Nutrition Diet: Does drinking squash count as drinking water?

October 24, 2025 •

4 min read

While it's a common misconception that only plain water contributes to hydration, studies show that other beverages can, and a glass of diluted squash does provide fluid. However, when asking 'Does drinking squash count as drinking water?', the bigger nutritional picture must be considered beyond just hydration.

Quick Summary

This article explores the question of whether diluted squash is a valid water alternative, examining its hydrating properties, sugar content, and additives. It contrasts the nutritional value with plain water and discusses potential health impacts, including dental erosion and metabolic effects. Discover healthier hydration options beyond just flavored drinks.

Key Points

Hydration Factor: Diluted squash provides fluid and contributes to your daily hydration, but it is not a direct substitute for plain water.
Hidden Sugars: Full-sugar squash contains high levels of added sugar, which can lead to blood sugar spikes, weight gain, and an increased risk of conditions like Type 2 diabetes and heart disease.
Potential for Dental Damage: The combination of sugar and acidity in both full-sugar and some sugar-free squashes can contribute to tooth decay and erosion over time.
Additives and Sweeteners: Sugar-free squashes replace sugar with artificial sweeteners and additives, which, while low in calories, may have potential impacts on gut health.
Plain Water is Superior: Plain water is the healthiest option for hydration, offering zero calories, no sugar, and no additives, while protecting your teeth and supporting overall bodily function.
Healthier Alternatives Exist: For those who dislike plain water, healthier options like naturally flavored infused water or herbal teas are excellent choices for adding taste without compromising nutrition.

Understanding Hydration: The Role of Fluid

Hydration is the process of maintaining the body's fluid balance, which is crucial for numerous bodily functions, including regulating temperature, transporting nutrients, and removing waste. The body needs to replenish fluids lost through sweat, urination, and breathing. While plain water is the gold standard for this, it is not the only source of fluid. Many foods and drinks, including milk, fruit juice, and diluted squash, also contribute to your daily fluid intake. The crucial distinction is not simply about whether a drink contains water, but rather its overall nutritional profile and its effects on your health.

What is Squash and How Hydrating is it?

Squash, also known as cordial in some regions, is a concentrated liquid typically made from fruit juice, water, and either sugar or artificial sweeteners. It is designed to be diluted with water before consumption. Because it is primarily composed of water, a glass of diluted squash is undeniably hydrating. From a purely fluid volume perspective, it does count towards your total daily fluid intake, much like a cup of tea or coffee. However, the presence of added ingredients is where the comparison to plain water ends, and the nutritional considerations begin.

The Problem with Added Sugar

Many conventional squashes are high in added sugar, often in the form of fructose. Unlike the naturally occurring sugars in whole fruit, which are absorbed slowly alongside fiber, the concentrated sugar in squash can cause a rapid spike in blood sugar levels. Over time, frequent consumption of sugary drinks has been linked to several significant health risks, including:

Weight Gain and Obesity: Sugary drinks are a source of 'empty calories' that can increase overall caloric intake without providing satiety.
Type 2 Diabetes: High sugar intake can increase the risk of developing insulin resistance and type 2 diabetes.
Heart Disease: Research shows a link between high sugar consumption and an increased risk of cardiovascular disease.
Tooth Decay: The combination of sugar and acidity in many squashes can significantly increase the risk of tooth erosion and cavities.

A Look at Sugar-Free Alternatives

To address the health concerns around sugar, many brands offer 'no added sugar' or 'sugar-free' varieties of squash, using artificial sweeteners like aspartame or sucralose. While these options don't contain the empty calories of their sugary counterparts, they are not without potential issues. Some studies have suggested that artificial sweeteners might negatively impact gut health. Furthermore, diet drinks may encourage a preference for sweet flavors, potentially making plain water less appealing and other sweet foods more desirable.

The Role of Additives and Preservatives

Modern squashes, particularly sugar-free versions, often contain a cocktail of ingredients beyond just juice and water. These can include:

Preservatives: Such as potassium sorbate or sulphites, to prolong shelf life.
Flavorings: Often artificial, to compensate for a low fruit juice content.
Colorings: Sometimes artificial, but many companies are shifting towards natural colors like beta-carotene.

