Is Drinking Almond Milk the Same as Drinking Water? Separating Fact from Hydration Fiction

November 8, 2025 •

4 min read

While almond milk consists mostly of water, containing up to 97% water in some brands, it is not the same as pure H2O for hydration. This critical difference is key when considering if drinking almond milk is the same as drinking water.

Quick Summary

Comparing almond milk and water reveals significant differences in hydration efficiency, nutritional content, and absorption. While almond milk contributes to fluid intake and offers vitamins and minerals, water is the superior choice for optimal hydration and fluid balance due to its simple composition.

Key Points

Absorption Speed: Water is absorbed more quickly and efficiently by the body than almond milk, making it the superior choice for rapid rehydration.
Nutrient Content: Water contains no calories or added nutrients, while almond milk offers beneficial vitamins like E and often fortified calcium and D, but with lower protein than dairy.
Calorie Difference: Water is calorie-free, whereas even unsweetened almond milk has calories, and sweetened varieties contain added sugars.
Digestion vs. Hydration: Your body must digest almond milk due to its fats and proteins, slowing fluid absorption compared to the immediate effect of drinking plain water.
Complement, Not Substitute: Almond milk is a valuable and hydrating liquid but should be viewed as a nutritional supplement or alternative, not as a replacement for daily water intake.
Prioritize Water: For maintaining basic fluid balance and fulfilling core hydration needs, water is the best and most effective choice.

The Core Difference: Water vs. Water Plus

At its most basic level, almond milk is made by blending almonds with water and then straining the mixture to remove the solids. This manufacturing process means that almond milk is primarily water. However, the presence of fats, proteins, carbohydrates, and other additives fundamentally changes how the body processes it compared to plain water. The additional components in almond milk can slow the absorption of fluid, meaning the hydrating effects are not as immediate or efficient as with pure water. In essence, the liquid you consume is not just water; it's a more complex beverage that the body must first digest.

Why Water Is the Gold Standard for Hydration

Water is universally recognized as the best source of hydration for several key reasons. As a substance free of calories, sugars, and additives, water is absorbed quickly by the body, promoting rapid and optimal rehydration. It is fundamental to countless bodily functions, including:

Regulating body temperature
Transporting essential nutrients to cells
Removing waste products and flushing toxins
Lubricating joints and tissues
Supporting cognitive function

Water’s simplicity is its greatest strength in the context of hydration. When your body needs fluid, plain water provides it directly and without any extra work. There's no nutritional compromise—just pure, essential hydration.

Nutritional Comparison: Water vs. Unsweetened Almond Milk


Feature	Water	Unsweetened Almond Milk
Hydration Index	Highest; most effective for rehydration.	Contributes to hydration, but with slower absorption due to other components.
Calories	Zero.	Very low (typically 30-40 per cup), but not zero.
Sugar	Zero.	Zero in unsweetened varieties; can be high in sweetened versions.
Vitamin E	Zero.	Excellent source, often over 100% DV per serving.
Calcium	Zero.	Often fortified to match or exceed cow's milk.
Vitamin D	Zero.	Often fortified to help with calcium absorption.
Protein	Zero.	Very low (around 1 gram per cup).
Carbohydrates	Zero.	Very low.
Best For	Optimal, immediate rehydration; maintaining basic fluid balance.	Dairy-free alternative for adding nutrients to drinks/foods; post-workout recovery.

The Role of Ingredients: Fortification and Additives

While water is a static entity, almond milk's composition can vary significantly between brands. Store-bought versions often contain thickeners, emulsifiers, and preservatives to improve texture and shelf life. For those who choose almond milk to avoid dairy, fortified versions are crucial for maintaining essential nutrient intake, especially calcium and vitamin D. However, this fortification doesn't change the basic hydration dynamic. Sweetened varieties introduce added sugars and calories that can negatively impact overall health, making unsweetened almond milk the healthier option for most diets.

When to Choose Almond Milk

For everyday hydration, water is the undisputed champion. However, there are specific contexts where almond milk offers additional benefits, primarily related to its nutritional content and flavor profile. These include:

As a post-workout drink: While not as rapidly absorbed as water, some athletes may use almond milk as a base for recovery shakes to provide fluids, protein, and carbohydrates.
A dairy-free alternative for cooking and baking: Its creamy texture and low-calorie profile make unsweetened almond milk an excellent substitute for dairy milk in recipes.
To supplement nutrient intake: Fortified almond milk can be a simple way for people with lactose intolerance or those on plant-based diets to get extra calcium and vitamins A and D.
Adding flavor to your hydration routine: For those who find plain water unappealing, adding unsweetened almond milk to smoothies or coffee provides a flavorful way to increase overall fluid intake.

Environmental Considerations

The production of almond milk has drawn scrutiny for its high water footprint. Growing almonds is a water-intensive process, and a single glass of almond milk can require significantly more water to produce than other plant-based alternatives like soy or oat milk. While the total water usage is a complex issue, it's a factor to consider for environmentally conscious consumers. For pure hydration, water is by far the more sustainable choice, as it requires no processing and has a minimal environmental footprint for consumption.

Conclusion: Prioritize Water for Hydration

In conclusion, the claim that Is drinking almond milk the same as drinking water? is a myth. While almond milk is a liquid that contributes to overall fluid intake, it is not a direct substitute for water for optimal and efficient hydration. Water's simple composition allows for rapid absorption and is essential for maintaining proper bodily functions without introducing calories, sugars, or additives. Almond milk, especially fortified, unsweetened varieties, is a nutritious and tasty complement to a healthy diet, particularly for those with dietary restrictions or specific nutritional needs. When it comes to fulfilling your body's fundamental need for hydration, however, water should always be the top priority. Consult with a registered dietitian or physician to tailor your hydration strategy to your specific health goals, but for basic fluid balance, nothing beats water.

External Resource: CDC's guidance on water and healthier drinks

Frequently Asked Questions

While almond milk contains water and some electrolytes, plain water is more effective for rapid rehydration during moderate exercise. For intense, prolonged activity, a sports drink with higher electrolyte content may be more beneficial, or you can use almond milk as a recovery drink for added nutrients.

For weight loss, water is the better choice because it is calorie-free and sugar-free. While unsweetened almond milk is low in calories, water helps promote feelings of fullness without adding any caloric intake.

The main advantage of drinking water is its efficiency and speed in rehydrating the body. With no extra components to digest, water is absorbed immediately, whereas almond milk's added fats and proteins slow down the process.

No, sweetened almond milk is a less healthy option than unsweetened due to its added sugars, which can have negative health effects if consumed excessively. These sugars do not improve its hydrating properties.

While some studies suggest milk-based beverages can retain fluids longer due to their nutrient content, water provides faster hydration. Almond milk is not more hydrating than water, but it provides additional nutrients that water lacks, which might be beneficial post-workout alongside water.

Yes, almond milk contributes to your total daily fluid intake because it is a liquid with high water content. However, it should not be considered a direct replacement for the benefits of drinking plain water.

If you are using almond milk as a dairy alternative, choosing a fortified version is generally recommended. Fortification ensures you receive important nutrients like calcium and vitamin D that are naturally present in dairy milk.