Can you drink other drinks instead of water? The ultimate hydration guide

October 11, 2025 •

4 min read

According to Harvard Health, up to 20% of your daily fluid intake can come from the foods you eat, with beverages covering the rest. This raises a common question: Can you drink other drinks instead of water, or is plain H2O always superior? It turns out the answer is more nuanced than you might think.

Quick Summary

While plain water remains the healthiest and most accessible source of fluid, many other beverages can contribute to daily hydration. The key is understanding the nutritional content and impact of alternatives like milk, tea, juice, and sugary sodas on overall health and fluid balance.

Key Points

Water is the Ideal Choice: Plain water is the most efficient, calorie-free, and accessible way to hydrate, supporting all major bodily functions.
Nutrient-Rich Drinks Can Hydrate: Beverages with some protein, fat, or electrolytes, like milk and bone broth, can provide longer-lasting hydration than plain water by slowing fluid absorption.
Moderate Caffeine is Not Dehydrating for Most: For regular consumers, the fluid in coffee and tea typically balances out the minimal diuretic effect of caffeine, meaning they still contribute positively to hydration.
Avoid High-Sugar and Calorie-Heavy Drinks: Sugary sodas and energy drinks offer little nutritional value and can contribute to dehydration, weight gain, and dental decay.
Foods are an Important Source of Fluids: Water-rich fruits and vegetables, like watermelon and cucumbers, can contribute up to 20% of your daily fluid intake.
Prioritize Smart Swaps: To reduce unhealthy fluid intake, replace sugary drinks with flavored or sparkling water, herbal teas, or small, diluted portions of 100% fruit juice.
Know the Signs of Dehydration: Symptoms like dark urine, fatigue, thirst, and dizziness indicate you need to increase your fluid consumption, regardless of the source.

Water: The Foundation of Hydration

Water is undeniably the gold standard for hydration. As the body's primary fluid source, it is calorie-free, readily available, and essential for almost every bodily function. It helps transport nutrients to cells, regulate body temperature, cushion joints, and flush out waste. Without additives, water is absorbed quickly and efficiently, making it the most direct way to quench thirst and prevent dehydration. For most people, consuming water throughout the day is the simplest and most effective strategy for staying properly hydrated.

The Role of Food in Fluid Intake

While beverages are the main source of fluids, water-rich foods also play a significant role. Fruits and vegetables like watermelon, strawberries, cucumbers, and lettuce are excellent sources of dietary fluid and contribute valuable vitamins and minerals. For instance, a diet rich in fresh produce can provide a substantial amount of your daily water intake, helping you meet your hydration goals more enjoyably. Soups, broths, and yogurt also contribute fluids and electrolytes.

The Spectrum of Alternative Beverages

Beyond water, many drinks can contribute to your daily fluid intake, but their nutritional value and effects vary greatly. Some offer additional benefits, while others come with hidden costs like excess sugar and calories. Understanding these differences is crucial for making informed choices.

Healthier Alternatives

Milk (Dairy and Plant-Based): A study from St. Andrews University found that milk can be more hydrating than plain water over a longer period. This is because its lactose, protein, and fat content help slow the emptying of fluid from the stomach. It also contains sodium, which aids in water retention. For a healthier choice, opt for low-fat or unsweetened plant-based versions like soy or almond milk.
Tea: Plain black or green tea offers antioxidants and contributes to your daily fluid needs. The diuretic effect of its caffeine is often minimal for those who consume it regularly, as the fluid intake balances it out. Herbal teas are naturally caffeine-free and can provide flavor without added sugar.
Infused Water: For those who find plain water boring, infusing it with fruits (lemon, berries), vegetables (cucumber), or herbs (mint, basil) is a simple way to add flavor and encourage more consumption.
100% Fruit or Vegetable Juice: A small glass (around 150ml) of 100% juice can count toward your fluid intake and provides some vitamins. However, as the fiber has been removed, it's best consumed in moderation and preferably with a meal to mitigate the sugar impact. Diluting it with water is also a good strategy.

