Is water the only liquid we can drink? Unpacking Hydration Choices

January 9, 2026 •

3 min read

The human body is composed of 50-75% water, and while water is the most fundamental source of hydration, the question remains: is water the only liquid we can drink? The answer is no; a variety of liquids contribute to our daily fluid intake, but not all are created equal in terms of overall health benefits.

Quick Summary

Beyond plain water, numerous beverages like milk, juice, herbal teas, and certain soups contribute to your daily fluid intake. The key difference lies in their nutritional content, with many alternatives containing sugars, calories, or other ingredients that can impact overall health and hydration effectiveness. Making informed choices is crucial for balancing flavor and proper hydration.

Key Points

Water as the primary choice: While not the only liquid, plain water is the healthiest and most effective way to stay hydrated due to its lack of calories, sugar, and additives.
Milk for enhanced hydration: Milk, both dairy and plant-based, can be more hydrating than water over time because its sugar, protein, and fat slow down fluid processing.
Moderation with tea and coffee: Moderate consumption of caffeinated drinks like tea and coffee contributes to fluid intake and doesn't cause significant dehydration, contrary to popular belief.
Limit sugary drinks: Beverages like soda, sweetened juices, and energy drinks are high in sugar and calories, offering poor hydration value and contributing to health issues like weight gain and dental problems.
Broth for electrolytes: Soups and broths are effective fluid sources that also provide electrolytes, making them particularly useful for recovery during illness.
Dilute fruit juices: To minimize high sugar content, it's best to consume 100% fruit juice in moderation or dilute it with water.

Water: The Gold Standard for Hydration

Water is essential for nearly every bodily function, from regulating body temperature and cushioning joints to flushing out waste. It is calorie-free, sugar-free, and has no additives, making it the most straightforward and healthy option for staying hydrated. Health experts consistently recommend water as the primary beverage for daily intake to prevent dehydration, which can lead to fatigue, headaches, and impaired physical performance. The average adult needs between 6 to 8 cups of fluid per day, a target easily met by prioritizing water.

Other Hydrating Liquids and Their Considerations

While water is the best choice, other liquids can contribute to your hydration needs, each with its own pros and cons. Understanding these differences helps in making balanced dietary choices.

Milk (Dairy and Plant-Based):

Milk contains electrolytes, protein, fat, and lactose, which can slow down stomach emptying and help the body retain fluid for longer, potentially making it more hydrating than plain water.
Dairy milk is a source of essential nutrients like calcium and vitamin B.
Plant-based milks (soy, almond, oat) are also good fluid sources, but it's important to choose unsweetened, fortified varieties to avoid excess sugar and ensure nutrient intake.

Tea and Coffee:

For a long time, caffeinated drinks were thought to be dehydrating due to their diuretic effect. However, studies show that in moderate amounts, they do contribute to daily fluid intake and do not cause a net fluid loss.
Herbal teas, which are naturally caffeine-free, are an excellent, flavorful way to boost your fluid intake without added sugars.

Fruit and Vegetable Juices:

Juices are made mostly of water and provide vitamins and minerals.
However, they contain significant amounts of natural sugars, and much of the beneficial fiber is removed during processing. Health guidelines recommend limiting juice intake to a small glass per day.

Broths and Soups:

Soups and broths are made with a water base and can be an excellent source of fluids, especially warm liquids on colder days.
They can contain electrolytes and other nutrients, making them particularly useful for rehydration during illness. Be mindful of sodium content in pre-packaged varieties.

Less Ideal Beverages for Regular Hydration

Certain beverages, while liquid, are poor choices for meeting your daily fluid needs due to their nutritional profile and potential negative health impacts.

Sugary and Carbonated Drinks

Soft drinks, sweetened juices, and flavored waters are often high in added sugars, which contribute to excess calorie intake and weight gain.
The high sugar content can also contribute to dental decay and potentially increase the risk of type 2 diabetes over time.

Energy Drinks and Sports Drinks

For most people, water is sufficient for hydration during exercise. Sports drinks are generally only necessary for high-intensity exercise lasting over an hour.
Energy drinks contain high levels of caffeine and other stimulants that can cause jitteriness, anxiety, and disrupt sleep. They are generally not recommended for children and teens.

Alcoholic Beverages

Alcohol has a diuretic effect, meaning it increases urine production and can lead to dehydration.
Higher-proof drinks have a more pronounced dehydrating effect. If consuming alcohol, it is important to also drink plenty of water to minimize its dehydrating effects.

Comparison of Common Beverages


Beverage	Hydration Effectiveness	Sugar/Calorie Content	Best for	Considerations
Water	Excellent	None	Everyday use, weight management, primary hydration	Simple, straightforward, free
Milk	Very Good	Natural sugar, some fat	Rehydration post-exercise, nutrient intake	Calorie content, potential for lactose intolerance
Herbal Tea	Good	None (unsweetened)	Flavor variation, daily fluid intake	Check for caffeine if sensitive
Juice (100%)	Good	High	Vitamin intake, occasional treat	High sugar, limited fiber. Dilute with water.
Sugary Soda	Poor	Very High	-	Excess calories, teeth damage, weight gain
Energy Drink	Poor (dehydrating factors)	High	-	Very high caffeine, stimulants, not for regular consumption

Conclusion

To answer the question, is water the only liquid we can drink? No, but it remains the healthiest and most fundamental choice. While other beverages like milk, tea, and even diluted juice can contribute to daily fluid intake, they come with varying nutritional profiles that must be considered. Prioritizing water for most of your hydration needs, while enjoying other liquids in moderation, is the best strategy for promoting long-term health and well-being. Ultimately, understanding the pros and cons of each drink allows for more informed and balanced hydration choices. For more in-depth nutritional information on different beverages, consult sources like the British Nutrition Foundation.

Frequently Asked Questions

Yes, some studies indicate that milk can be more hydrating than water over a longer period. Its natural sugar (lactose), protein, and fat content help slow the emptying of fluid from the stomach, leading to more sustained hydration.

Yes, in moderation, tea and coffee contribute to your daily fluid intake. While caffeine has a mild diuretic effect, the overall fluid gained from these beverages outweighs the fluid lost, so they do not cause dehydration.

Energy drinks are not a good choice for regular hydration. They are often high in sugar and caffeine, which can have negative health effects. For most people, water is sufficient for rehydration, even during exercise.

You should limit fruit juice because it contains high levels of sugar and lacks the fiber found in whole fruit. This can lead to excess calorie intake and potential dental issues. A small glass per day is generally recommended.

While artificially sweetened drinks add minimal calories, they still perpetuate a preference for sweet drinks. They offer no nutritional benefits and are not an ideal choice for healthy hydration compared to water.

To make water more appealing, you can infuse it with slices of fruit like lemon, orange, or cucumber, or add herbs such as mint. This adds flavor without the extra sugars and calories.

Yes, it is possible, though rare, to drink too much water, a condition known as hyponatremia. This can dilute sodium levels in the blood and lead to serious health issues, particularly for endurance athletes or people with certain medical conditions.