsicles for hydration, it's crucial to weigh the advantages against the drawbacks. They can be a fun and effective way to get fluids into reluctant drinkers, but they are not a replacement for plain water or a balanced diet.


Feature	Sugary Store-Bought Popsicles	Homemade/Electrolyte Popsicles
Hydration Effectiveness	Low to moderate. Water content is high, but excess sugar can be counterproductive.	High. Ingredients can be specifically chosen to maximize fluid and electrolyte replenishment.
Sugar Content	Often very high in added sugars, potentially leading to energy crashes and dental issues.	Customizable. Can be made with natural sweeteners or with no added sugar for a healthier option.
Electrolyte Content	Negligible or synthetic. May not effectively replenish minerals lost through sweat.	Can be packed with natural electrolytes from coconut water, fruit, and sea salt.
Nutritional Value	Generally low. Lacks significant vitamins, minerals, or fiber.	High. Uses real fruits and other ingredients rich in vitamins and minerals.
Best Used For	Occasional treat, especially when sick and other fluids are difficult to tolerate.	Effective rehydration after exercise, during illness, or on a hot day.

Maximizing Hydration: How to Choose or Make the Right Popsicle

For a truly hydrating and healthy frozen treat, focusing on the quality of ingredients is key. Making your own popsicles is a simple and effective way to ensure you are getting optimal hydration without the added negatives of store-bought versions.

The Benefits of Homemade Popsicles

Customization: Control the exact ingredients and sweetness level to suit your dietary needs.
Nutrient-Rich: By using fresh fruits and vegetables, you can create a treat rich in vitamins, minerals, and antioxidants.
Electrolyte Replenishment: Easily add natural sources of electrolytes like coconut water or a pinch of sea salt, which can be crucial after exercise or during high heat.
No Added Junk: Avoid artificial flavors, colors, and preservatives that offer no health benefits.

Ingredient Spotlight: Watermelon, Coconut Water, and More

When crafting your own hydrating popsicles, consider these powerhouse ingredients:

Watermelon: With a very high water content, watermelon also provides potassium and a refreshing flavor.
Coconut Water: This natural base is rich in potassium, sodium, and magnesium, making it an excellent natural electrolyte source.
Citrus Juices: A squeeze of lemon or lime adds flavor and vitamin C, and some contain electrolytes.
Berries: Berries add flavor, fiber, and antioxidants, and are easy to blend into a popsicle mix.
Sea Salt: Adding a small pinch of high-quality sea salt can help replenish lost sodium.

Beyond the Popsicle: Other Hydrating Alternatives

While popsicles can be a useful tool, a well-rounded approach to hydration is best. Other hydrating foods and beverages include:

Fresh Fruit & Veggies: Many contain high water content. Consider cucumber, celery, or citrus fruits.
Smoothies: Blending fruits and liquids creates a hydrating and nutrient-dense beverage.
Soups & Broths: Warm broths are excellent for fluid intake, especially when ill. A cold gazpacho can be a refreshing summer option.
Coconut Water: A great drink on its own for natural electrolytes.

For more information on the importance of electrolytes, you can visit the National Institutes of Health website.

Conclusion: Popsicles as a Supplementary Hydration Tool

So, can eating popsicles keep you hydrated? The answer is a qualified yes. Popsicles, like any fluid-containing food, contribute to your overall hydration. However, their true value depends entirely on their ingredients. While a sugary, mass-produced popsicle is best kept as an occasional treat, homemade or purpose-built electrolyte popsicles can be a genuinely effective and enjoyable way to replenish fluids and minerals, especially during hot weather or recovery from illness. They should be seen as a supplement to, not a replacement for, plain water and a balanced diet.

By focusing on natural, low-sugar options, you can leverage the convenience and appeal of popsicles to support your health goals effectively.

Frequently Asked Questions

Yes, especially if you have a sore throat or feel too unwell to drink plain water. Frozen fluids can be soothing and are often easier to tolerate, ensuring you get necessary fluids to help with recovery.

Yes. While both contain water, the high sugar content in conventional popsicles can be counterproductive to hydration and offers little nutritional value. Water-based or electrolyte popsicles provide better fluid replenishment without the negative effects of excess sugar.

Yes, but with care. For children, homemade popsicles made from 100% fruit juice, pureed fruit, or coconut water are the best option, as they avoid the high sugar and artificial ingredients found in many commercial varieties.

Yes, they can be very effective. Electrolyte popsicles, particularly homemade ones containing natural sources like coconut water and a pinch of salt, can help replenish the essential minerals lost through sweat more efficiently than plain water.

Excellent ingredients include watermelon juice, coconut water, pureed berries, citrus juices, and a small pinch of sea salt for electrolytes. You can also use fruit or vegetable juice bases for added nutrients.

High-quality electrolyte popsicles can offer similar benefits to a sports drink by replenishing minerals. However, unlike many sports drinks, homemade versions allow you to control ingredients and avoid excessive added sugars, making them a healthier choice.

The amount varies, but since popsicles are predominantly water, a single one can provide a useful amount of fluid. For example, a 50g popsicle might contain around 40g of water, which is approximately 40ml of fluid.