Does Drinking Squash Count as Hydration?

December 26, 2025 •

5 min read

According to the NHS, fluids like diluted squash count toward your daily fluid intake, challenging the myth that only water is hydrating. This makes drinking squash a viable option for those who struggle with the taste of plain water. But while it does contribute to hydration, the health implications depend heavily on the type of squash chosen, particularly regarding sugar and artificial sweetener content.

Quick Summary

This article explores if and how drinking squash contributes to hydration, detailing the differences between sugar-free and high-sugar varieties. It compares the pros and cons of squash versus water for hydration, discusses the impact of sweeteners, and offers healthier alternatives to maximize fluid intake.

Key Points

Yes, but it depends: Diluted, no-added-sugar squash counts as hydration, as its primary component is water, but it is not a direct substitute for plain water.
Mind the sugar: High-sugar squash should be limited due to its negative effects on blood sugar levels, weight, and dental health.
Choose wisely: Opt for no-added-sugar squash to avoid excessive calories and sugar, though be mindful of potential sweetener impacts on gut health.
Natural is better: Healthier flavoring alternatives include infusing water with fresh fruit and herbs.
Water is king: Plain water remains the best choice for pure, calorie-free hydration without any additives.
Moderation is key: A balanced approach, using squash in moderation alongside a primary intake of water, is best for overall health.
Check the label: Always read the nutritional information to understand the sugar and additive content of your chosen squash.

Understanding the Basics of Hydration

At its core, hydration is about replenishing the body's fluid levels, primarily with water. The human body is composed of a significant percentage of water, and maintaining this balance is crucial for various physiological functions, including temperature regulation, nutrient transport, and waste removal. Dehydration, which occurs when fluid loss exceeds fluid intake, can negatively impact physical performance, concentration, and overall health. The key to proper hydration is regular fluid consumption throughout the day.

How Diluted Squash Contributes to Fluid Intake

Since squash is a concentrated liquid mixed with water, the majority of the final drink is, in fact, water. This diluted mixture is a perfectly acceptable way to increase your overall fluid consumption. For individuals who find plain water unappealing, adding a small amount of no-added-sugar squash can encourage them to drink more frequently, which is a key factor in staying adequately hydrated. A 2016 study, for instance, showed that certain drinks, including milk and orange juice, had superior hydrating properties to plain water over a two-hour period, demonstrating that water is not the only effective option. While squash was not directly tested, a diluted, sugar-free version likely offers similar benefits.

The Critical Difference: Sugar vs. No Added Sugar

Not all squashes are created equal, and the primary distinction lies in their sugar content. Full-sugar squashes contain fructose, which can cause significant spikes in blood sugar levels, especially when consumed in large quantities. This is different from the fructose in whole fruit, which is absorbed more slowly due to the presence of fiber. Consuming high-sugar drinks regularly is linked to weight gain, dental erosion, and other health issues, making them a less ideal choice for daily hydration. In contrast, no-added-sugar versions utilize artificial sweeteners to provide flavor with minimal calories and sugar.

Comparison Table: Squash vs. Water


Feature	Plain Water	No-Added-Sugar Squash	High-Sugar Squash
Hydration Effectiveness	Excellent. The gold standard for hydration.	Very good. The high water content effectively hydrates the body.	Good, due to the water content, but can lead to adverse health effects if over-consumed.
Nutritional Value	No calories, sugars, or artificial additives. Contains naturally occurring minerals depending on the source.	Minimal calories. May contain trace amounts of added vitamins like Vitamin C.	High in calories and sugar, low in nutritional value.
Dental Health Impact	Highly beneficial. Helps clean the mouth and poses no risk to teeth.	Potential for dental erosion over time due to acidity, but lower risk than sugary options.	High risk of dental erosion due to both sugar content and acidity.
Metabolic Impact	No impact on blood sugar or insulin levels.	Minimal impact on blood sugar, suitable for most diets. Sweeteners may impact gut microbiome.	Can cause rapid spikes in blood sugar and dramatically impact energy levels.
Flavor	None. Can be enhanced with natural additions like fruit slices.	Various fruit flavors are available, helping to motivate fluid intake.	Sweet, concentrated fruit flavors that can become overbearing.

Considerations for Different Lifestyles

For the average person leading a sedentary lifestyle, the choice between water and no-added-sugar squash for one or two daily drinks is mostly a matter of personal preference and taste. The marginal health impact of a modest amount of sweeteners is unlikely to be a significant concern. However, water should still be the primary fluid source. For children, it is particularly important to moderate squash intake and focus on the no-added-sugar varieties, as excessive sugar consumption can lead to poor dietary habits and dental problems.

