Is drinking no added sugar diluted juice as good as water? A nutritional breakdown

October 24, 2025 •

4 min read

While a 2016 study found that certain beverages like milk and orange juice can have better short-term hydrating properties than water, the long-term health comparison is far more complex. For daily hydration, the question of 'is drinking no added sugar diluted juice as good as water?' requires a deeper look into a few key nutritional differences.

Quick Summary

This article examines the nutritional and health differences between plain water and diluted juice, even without added sugar. It details water's benefits as the primary hydrating fluid and explains the potential dental and metabolic drawbacks associated with even diluted juice. The guide helps in making informed beverage choices for optimal health.

Key Points

Water is the ultimate hydrator: Plain water is the most efficient fluid for replenishing lost fluids because it contains zero calories and sugar.
Diluted juice contains natural sugars and acids: Even without added sugar, diluted juice has natural fruit sugars and acids that can damage tooth enamel with frequent consumption.
Dental health risk with sipping: Health experts warn that constantly sipping on any sugary or acidic drink, even diluted, exposes teeth to prolonged acid attacks and can cause cavities.
Moderation is key for diluted juice: For those who dislike plain water, diluted juice can be an occasional alternative to increase fluid intake, but should not replace water as the primary beverage.
Artificial sweeteners have their own considerations: Some 'no added sugar' products contain artificial sweeteners that may affect gut health and could potentially sustain cravings for sweetness.
Flavor water naturally: A healthy alternative to diluted juice is fruit-infused water, using slices of real fruit like lemon or cucumber to add flavor without the concentrated sugars and acids.
Water supports overall health: Beyond hydration, water helps with weight management, toxin flushing, and maintaining proper bodily functions.

The Science of Hydration

At its core, hydration is about replenishing the fluids your body loses through breathing, sweating, and urination. The human body is mostly water, and this fluid is critical for regulating body temperature, lubricating joints, and aiding digestion. To achieve optimal hydration, a fluid must be absorbed efficiently by the body's cells. While many beverages contain water, their other components, such as sugar, minerals, and acids, can affect how effectively the water is absorbed and utilized.

Water is absorbed directly and contains no competing elements, making it the most efficient delivery vehicle for fluid. Conversely, drinks with a high concentration of dissolved particles, or a high osmolality, can actually slow water absorption and, in high doses, lead to gastrointestinal issues. Even when diluted, juice contains these natural sugars and acids, which can impact the hydration process differently than pure water.

The Case for Water: The Gold Standard

Water is widely regarded as the healthiest and most effective source of hydration for several compelling reasons:

Zero Calories and Sugar: Water is completely free of calories and sugar, making it the ideal choice for weight management and controlling blood sugar levels. Unlike juice, it contributes no extra energy to your diet.
Dental Health: Plain water is the best drink for your teeth. When fluoridated, it can help strengthen tooth enamel and prevent cavities. It also helps rinse away food particles and neutralizes acid from other foods and drinks.
Kidney Function: Proper water intake is crucial for flushing toxins from the body and preventing kidney stones and other urinary tract infections.
Cost-Effectiveness: Tap water is significantly cheaper than any store-bought beverage, making it the most economical hydration option.

The Nuances of No Added Sugar Diluted Juice

While diluting juice with no added sugar might seem like a healthy compromise, it introduces a different set of considerations compared to water.

Potential Benefits

For those who find plain water unappealing, diluted juice can be an effective way to increase overall fluid intake by providing a more palatable option. Additionally, 100% fruit juice provides some vitamins and minerals, though these are less concentrated after dilution. This can be particularly useful for children or individuals who need a little encouragement to drink more fluids.

