Is Water the Only Thing We Should Drink?

According to the U.S. Geological Survey, approximately 60% of an adult's body is water, making it essential for survival. However, it is important to know if water is the only thing a person should drink, or if other liquids and foods are also important for fluid intake.

Quick Summary

This article discusses the importance of hydration beyond just water. It covers the significance of electrolytes, the benefits of other beverages, and the role of water-rich foods in maintaining fluid balance, overall health and wellness.

Key Points

• Water is Not Alone: The body gets fluids from a mix of beverages and water-rich foods, not just plain water.

• Electrolytes are Crucial: After intense exercise, replenishing electrolytes with sports drinks or mineral-rich foods is necessary for proper fluid balance.

• Healthy Alternatives Exist: Milk, herbal tea, and sparkling water can supplement your hydration without added sugars.

• Minimize Sugary Drinks: Beverages high in sugar, like soda, should be limited due to empty calories.

• Foods Contribute: Fruits, vegetables, and soups contribute significantly to overall daily fluid intake.

• Listen to Your Body: Individual fluid needs vary based on exercise, climate, and health.

• Moderation is Key: While water is best, a balanced approach includes other healthy options in moderation.

The Foundational Role of Water

Water is critical for human health, serving several important functions. These include lubricating joints, safeguarding tissues, and assisting with digestion and waste removal. As a zero-calorie beverage, it is the standard for quenching thirst and rehydrating the body. The idea that a person must exclusively drink plain water for perfect health is a myth that overlooks many aspects of fluid balance.

Beyond Plain Water: The Role of Electrolytes

One of the most important considerations beyond plain water is the need for electrolytes. Electrolytes are minerals like sodium, potassium, and magnesium. They have an electric charge and are essential for proper nerve and muscle function, and for regulating fluid balance. While water replaces lost fluids, it does not sufficiently replenish lost electrolytes, especially after intense physical activity or in hot weather where sweating is profuse. An imbalance can lead to hyponatremia, where sodium levels in the blood become dangerously low, causing confusion, fatigue, and nausea.

The Contribution of Other Beverages and Foods

Fluid intake is not limited to drinking plain water. Many other beverages and foods contribute significantly to daily fluid needs. It is important to distinguish between healthy options and those high in added sugars.

Healthy Alternatives for Fluid Intake

• Milk: Unflavoured milk and fortified plant-based milks provide hydration with nutrients such as calcium and vitamin D.
• Herbal Tea: Caffeine-free herbal teas are an excellent way to hydrate and often contain antioxidants without added sugars.
• Coffee and Caffeinated Tea: The myth that caffeine is dehydrating has been largely debunked. Caffeinated beverages can contribute positively to daily fluid intake in moderation.
• 100% Fruit and Vegetable Juice: While a concentrated source of sugar, a small 150ml glass can contribute to fluid and nutrient intake. Eating whole fruits and vegetables is generally better.
• Sparkling Water: For those who find plain water bland, sparkling water can be a refreshing, calorie-free alternative. Adding fruit or herbs can further enhance the experience.

The Role of Foods in Hydration

Many foods, especially fruits and vegetables, have very high water content. Watermelon, cucumber, lettuce, and oranges can make a substantial contribution to daily fluid requirements. Soups, stews, and smoothies also help increase overall fluid consumption.

Beverage Comparison Table: Water vs. Alternatives

Beverage	Calorie Content	Added Sugar	Electrolyte Content	Other Nutritional Benefits	Best For...
Water (Tap)	0	None	Minimal	None	Everyday hydration, budget-friendly
Sports Drinks	Variable	High	High (Sodium, Potassium)	Carbohydrates for energy	Intense, long-duration exercise
Milk	Low to Medium	Low to None (plain)	Low	Calcium, Vitamin D, Protein	Everyday hydration, post-exercise recovery
100% Fruit Juice	Medium to High	High (Natural)	Low to Medium	Vitamins (e.g., Vitamin C)	Limited daily intake, best to eat whole fruit
Herbal Tea	0	None	Minimal	Antioxidants	Anytime hydration, relaxation
Soda	High	Very High	None	None	Avoid, high in empty calories

Conclusion: The Bigger Hydration Picture

The idea that water is the only thing a person should drink is incorrect. While it is the healthiest and most fundamental source of hydration, the body's total fluid requirements are met through various beverages and water-rich foods. For most individuals, plain water is the best and most accessible option for staying hydrated. For those with specific dietary needs or those engaged in high-intensity exercise, other beverages like electrolyte-enhanced drinks or milk can play a beneficial role. The key is to prioritize water while being mindful that total fluid intake is what matters most. Limiting high-sugar drinks like soda and excessive alcohol is crucial for maintaining overall health.

Your Hydration Strategy

To develop a personal hydration strategy, consider your activity level, diet, and general health. For most people, making water the primary beverage choice while allowing for other healthy liquids in moderation is a sound approach. Listen to your body and always have a glass of water readily available, particularly with meals and during exercise.

What are the benefits of drinking water?

