The Fundamental Difference: Hydration vs. Added Sugars
When it comes to hydrating your body, not all fluids are created equal. While both water and cordial contain water, their nutritional profiles and effects on your health are vastly different. The primary function of any beverage is to help maintain your body’s fluid balance, which is essential for every bodily function, from regulating temperature to lubricating joints.
The Pure Power of Water
Water is the gold standard for hydration for several key reasons. It is a calorie-free, sugar-free, and additive-free beverage that provides exactly what your body needs without any downsides. Proper hydration with water supports healthy organ function, aids digestion, and helps flush out waste. Drinking water before, during, and after physical activity is especially crucial to replace fluids lost through sweat. The NHS recommends water as the best fluid for replacing lost fluids.
The Complications of Cordial
Cordial, also known as squash in some regions, is a concentrated syrup typically mixed with water. While it makes drinking fluids more palatable for some, it introduces significant issues. The most concerning factor is the high sugar content in many traditional cordials. Some varieties contain as much sugar as regular soft drinks, with a 1-litre bottle of cordial concentrate potentially containing up to 80 teaspoons of sugar. Even 'no-added-sugar' or 'diet' cordials, which use artificial sweeteners, still pose potential problems. These sweeteners can contribute to a habit of desiring sweet drinks and some studies suggest they may affect gut health and reduce bone density.
Health Impacts: Cordial's Hidden Dangers
Regularly consuming sugary cordials can lead to a number of adverse health outcomes that plain water avoids. The high sugar content is directly linked to increased energy intake and, over time, can contribute to weight gain and obesity. This excess weight increases the risk of serious health issues like type 2 diabetes and heart disease.
Additionally, both sugar-sweetened and artificially-sweetened cordials are often highly acidic. Frequent consumption can lead to tooth enamel erosion, a major cause of tooth decay. This is especially concerning for children who may consume cordials regularly.
What the Experts Say
Organizations like the Heart Foundation and Better Health Victoria consistently recommend water as the primary beverage choice and advise limiting or avoiding sugary drinks like cordial. While cordial does contain water and can contribute to overall fluid intake, its hydrating benefits are often outweighed by its nutritional drawbacks, especially when compared to water. Sports dietitians also note that the high sugar and low electrolyte content of typical cordials make them unsuitable for aggressive rehydration during intense or prolonged exercise, where sports drinks or plain water are superior.
A Better Approach to Flavour
For those who find plain water unappealing, there are far healthier and more natural alternatives than cordial. These options provide flavor without the negative health effects associated with high sugar or artificial sweeteners.
- Infused Water: Add slices of fresh fruit like lemon, lime, orange, or cucumber to a pitcher of water. Herbs like mint or basil can also add a refreshing twist.
- Herbal Tea: Brew a large batch of your favorite herbal tea and chill it in the fridge for a flavorful and hydrating drink.
- Sparkling Water: For those who enjoy carbonation, sparkling water with a squeeze of fresh citrus offers a fizzy, calorie-free beverage.
Comparison Table: Water vs. Sugary Cordial
| Feature | Water | Sugary Cordial |
|---|---|---|
| Calories | 0 | High (due to added sugar) |
| Added Sugar | 0 | High (can contain many teaspoons per serving) |
| Effect on Teeth | Safe; often contains fluoride | Highly acidic, causes enamel erosion and decay |
| Impact on Weight | Helps manage weight by reducing caloric intake | Can contribute to weight gain and obesity |
| Hydration Effectiveness | The most effective and pure form of hydration | Hydrating, but often accompanied by unnecessary sugars and calories |
| Nutritional Value | None, but provides essential fluid | Minimal to none; may contain some fruit concentrate |
Conclusion: The Clear Winner for Health
While drinking a diluted cordial is technically a way to consume fluids, the answer to the question "Is drinking cordial just as good as drinking water?" is a definitive no. Water is the optimal choice for everyday hydration due to its purity, lack of calories and sugar, and its ability to support all bodily functions without any associated health risks. Sugary cordials, even when diluted, are linked to weight gain, dental problems, and other chronic health conditions. For those who struggle with plain water, healthier alternatives like fruit-infused water provide a flavorful and nutritious way to stay hydrated. Making water your primary beverage is one of the simplest and most effective steps you can take for your overall health.
The Best (and Worst) Drinks for Heart Health - Heart Foundation