Athletes, especially those involved in high-intensity sports like squash, have different hydration needs. While diluted squash can contribute, prolonged or intense exercise requires replacing electrolytes lost through sweat. In these cases, a purpose-designed sports drink or a home-made electrolyte solution can be more beneficial than squash alone.

Healthier Ways to Flavor Water

If the appeal of squash is simply the flavor it adds to water, there are several healthier, natural alternatives to consider:

Infused Water: Add slices of fresh fruit like lemon, lime, orange, or berries to a pitcher of water. Herbs like mint or rosemary can also be used for a refreshing twist.
Herbal Tea: Brew decaffeinated herbal or fruit teas, which provide flavor without the sugar or artificial additives found in many squashes.
Unsweetened Fruit Juice (Moderated): A small amount of 100% fruit juice, well-diluted with water, can add flavor, though this should be consumed in moderation due to its natural sugar content.

Conclusion

To answer the question, "Does drinking squash count as hydration?"—yes, it does, but with important distinctions. The water used to dilute the concentrate effectively hydrates the body, making it a viable alternative for people who dislike plain water. However, the health benefits and drawbacks are heavily influenced by the product's sugar and additive content. Choosing a no-added-sugar or naturally sweetened version is the healthier option for daily consumption. While water remains the optimal choice for pure hydration, incorporating diluted squash in moderation is a pragmatic way to encourage greater fluid intake, provided you are mindful of its overall nutritional profile.

Ultimately, a balanced approach is key. Use no-added-sugar squash to supplement your water intake if needed, but remember that fresh water is the best and most natural form of hydration.

Natural alternatives to squash

Infusing water with fruit and herbs provides flavor without additives.
Herbal or fruit teas offer flavor without added sugar.
Diluting a small amount of 100% fruit juice offers flavor, but contains natural sugar.

The impact of sugar and sweeteners

High-sugar squash can lead to blood sugar spikes and dental problems.
No-added-sugar squash uses artificial sweeteners, which may have some side effects.
Water offers pure hydration with no sugar, calories, or additives.

How to improve hydration habits

Carry a water bottle and track fluid intake.
For athletes, consider a proper sports drink for electrolytes during intense exercise.
Listen to your body's thirst signals, and check urine color as a simple hydration indicator.

Best practices for kids and squash

For children, opt for diluted, no-added-sugar squash.
Keep consumption moderate to prevent a preference for overly sweet drinks.
Encourage plain water as the primary drink to establish healthy habits.

The final verdict

Diluted squash does count as hydration because its main component is water.
No-added-sugar versions are the healthier choice for frequent consumption.
Moderation is key, with plain water remaining the best daily option.

Frequently Asked Questions

No-added-sugar squash is a healthier option than its high-sugar counterpart because it avoids excessive calories and blood sugar spikes. However, it contains artificial sweeteners, which some research suggests may have potential long-term effects on gut health. For most people, consuming it in moderation is not considered harmful.

While diluted squash does hydrate you, it is not recommended to replace all your water intake with it. Water is the most natural and optimal choice for hydration. Diluted squash should be used in moderation as a way to supplement your fluid intake, especially if you find plain water unappealing.

Most health experts suggest that having one or two glasses of diluted, no-added-sugar squash per day is a moderate and generally safe amount for most healthy adults. It is best to use this to supplement, not replace, your intake of plain water.

Full-sugar squash does not directly cause dehydration because it is mostly water. However, the high sugar content can lead to other health issues like blood sugar fluctuations and dental problems. The body processes the sugar, and while the water helps with hydration, it is not the most efficient or healthiest way to hydrate.

Yes, flavored water from natural sources like fruit slices (lemon, lime, berries) or herbs (mint, rosemary) is generally healthier than commercially produced squash. It provides flavor without any added sugars, artificial sweeteners, or preservatives.

Some brands of squash, particularly those marketed as 'fruit + wellness' or with added vitamins, may contain trace amounts of nutrients like Vitamin C. However, these are minimal, and squash is not a significant source of vitamins or minerals. Obtaining nutrients from whole foods like fruits and vegetables is always a better option.

Yes, but with strict moderation. It is best to offer children diluted, no-added-sugar squash and encourage plain water as their primary drink. This helps prevent dental problems and a preference for sugary flavors that can lead to unhealthy eating habits.