Less Healthy and Potentially Dehydrating Options

Sugary Drinks (Sodas, Fruit Drinks): High in calories and added sugar, these beverages offer little to no nutritional value. High sugar intake can cause cellular dehydration as your body pulls water from cells to dilute the sugar load. They are also a leading cause of dental problems, weight gain, and increased risk of diabetes.
Diet Sodas: While calorie-free, diet sodas still contain artificial sweeteners that can lead to cravings for other sugary foods. They are highly acidic, which can erode tooth enamel over time. Some diet sodas contain caffeine, which acts as a diuretic, and overall, they are a poor choice for genuine hydration.
Energy Drinks: Often packed with high levels of caffeine and other stimulants, these drinks are not recommended for hydration. Their high sugar content and aggressive additives can lead to jitteriness, anxiety, and an increased diuretic effect.
Alcohol: As a potent diuretic, alcohol increases urine output, leading to fluid loss. Excessive alcohol consumption is dehydrating and can have serious health consequences.

Comparison of Common Beverages for Hydration


Beverage	Calories	Added Sugar	Electrolytes	Hydration Quality	Other Considerations
Plain Water	0	0	No (unless fortified)	Excellent	The best choice; free and readily available
Low-Fat Milk	Moderate	No	Yes (sodium, potassium)	Excellent (sustained)	Contains protein and calcium; can be more hydrating long-term
Black/Herbal Tea	Low/0	0	Minimal	Good	Provides antioxidants; caffeine can have a mild diuretic effect in high doses
100% Fruit Juice	High	No (natural)	Some	Fair (if diluted)	Lacks fiber; high sugar content; limit to small portions
Sports Drink	High	Yes	Yes (sodium, potassium)	Good (for athletes)	Only necessary for intense, prolonged exercise; high in sugar and calories for casual use
Sugary Soda	High	Yes	No	Poor (dehydrating)	High sugar content leads to weight gain and cellular dehydration
Diet Soda	0	No	No	Poor (negligible)	Contains artificial sweeteners and acid; can increase cravings

Can You Drink Other Drinks Instead of Water? Making Healthier Swaps

To improve your overall diet and hydration, focus on reducing your intake of high-sugar and high-calorie beverages while incorporating more nutritious fluids. A healthy hydration strategy doesn't mean you can never enjoy another drink, but it does mean being mindful of your choices.

Swap soda for sparkling water. Add a squeeze of lemon or lime for a similar fizzy sensation without the sugar.
Replace fruit juice with infused water. You get the flavor without the concentrated sugar.
Choose water over sugary coffee drinks. Opt for black coffee or tea, or use unsweetened milk and a natural sweetener if needed.
Enjoy water-rich snacks. Instead of a sugary snack, eat an orange, a handful of grapes, or some carrot sticks.

By prioritizing plain water and opting for healthier alternatives in moderation, you can ensure your body is receiving the fluid it needs to function at its best. It's not about complete elimination, but about conscious, nutritious choices.

Conclusion

In conclusion, while water is the most efficient and beneficial source of hydration, the idea that only plain water counts is a misconception. Many other drinks, including milk, tea, and even diluted juice, contribute to your daily fluid requirements. However, this isn't a license to consume sugary sodas or energy drinks freely. For optimal health, the best approach is to make plain water your primary beverage and choose other, more nutritious fluids in moderation. Understanding how different drinks affect your body empowers you to build a healthier, more sustainable hydration routine that supports your overall well-being.

Frequently Asked Questions

Yes, for most people who consume them regularly, the fluid in coffee and tea counts toward your daily fluid intake. While caffeine is a mild diuretic, the fluid content of these beverages typically outweighs the effect and doesn't cause dehydration.

Yes, milk is a very effective source of hydration. Due to its composition of protein, fat, and electrolytes like sodium and potassium, it can provide more sustained hydration over time than plain water.

Sugary sodas, and to a lesser extent fruit juices, are not good for hydration. The high sugar content can pull water from your body's cells, leading to cellular dehydration. They also offer excess calories with little nutritional benefit.

For moderate, everyday exercise, water is sufficient for rehydration. For high-intensity or prolonged workouts (over an hour), a sports drink containing electrolytes and carbohydrates can be beneficial to replace nutrients lost in sweat.

Yes, approximately 20% of your total fluid intake comes from food. Water-rich fruits and vegetables like watermelon, cucumbers, and strawberries are particularly good for this.

Yes, plain sparkling water is a healthy and hydrating alternative to plain water. It is calorie and sugar-free and can be flavored with a squeeze of citrus or herbs to add variety.

No, diet sodas are not a healthy alternative to water. While they lack calories, they contain artificial sweeteners and acid that can negatively affect your gut health, increase sugar cravings, and erode tooth enamel.