Is water the only thing we should drink: Key Takeaways

• Water is King: Water is the most fundamental and healthy source of hydration, crucial for nearly all bodily functions.
• Not the Only Source: The body receives fluids from a variety of sources, including other beverages and water-rich foods.
• Consider Electrolytes: For intense exercise, replenishing electrolytes is necessary for fluid balance, and water alone may not suffice.
• Focus on Healthy Drinks: Incorporate healthy beverages like milk, herbal tea, and moderated coffee to vary fluid intake.
• Limit Sugary Drinks: High-sugar sodas and energy drinks contribute empty calories and should be limited.
• Hydrating Foods Matter: Many fruits and vegetables, like watermelon and spinach, contain high amounts of water.
• Hydration is Individual: Fluid needs depend on factors like activity level, climate, and overall health.

FAQs About Hydration and Beverage Choices

• Question: Do caffeinated drinks like coffee and tea dehydrate you?
• Answer: No, this is a common myth. While caffeine has a mild diuretic effect, studies have shown that the fluid from caffeinated beverages still contributes positively to your daily total fluid intake.
• Question: Is it bad to only drink water?
• Answer: For most people with a balanced diet, drinking only water is not bad and can be very healthy. However, in certain circumstances, like intense, prolonged exercise, replacing electrolytes is important for optimal function.
• Question: How much water should I drink per day?
• Answer: A commonly cited guideline is eight glasses, but individual needs vary based on factors like exercise, climate, and health. It is important to listen to your body's thirst cues and stay consistent.
• Question: Can I get enough water from just food?
• Answer: While foods with high water content contribute significantly to hydration, they are generally not enough to meet all of your daily fluid needs. Drinking beverages, with water as the primary choice, is still essential.
• Question: Are sports drinks necessary for everyone?
• Answer: No, for most people, water is all that is needed for hydration. Sports drinks are primarily useful for high-intensity exercise lasting over an hour, where electrolytes and carbohydrates are needed.
• Question: What are the best non-water drinks for hydration?
• Answer: Healthy options include unflavored milk, herbal teas, and sparkling water with fruit. These provide fluid without excessive sugar or calories.
• Question: Does fruit juice count as water intake?
• Answer: Yes, fruit juice contains water and contributes to your total fluid intake, but it should be consumed in moderation due to its high sugar content. Eating the whole fruit is generally healthier.

Citations

• Mitchell, H.H., et al. "The chemical composition of the adult human body and its bearing on the biochemistry of growth." Journal of Biological Chemistry, 1945.
• Silver Cross Hospital. "Besides water, what else can I consume to stay hydrated." Silvercross.org, August 2, 2023.
• Mayo Clinic Staff. "Water: How much should you drink every day?" Mayoclinic.org, accessed October 13, 2025.
• National Health Service (NHS). "Water, drinks and hydration." NHS.uk, accessed October 13, 2025.
• DripDrop. "Is Only Drinking Water Enough?" Dripdrop.com, December 16, 2020.
• Medical News Today. "15 benefits of drinking water and other water facts." Medicalnewstoday.com, August 28, 2024.
• Heart Foundation. "The best (and worst) drinks for heart health." Heartfoundation.org.au, August 15, 2025.
• WebMD. "What Counts as Water? Stay Hydrated and Healthy." Webmd.com, January 16, 2024.
• U.S. Geological Survey (USGS). "The Water in You: Water and the Human Body." USGS.gov, May 22, 2019.
• Harvard Health Publishing. "How much water should I drink a day?" Health.harvard.edu, accessed October 13, 2025.
• The Nutrition Source. "How Much Water Do You Need?" Nutritionsource.hsph.harvard.edu, February 26, 2025.
• BBC Bitesize. "Why is drinking water important?" Bbc.co.uk, accessed October 13, 2025.
• Centers for Disease Control and Prevention (CDC). "About Water and Healthier Drinks." CDC.gov, January 2, 2024.

Frequently Asked Questions

Do caffeinated drinks like coffee and tea dehydrate you?

No, this is a common myth. While caffeine has a mild diuretic effect, studies have shown that the fluid from caffeinated beverages still contributes positively to your daily total fluid intake.

Is it bad to only drink water?

For most people with a balanced diet, drinking only water is not bad and can be very healthy. However, in certain circumstances, like intense, prolonged exercise, replacing electrolytes is important for optimal function.

How much water should I drink per day?

A commonly cited guideline is eight glasses, but individual needs vary based on factors like exercise, climate, and health. It is important to listen to your body's thirst cues and stay consistent.

Can I get enough water from just food?

While foods with high water content contribute significantly to hydration, they are generally not enough to meet all of your daily fluid needs. Drinking beverages, with water as the primary choice, is still essential.

Are sports drinks necessary for everyone?

No, for most people, water is all that is needed for hydration. Sports drinks are primarily useful for high-intensity exercise lasting over an hour, where electrolytes and carbohydrates are needed.

What are the best non-water drinks for hydration?

Healthy options include unflavored milk, herbal teas, and sparkling water with fruit. These provide fluid without excessive sugar or calories.

Does fruit juice count as water intake?

Yes, fruit juice contains water and contributes to your total fluid intake, but it should be consumed in moderation due to its high sugar content. Eating the whole fruit is generally healthier.