Is Drinking Cordial as Good as Drinking Water?

January 13, 2026 •

3 min read

According to the Heart Foundation, when it comes to heart-healthy drinks, nothing is better than water. This is because water is essential for normal bodily functions, whereas drinking cordial as a substitute often comes with high sugar content and empty calories.

Quick Summary

This article explores the fundamental differences between cordial and water, detailing their impact on hydration, calorie intake, and overall health. It also provides a comprehensive comparison and offers healthier alternatives to sugary cordials.

Key Points

Water is the optimal choice: Plain water offers the purest form of hydration without any calories, sugar, or additives.
Sugary cordial is harmful: Regular, sugary cordials are high in empty calories and can increase the risk of weight gain, type 2 diabetes, and heart disease.
Diet cordial is a compromise: Low-sugar or diet cordials use artificial sweeteners and are a better alternative than sugary versions, but they don't offer the same health benefits as pure water.
Liquid sugar is especially bad: The body processes liquid sugar differently than solid food, leading to reduced satiety and increased calorie consumption.
Flavor water naturally: For taste, infuse water with fruits or herbs instead of using high-sugar cordials.
Prioritize pure hydration: For best results, water should be the primary beverage choice, especially during exercise and in hot weather.

The Importance of Hydration

Proper hydration is critical for overall health and survival. Our bodies are composed of a large percentage of water, which is necessary for a wide range of functions, including temperature regulation, nutrient transportation, waste removal, and joint lubrication. Dehydration can lead to a variety of issues, from minor discomforts like dry mouth and fatigue to more severe complications such as kidney stones and heatstroke. Water is the purest, most efficient way to hydrate, as it contains no calories, sugars, or additives.

The Problem with Cordial

While cordial can make drinking water more appealing for some, it is not a suitable replacement for plain water, particularly in its sugary form. Cordial is a concentrated syrup that is mixed with water, and depending on the brand and type, it can contain a significant amount of sugar. Some varieties are marketed as "high juice," but these can be just as high in sugar as regular soft drinks. Excessive sugar consumption, especially in liquid form, has been linked to numerous health problems.

Health Risks of Sugary Cordial

Weight Gain: Liquid sugar calories are not as filling as calories from solid food, which can lead to consuming more calories overall and contribute to weight gain.
Type 2 Diabetes: Regular consumption of sugar-sweetened beverages is strongly linked to an increased risk of developing type 2 diabetes.
Dental Health Issues: The high sugar and acidic nature of many cordials can erode tooth enamel and contribute to tooth decay.
Heart Disease: Studies have shown a link between daily consumption of sugary drinks and a higher risk of cardiovascular disease.
Liver Disease: When the liver is overloaded with sugar, particularly fructose, it converts the excess into fat. This can lead to insulin resistance and fatty liver disease.

Cordial vs. Water: A Comparison

To highlight the clear differences, here is a comparison of water and a typical sugary cordial.


Feature	Water	Sugary Cordial	Diet/Low-Sugar Cordial
Calories	0	Significant, from sugar	Very low or 0
Sugar Content	0	High, often several teaspoons per glass	0 (uses artificial sweeteners)
Hydration Efficiency	High - direct hydration without additives	Good, but sugar and additives can affect its health benefits	Good, without the sugar load
Nutritional Value	None (pure H2O)	None, contains empty calories	None
Dental Impact	Positive - some tap water contains fluoride	Negative - acidic and high in sugar	Negative - often acidic, can erode enamel

Healthier Alternatives and Better Choices

For those who dislike the taste of plain water, there are several healthy alternatives that don't come with the negative health effects of sugary cordials. A dietitian has even reviewed a sugar-free cordial as a healthy hydration choice, finding it a suitable option for those who struggle with plain water, provided the artificial sweeteners are not a concern.

Fruit-Infused Water: Add sliced fruits like lemons, limes, berries, or cucumber to plain water for a natural flavor boost.
Herbal Teas: Brew herbal teas and drink them hot or iced. They are a great way to hydrate with a variety of flavors and no added sugar.
Soda Water with Natural Flavoring: Use plain soda water with a squeeze of fresh lemon or lime juice.
Sugar-Free Cordial (in Moderation): Opt for diet or 'no added sugar' versions. However, be mindful that they still contain artificial sweeteners and can train your palate to prefer sweet tastes.

Conclusion: Water Reigns Supreme

While a splash of cordial can certainly make water more palatable for some, it is crucial to understand that it is not on par with drinking pure water for health and hydration. Sugary cordials, in particular, bring a host of risks, including weight gain and a higher chance of developing chronic diseases like type 2 diabetes and heart disease. The best choice for consistent, healthy hydration remains water, especially tap water, which is free, clean, and often fortified with fluoride for dental health. For those seeking flavor, natural additions or low-sugar alternatives are a much better option to support overall well-being. Ultimately, making informed choices about your beverage consumption can have a significant positive impact on your health. More on healthy alternatives

Frequently Asked Questions

Yes, cordial is diluted with water, so it does contribute to fluid intake and hydration. However, sugary versions come with unnecessary calories and health risks, making pure water a superior choice.

Diet or sugar-free cordial is a better option than sugary cordial as it contains fewer or no calories and sugars. However, some health experts suggest that it can still encourage a preference for sweet tastes and the artificial sweeteners are not without potential issues.

The amount of sugar in cordial varies by brand. Some manufacturers pack as much as 54-80 teaspoons of sugar into a 1-liter bottle of concentrate, meaning a single glass can contain multiple teaspoons of sugar.

While fruit juice contains some vitamins, it can be just as high in sugar as cordial and should be consumed in moderation. It is often recommended to dilute juices with water to reduce their sugar concentration.

Water has numerous benefits, including calorie-free hydration, regulating body temperature, protecting organs, flushing out waste, and lubricating joints. It is the most natural and effective way to hydrate.

Yes, drinking too much sugary cordial can easily lead to weight gain. The calories in liquid sugar are often not registered by the brain in the same way as solid food, leading to consuming more calories overall.

Switching from cordial to water can lead to a reduction in sugar and calorie intake, potentially aiding in weight loss. It may also improve dental health and decrease the risk of chronic diseases associated with high sugar consumption.