Does Adding Squash to Water Count as Drinking Water? The Truth About Hydration and Flavoured Drinks

November 6, 2025 •

4 min read

According to the NHS, fluids such as water, diluted squash, and milk all contribute to your daily fluid intake. This debunks the common myth that only plain water fully hydrates you, but the real question is, does adding squash to water count as drinking water in a nutritionally-sound way? This answer depends heavily on the type of squash and your overall dietary goals.

Quick Summary

Squash does contribute to your overall fluid intake, but its healthiness depends on its sugar and artificial sweetener content. While a diluted, sugar-free version is a viable option for those who struggle with plain water, plain water remains the best choice. This review covers the different types of squash, potential health drawbacks, and superior alternatives for optimal hydration.

Key Points

Fluid Intake: Yes, adding squash to water counts towards your daily fluid intake, as do other beverages like milk and tea.
Choose Wisely: Opt for 'no added sugar' squash to avoid excess calories and prevent high sugar spikes.
Dental Health Risk: Be aware that the acidity in most squashes, including sugar-free varieties, can cause tooth erosion over time.
Moderation is Key: While hydrating, squash should not replace plain water entirely due to potential concerns about artificial sweeteners and taste preference conditioning.
Better Alternatives: Natural alternatives like infused water with fresh fruit or herbs offer flavour without the added sugar or sweeteners.

The Hydration Reality: Are All Fluids Equal?

For a long time, conventional wisdom held that only plain water truly counted toward your daily fluid requirements. However, research and expert opinions have shown this to be a myth. Your body absorbs water from a variety of sources, including many beverages and even water-rich foods. A 2016 study, for instance, found that some drinks, like milk and orange juice, were even more hydrating than water over a two-hour period due to their nutrient composition.

When you add squash to water, you are primarily drinking water, but with added ingredients. The key is to assess the nutritional quality of those additions. The most significant factors to consider are sugar content, artificial sweeteners, and acidity. While a diluted, no-added-sugar squash will contribute significantly to your fluid intake, it is not the same as consuming pure water, and it comes with its own set of considerations.

The Impact of Sugar vs. No-Added-Sugar

Many consumers believe that switching to 'no added sugar' or 'diet' versions of squash solves all health problems. This is a crucial area to understand:

Regular (Full-Sugar) Squash: Often contains significant amounts of sugar, which contributes to higher calorie intake and can dramatically spike blood sugar levels. High sugar intake is linked to weight gain, an increased risk of type 2 diabetes, and accelerated tooth decay.
No-Added-Sugar Squash: These drinks replace sugar with artificial sweeteners like acesulfame K or sucralose. While they drastically cut calories, some scientists have raised concerns about the long-term effects of these sweeteners on gut health and metabolism.

This doesn't mean no-added-sugar squash is 'bad', but it does mean it should be consumed thoughtfully. It is a better alternative than sugary versions for hydration purposes, but not a complete substitute for plain water.

The Pros and Cons of Drinking Squash

Mixing squash with water can be a helpful way for those who dislike plain water to increase their fluid consumption. However, it's a practice that comes with both advantages and disadvantages.

Potential Benefits:

Encourages Fluid Intake: For individuals who find plain water boring, the added flavour can be a strong motivator to drink more and avoid dehydration.
Provides Vitamins: Some squashes are fortified with vitamins, offering a small nutritional boost, such as vitamin C.
Low-Calorie Option: No-added-sugar varieties provide a flavourful drink with minimal calories, which can be useful for those managing their weight.

Potential Drawbacks:

Acidity and Dental Erosion: Even sugar-free squash is often acidic, which can wear down tooth enamel over time, especially with frequent sipping throughout the day.
Sugar and Calorie Intake: Full-sugar versions contribute unnecessary calories and can harm dental health and overall metabolic wellness.
Artificial Sweetener Concerns: While generally considered safe in moderation, some research suggests potential negative impacts on gut health from artificial sweeteners, though more studies are needed.
Conditioning Taste Buds: Regularly drinking sweet fluids can train the palate to prefer sweetened drinks, making plain water less appealing over time.

Healthier Alternatives to Flavoured Water

If you are looking for alternatives that provide flavour without the potential downsides of commercial squash, you have plenty of options. These alternatives can help you stay hydrated while also offering natural nutrients.

Infused Water: Add fresh fruit slices like lemon, lime, berries, or cucumber to water.
Herbal Infusions: Introduce fresh herbs such as mint or rosemary for a refreshing flavour.
Sparkling Water: For those who enjoy a fizzy texture, plain sparkling water is a great calorie-free choice.
Herbal Teas: Many caffeine-free herbal teas are available and contribute to your overall fluid intake.

Squash vs. Plain Water: A Comparison Table


Feature	Plain Water	Sugar-Free Squash	Regular Squash (Full Sugar)
Hydration	Excellent. The purest form of hydration.	Excellent, as it's primarily water.	Excellent, but less optimal due to sugar content.
Dental Health	Best option. Non-acidic and contains no sugar.	High acidity can lead to dental erosion over time.	High sugar and acidity can cause severe tooth decay.
Calories/Sugar	0 calories, 0 sugar.	Minimal calories, uses artificial sweeteners.	High in calories and sugar.
Taste & Palatability	Neutral. Some find it bland.	Offers a range of flavours.	Offers a range of flavours.
Health Impact	Most beneficial for overall health.	Good for hydration, but artificial sweeteners have potential concerns.	Unfavourable due to sugar, linking to obesity and metabolic issues.
Cost	Lowest cost.	Moderate.	Moderate.

Conclusion: The Verdict on Squash

In conclusion, yes, adding squash to water does count towards your daily fluid intake, and can be a helpful tool for those who struggle to drink enough plain water. A diluted, no-added-sugar squash is a far better choice than a full-sugar version, which contributes to excess calories and poses significant dental and metabolic risks. However, even the sugar-free varieties should be consumed in moderation due to potential concerns regarding artificial sweeteners and the risk of dental erosion.

For optimal health, plain water remains the gold standard for hydration. If you seek flavour, consider healthier, natural alternatives like infusing water with fresh fruits and herbs. Moderation is key, and it's essential to not let squash completely replace plain water in your diet. Prioritizing plain water and using squash as an occasional treat is the most balanced approach for your hydration and overall health. For more comprehensive dietary advice, consider visiting the NHS Hydration Guidelines for reputable information.

Frequently Asked Questions

Yes, sugar-free squash, when properly diluted, is primarily water and contributes to your hydration status similarly to plain water. However, it's not the same as pure water and contains sweeteners and acid that plain water lacks.

While squash can help you meet your fluid needs, it is not recommended to drink only squash. Plain water is the purest and healthiest form of hydration, free from additives, sweeteners, and acids that can affect dental and gut health.

Yes, frequent consumption of squash, both sugary and sugar-free, can harm your teeth. The acid in these drinks can lead to dental erosion by wearing away the tooth enamel over time.

Sugary squash contributes to high calorie intake and blood sugar spikes, increasing the risk of obesity, type 2 diabetes, and severe tooth decay. These drinks provide empty calories with little to no nutritional benefit.

Some studies suggest potential negative effects of artificial sweeteners on gut health and metabolism, although they are generally considered safe in small quantities. For most people, consuming them in moderation is not a major concern, but it is a factor to be aware of.

Some squash varieties may be fortified with vitamins, such as vitamin C. However, this is not a reliable source of nutrition, and nutrients should be primarily obtained from a balanced diet rich in fresh produce.

A healthier way to flavour water is by infusing it with natural ingredients. You can add slices of fresh fruit like lemon, berries, or cucumber, or sprigs of herbs like mint or rosemary.