Can I drink other liquids instead of water? Understanding Your Hydration Options

October 25, 2025 •

3 min read

While most people are told to drink plain water for hydration, a 2016 study published in the American Journal of Clinical Nutrition found that beverages like milk and oral rehydration solutions can be more hydrating than plain water in the short term,. However, this doesn't mean you can swap water entirely. The question of, "Can I drink other liquids instead of water?" is more complex than a simple yes or no, and the answer depends on the type of liquid, as well as your overall health and activity level.

Quick Summary

Although other beverages like milk, tea, and juice contribute to daily fluid intake, plain water remains the healthiest and most effective choice. Many alternatives contain added sugars or calories that can negatively impact health, making water the best option for optimal hydration.

Key Points

Plain Water is Optimal: While other liquids count, plain water is the healthiest, zero-calorie, and most effective way to hydrate regularly.
Milk Offers Excellent Hydration: Milk, both dairy and plant-based, provides superior short-term hydration due to electrolytes and nutrients, making it great for post-workout recovery,.
Be Cautious with Caffeinated Drinks: Coffee and tea contribute to hydration but in moderation. Excessive intake can cause side effects, and they are not as purely hydrating as water.
Limit Sugary Beverages: Soda and energy drinks are poor hydration choices. Their high sugar content can worsen dehydration and contribute to numerous health problems.
Food is a Fluid Source: Fruits and vegetables with high water content, such as watermelon and cucumber, contribute significantly to your daily fluid intake.
Watch Natural Sugars in Juice: Even 100% fruit juice should be limited due to its high natural sugar content and lack of fiber compared to whole fruit.
Consider Infused Water: For those who dislike the taste of plain water, infusing it with fruits or herbs is a great way to add flavor without sugar.

The Importance of Water

Water is essential for virtually every bodily function. It regulates body temperature, transports nutrients and oxygen to cells, lubricates joints, and helps flush waste from the body,. The human body is approximately 60% water, and since it cannot store water, it needs to be replenished daily through both food and drink. For most healthy adults, this typically equates to a total fluid intake of 11.5 to 15.5 cups per day, though individual needs vary based on activity level, environment, and health status.

Good Alternatives for Hydration

While plain water is the ideal choice, other beverages can effectively contribute to your daily fluid intake and even offer additional nutrients. Here are some of the best water alternatives:

Milk: Dairy and fortified plant-based milk are excellent for hydration, and some studies suggest they can be more effective than water in the short term due to their electrolyte, protein, and carbohydrate content,. This makes milk a great option for post-exercise recovery.
Herbal Tea: Non-caffeinated herbal teas, such as chamomile or peppermint, are a flavorful and calorie-free way to stay hydrated. They also provide antioxidants and other beneficial plant compounds.
Coconut Water: This is a naturally sweet and low-calorie fluid rich in electrolytes, particularly potassium. It's a good choice for replenishing fluids after mild exercise.
Infused Water: For those who find plain water boring, infusing it with fruits like lemon, berries, or cucumber slices is a great way to add flavor without sugar.
Broth-based Soups: These contribute significantly to fluid intake and contain sodium, which helps the body retain water. This is particularly useful when recovering from illness or dehydration.

Proceed with Caution: Moderation is Key

Some liquids, while hydrating, come with caveats that make them less suitable for regular replacement of water.

Caffeinated Drinks (Coffee & Tea): Despite popular belief, coffee and tea do count toward your fluid intake. While caffeine has a mild diuretic effect, studies show it doesn't cause a net fluid loss unless consumed in very high amounts. Moderation is advised to avoid side effects like jitters or sleep disruption.
Fruit Juice: 100% fruit juice is a source of vitamins and water, but it's also high in natural sugars and lacks the fiber of whole fruit. The American Heart Association recommends limiting fruit juice to one small glass (150ml) per day.

The Problem with Sugary and Alcoholic Drinks

Certain beverages are poor choices for hydration and can negatively impact your health if used as a primary fluid source. These should be consumed sparingly, if at all.

Sugary Soft Drinks & Energy Drinks: These contain high levels of added sugar and calories with no nutritional value. High sugar intake can increase the risk of obesity, type 2 diabetes, heart disease, and dental problems. Furthermore, the body has to work hard to process this excess sugar, which can actually lead to increased urination and dehydration.
Alcohol: Alcohol acts as a diuretic, causing the body to lose more fluid than it takes in. Excessive consumption can lead to dehydration and other significant health issues,.

Comparative Analysis of Hydration Sources


Feature	Plain Water	Skim Milk	Sugary Soda	Caffeinated Coffee	Fruit Juice (100%)
Hydration Efficiency	Excellent	Excellent (Short-term)	Poor	Good (in moderation)	Good
Electrolytes	None (unless added)	Yes (Sodium, Potassium, etc.)	None	None	Some (depends on fruit)
Added Sugars	No	No	Yes (High)	No (unless sweetened)	No (but high natural sugar)
Calories	0	Yes	Yes (High)	0 (unless additives)	Yes (High)
Overall Health Impact	Highly Beneficial	Highly Beneficial	Harmful	Beneficial (in moderation)	Mixed (limit due to sugar)

The Role of Food in Hydration

Don't overlook the role that food plays in your daily fluid intake. Many fruits and vegetables, such as watermelon, strawberries, and spinach, have a very high water content, contributing up to 20% of your total fluid needs. Consuming these foods is an excellent and healthy way to supplement your hydration efforts.

Conclusion

While it is technically possible to drink other liquids instead of water, and some can even offer superior short-term hydration, it is not recommended for meeting all your daily fluid needs. Plain water remains the optimal choice for consistent, healthy hydration due to its lack of calories, sugars, and additives. Other beverages should be viewed as supplementary sources of fluid, and those high in sugar or alcohol should be consumed sparingly. By making smart beverage choices, you can effectively meet your hydration goals while supporting your overall health and wellness.

Learn more about the specific health benefits of drinking water from the Centers for Disease Control and Prevention.

Frequently Asked Questions

While caffeinated beverages like coffee and tea have a mild diuretic effect, studies show that in moderate amounts, they do not cause a net fluid loss and can count toward your daily fluid intake,.

No, sugary sodas and juices are not good for hydration. Their high sugar content can actually draw water out of your cells and worsen dehydration. They are also linked to serious health problems like obesity and type 2 diabetes,.

For short-term or post-exercise hydration, milk and oral rehydration solutions have shown to be more hydrating than plain water due to electrolytes. However, for everyday, consistent hydration, plain water is the best choice,.

Sports drinks are designed to replace electrolytes and carbohydrates lost during intense, prolonged exercise (over an hour). For most people and regular workouts, plain water is sufficient and avoids the added sugars found in many sports drinks.

No, while fruits and vegetables with high water content contribute to hydration, you cannot get all your daily fluids from food alone. Beverages are still essential to meet your body's needs.

Yes, coconut water is a good source of hydration, especially after mild exercise. It is naturally low in sugar and high in electrolytes like potassium, but not high in sodium, which is needed after heavy sweating,.

Infused water provides the same hydration as plain water but with added flavor. Some fruits used for infusion, like citrus and berries, provide a boost of vitamins and antioxidants, making it a healthy and enjoyable option.