Key Concerns and Drawbacks

Dental Erosion: Even with no added sugar, diluted fruit juice still contains naturally occurring sugars and acids. When sipped throughout the day, this constant exposure to acid can erode tooth enamel and increase the risk of decay. For children, this is a significant concern as their developing teeth are more vulnerable.
Artificial Sweeteners: Many “no added sugar” juices and cordials use artificial sweeteners to enhance flavor. Some studies suggest that these intense sweeteners could potentially impact gut health or even perpetuate cravings for sweet foods. While they don't contribute calories, their long-term health effects are still a subject of research and debate.
Less Hydrating: While a glass of diluted juice contains mostly water, the presence of natural sugars can slow the body's absorption rate compared to plain water. For pure, efficient hydration, water remains the most effective choice.
Nutrient Loss: Juicing and processing can remove the fiber and other beneficial compounds found in whole fruit. Diluting the resulting juice further diminishes the concentration of the remaining nutrients.

Water vs. No Added Sugar Diluted Juice: A Comparison Table


Feature	Plain Water	No Added Sugar Diluted Juice
Hydration Efficiency	Excellent; most effective for replenishing fluids.	Good, but absorption may be slightly slower due to natural sugars.
Dental Health Impact	Highly beneficial; helps prevent cavities (especially with fluoride).	Potential for harm; contains natural acids that can erode enamel with frequent sipping.
Nutritional Value	Zero calories and sugar; provides essential hydration.	Provides some vitamins and minerals, but in a diluted concentration. Lacks fiber found in whole fruit.
Calories	Zero.	Zero to low, depending on the base juice and if it uses artificial sweeteners.
Cost	Most economical option.	More expensive than tap water, even with dilution.
Flavor	Neutral, though can be enhanced naturally.	Can be sweeter and more flavorful, making hydration more appealing to some.

Finding the Right Balance for Your Hydration

So, how should you choose between water and diluted juice? The answer depends on your specific needs and context. For everyday, all-day hydration, water is the uncontested champion. It is the purest, most efficient, and healthiest option for your body and teeth. Experts agree that making water your go-to beverage sets a strong foundation for lifelong health.

However, for those who struggle with drinking enough plain water, diluted juice can be an acceptable, occasional alternative. The key is moderation. Instead of sipping it constantly, consider having a small glass with a meal. You can also explore healthier, more natural ways to add flavor to your water, such as fruit-infused water with slices of lemon, cucumber, or berries. This offers the best of both worlds: pure hydration with a refreshing taste, without the concentrated sugars and acids.

Conclusion

In the debate over 'is drinking no added sugar diluted juice as good as water?', the verdict is clear. While diluted juice provides fluids, it does not match the comprehensive health benefits of pure water. For optimal hydration, dental health, and weight management, water remains the superior choice. Diluted juice should be seen as an occasional treat rather than a primary hydration source. By prioritizing water and using diluted juice sparingly, you can maintain excellent hydration while protecting your long-term health.

For more information on the health benefits of choosing water over sugary drinks, consult authoritative health sources such as the Centers for Disease Control and Prevention: About Water and Healthier Drinks | Healthy Weight and Growth - CDC.

Frequently Asked Questions

No, it is not recommended to drink diluted juice all day. The natural acids in the juice can cause tooth decay and enamel erosion if teeth are constantly exposed to them, even in a diluted form.

No, pure water is the most efficient and effective fluid for hydration. Diluted juice contains natural sugars that can slightly slow the body's absorption rate compared to plain water.

No, 'no added sugar' means that no extra sugar was added during processing. However, the juice still contains naturally occurring fruit sugars which can contribute to tooth decay and blood sugar spikes.

For a healthy, flavorful alternative, consider fruit-infused water. Add slices of lemon, cucumber, berries, or mint to plain water to enhance the taste without the concentrated sugars and acids of juice.

It is better to eat whole fruit, as it contains fiber that aids digestion and moderates the absorption of natural sugars. The fiber is largely lost in the juicing process.

Make water your primary beverage for daily hydration. Reserve diluted juice for occasional consumption, perhaps with meals, rather than sipping it throughout the day. Moderation is key.

Health experts, like the Cancer Council SA, do not recommend replacing water with artificially sweetened drinks. They offer no nutritional value and may be linked to increased cravings for sweet foods, while also containing acids that can harm dental health.