Do White Claws Hydrate You? The Surprising Truth About Hard Seltzers

November 15, 2025 •

4 min read

Did you know that alcohol is a potent diuretic, meaning it causes your body to expel fluid rather than retain it? This scientific fact reveals the definitive answer to the popular question: do White Claws hydrate you, or do they actually work against your body's hydration needs?

Quick Summary

Alcoholic hard seltzers, including White Claw, are not hydrating because alcohol is a diuretic that increases fluid loss. Conversely, the non-alcoholic White Claw 0% version is formulated with added electrolytes to promote hydration.

Key Points

Diuretic Effect: The alcohol in White Claw makes it a diuretic, increasing urine production and causing fluid loss.
Not a Hydrating Beverage: Despite being mostly water, the alcohol content prevents standard White Claw from being hydrating, and it should not be considered an alternative to water.
Electrolytes are Key: The non-alcoholic White Claw 0% version is formulated with electrolytes and is designed to aid in hydration, unlike the alcoholic version.
Mitigate Dehydration: To counter the dehydrating effect of alcoholic White Claw, it is crucial to alternate with plain water and stay mindful of overall fluid intake.
Distinguish Your Drinks: It is important to differentiate between the hydrating properties of the new non-alcoholic seltzer and the dehydrating nature of the traditional hard seltzer.
Prioritize Plain Water: Plain water remains the best source of hydration, especially when consuming any form of alcohol, regardless of its calorie or sugar content.

The Dehydrating Truth Behind Hard Seltzers

There is a common misconception that because hard seltzers are light, low in sugar, and primarily composed of carbonated water, they must be a decent source of hydration. However, this is a dangerous myth to believe, especially when drinking in the sun or during exercise. The truth is that the key ingredient—alcohol—completely undermines any hydrating potential from the water content. Hard seltzers should never be used as a primary form of hydration.

Alcohol's Diuretic Effect

The reason hard seltzers are dehydrating is because alcohol is a diuretic. This means it actively promotes increased urination and fluid loss from the body. The science behind this involves the hormone vasopressin, which is normally responsible for telling your kidneys to reabsorb water. When you consume alcohol, it interferes with this hormone, causing your kidneys to release more water than they should. As a result, you urinate more frequently and expel more fluid than you are taking in, leading to dehydration. Even though White Claw is a hard seltzer with a relatively low ABV (alcohol by volume), consuming it will still trigger this diuretic response.

The Hard Seltzer Hydration Myth

For many, the appeal of hard seltzer is its refreshing taste and lower-calorie profile compared to other alcoholic beverages. This lightness can be misleading, making drinkers feel less heavy and falsely confident that they are not impacting their hydration levels negatively. The carbonation can also trick the brain into a sense of quenching thirst, but as nutritionists point out, you must treat all alcoholic drinks with the same level of caution regarding hydration. The fluid loss from the diuretic effect can be exacerbated by other factors like hot weather, sun exposure, and physical activity, making it easy to become mildly dehydrated without even realizing it.

The Key Distinction: Alcoholic vs. Non-Alcoholic White Claw

Understanding the difference between the standard hard seltzer and White Claw's non-alcoholic offering is crucial for those concerned about hydration. The presence or absence of alcohol is the deciding factor.

When White Claw Actually Hydrates You

In a recent development, White Claw launched a product that is, in fact, hydrating: the White Claw 0% Alcohol line. This beverage is specifically designed for hydration and contains added electrolytes. It is important to note that this is an entirely separate product from the company's signature hard seltzer. The non-alcoholic version offers a flavorful and functional alternative for those seeking refreshment without the dehydrating side effects of alcohol. Unlike its alcoholic counterpart, the White Claw 0% does not have a diuretic effect and helps restore the body's fluid balance. The addition of electrolytes, including sodium and potassium, helps the body absorb water more effectively.

Hydration Strategies When Drinking Hard Seltzer

If you choose to enjoy an alcoholic hard seltzer, there are several simple strategies to mitigate the dehydrating effects of alcohol and stay safe.

Alternate with water: The most effective method is to alternate between alcoholic beverages and plain water. Have one glass of water for every hard seltzer you drink to help replenish lost fluids.
Hydrate before and after: Drink a large glass of water before you begin drinking and another large glass before going to bed. This helps your body prepare for and recover from the fluid loss.
Monitor your consumption: The more alcohol you consume, the greater the diuretic effect. Moderation is key to minimizing its impact on your body.
Eat hydrating foods: Munch on water-rich foods like fruits and vegetables, such as watermelon or cucumbers, to support your fluid intake.
Avoid excessive caffeine: Caffeine is also a mild diuretic. Combining it with alcohol can increase the risk of dehydration, so be mindful of your intake.

Comparison Table: Hard Seltzer vs. Hydrating Beverages


Feature	Alcoholic White Claw	Non-Alcoholic White Claw 0%	Plain Water
Primary Hydration Status	Dehydrating	Hydrating	Hydrating
Diuretic Effect	Yes, due to alcohol	No	No
Electrolytes Added	No (most versions)	Yes	No
Contains Alcohol	Yes (approx. 5% ABV)	No	No
Calorie Count (approx.)	~100 calories per 12 oz	~15 calories per 12 oz	0 calories
Best for Rehydration?	No	Yes, excellent choice	Yes, excellent choice

Conclusion: Drink Responsibly and Stay Hydrated

While the crisp, fruity taste of a hard seltzer can be incredibly refreshing, it is essential to understand that it is not a hydrating beverage. The alcohol content in standard White Claw acts as a diuretic, leading to fluid loss and potential dehydration. For those seeking true hydration with flavor, the non-alcoholic White Claw 0% offers a new, effective option thanks to its electrolyte content. Ultimately, responsible consumption means enjoying alcoholic beverages in moderation and being proactive about drinking plenty of plain water to keep your body properly hydrated. For more details on hard seltzers and their effects, consult a reliable health resource like WebMD's Hard Seltzer Facts.

Frequently Asked Questions

No, you should not drink White Claw for hydration during or after exercise. The alcohol in the hard seltzer has a diuretic effect that will cause fluid loss, counteracting any hydrating benefits from its water base.

Yes, the non-alcoholic White Claw 0% line is hydrating. It is made without alcohol and is infused with electrolytes, which help your body maintain fluid balance.

To prevent dehydration, you should alternate each hard seltzer with a glass of plain water. Additionally, avoid excessive consumption and consider drinking water before and after consuming alcohol.

The regular alcoholic White Claw does not contain electrolytes. However, the new non-alcoholic White Claw 0% line is specifically formulated with hydrating electrolytes.

Alcohol suppresses the production of vasopressin, an antidiuretic hormone that signals your kidneys to absorb water. With less vasopressin, your kidneys release more water into your bladder, causing increased urination and fluid loss.

Any hard seltzer or alcoholic beverage has a dehydrating effect due to its alcohol content. White Claw is no exception, and this applies across all hard seltzer brands.

Neither hard seltzer nor beer is considered hydrating. While hard seltzers might have a higher water content, both contain alcohol, which is a diuretic. The best choice for hydration remains water.