While these additives are generally considered safe in moderation, they contribute to the overall processed nature of the beverage and are absent from natural plain water.

Comparison Table: Plain Water vs. Sugar-Free Squash vs. Full-Sugar Squash


Feature	Plain Water	Sugar-Free Squash	Full-Sugar Squash
Hydration	Excellent	Excellent	Good (Offset by metabolic effects)
Calories	0	Very Low (~4 per 100ml)	Moderate to High
Added Sugar	No	No (Uses artificial sweeteners)	Yes (High)
Dental Impact	None	Potential acid erosion over time	High risk of decay and erosion
Additives	None	Yes (Sweeteners, preservatives, flavorings)	Yes (Preservatives, flavorings, colors)
Blood Sugar	No effect	No effect	Spikes blood sugar levels
Best for Daily Use	Yes	Moderate use advised	Minimal use advised

Why Plain Water Remains the Gold Standard

Despite the hydrating properties of diluted squash, plain water is unequivocally the healthiest choice for hydration. It offers numerous benefits without any of the drawbacks of sugary or artificially sweetened drinks:

Zero Calories and Sugar: Plain water is calorie-free, making it the perfect beverage for weight management.
Protects Teeth: It helps wash away food debris and doesn't contain acids or sugars that can damage tooth enamel.
Cleanses the Body: Water is essential for flushing out waste products and supporting kidney function.
No Additives: It is the purest and most natural way to hydrate, free from artificial sweeteners, colors, or preservatives.

Healthier Ways to Flavor Your Water

For those who find plain water unappealing, there are many natural, healthy ways to add flavor without resorting to squash. These options allow you to enjoy a flavored drink while still reaping the benefits of pure water:

Infused Water: Add slices of fresh fruits like lemon, lime, orange, or berries to a jug of water. Herbs like mint, rosemary, or basil can also add a refreshing twist.
Herbal Tea: A wide variety of herbal teas can be consumed hot or cold and provide hydration without calories or added sugar.
Unsweetened Sparkling Water: Sparkling water provides a fizzy alternative to plain water and can be paired with natural fruit juices or fruit slices for a delicious spritzer.
Cucumber and Mint: A classic combination that creates a crisp, refreshing beverage perfect for summer.

Conclusion

So, does drinking squash count as drinking water? The simple answer is yes, as it provides a hydrating fluid source, but the complete nutritional context is far more complex. While a glass of diluted squash will hydrate you, it is not a direct, healthy replacement for plain water, especially if it contains high levels of sugar. For optimal health and hydration, plain water should be your primary fluid source. Squash should be treated as a treat, consumed in moderation to avoid the negative health impacts of excess sugar, additives, and acidity. By opting for water infused with natural flavors, you can satisfy your craving for taste without compromising your health.

Visit the NHS website for more information on healthy hydration practices.

Frequently Asked Questions

No, while diluted squash provides fluid, relying solely on it for hydration is not recommended due to the sugar, artificial sweeteners, and additives that can negatively impact your health over time. Plain water remains the healthiest and safest choice for daily hydration.

Sugar-free squashes are a better choice than full-sugar versions as they have fewer calories, but they are not a perfect alternative to plain water. They still contain artificial sweeteners, flavorings, and acids that can potentially affect gut health and damage tooth enamel with frequent consumption.

Yes, both full-sugar and some sugar-free squashes are acidic and can contribute to tooth decay and erosion. The sugar in regular squash feeds bacteria that produce enamel-damaging acids, while the acidity of 'no added sugar' versions can also wear down tooth enamel over time.

The best way to hydrate is by drinking plain water regularly throughout the day. It has no calories, sugar, or additives and helps the body's natural processes most effectively.

Squash, particularly the sugary kind, should be considered a treat rather than a daily staple. Consuming one or two glasses of diluted, no-added-sugar squash is unlikely to cause harm, but plain water should still be your main source of hydration.

Most beverages contribute to your total fluid intake, including water, diluted squash, milk, and tea. However, the nutritional quality of these drinks varies, and plain water is the healthiest option.

To add flavor to water naturally, try infusing it with fresh fruits like lemon, lime, strawberries, or cucumber. You can also add herbs such as mint or basil for a refreshing twist.