Nutrition Diet: What Drinks Count as Drinking Water?

October 8, 2025 •

4 min read

The human body is composed of about 60% water, and while plain H2O is the gold standard for hydration, many people wonder what drinks count as drinking water? The truth is, many different liquids contribute to your daily fluid needs, and not just the clear stuff.

Quick Summary

This guide explains how most non-alcoholic beverages and water-rich foods contribute to your total fluid intake, debunking common myths about caffeinated drinks and emphasizing smarter choices for staying hydrated.

Key Points

Plain Water is Primary: The healthiest, most efficient, and calorie-free way to stay hydrated, making it the best choice for everyday fluid intake.
Caffeinated Drinks Count: Moderate amounts of coffee and tea are hydrating, as the fluid content outweighs the mild diuretic effect of caffeine.
Milk is Highly Hydrating: Due to its protein, carbohydrates, and electrolyte content, milk can be more effective at rehydrating than water, especially after exercise.
Foods are a Fluid Source: Many fruits and vegetables, like watermelon and cucumbers, have high water content and contribute significantly to your daily fluid needs.
Limit Sugary Drinks: While beverages like soda and excess fruit juice contain water, their high sugar and calorie content make them a poor choice for consistent hydration.
Monitor Urine Color: A pale yellow urine color is the simplest indicator that you are adequately hydrated throughout the day.

The Importance of Hydration Beyond the Glass

Staying adequately hydrated is fundamental to good health, with fluids playing a critical role in vital bodily functions, including regulating body temperature, transporting nutrients to cells, and lubricating joints and tissues. While plain water is calorie-free and the most efficient way to rehydrate, it is not the only source of fluid. In fact, about 20% of your total water intake comes from the foods you eat. Understanding the hydration potential of other common beverages and foods can help you meet your daily fluid goals and make more informed dietary choices.

The Truth About Coffee, Tea, and Hydration

A long-standing myth suggests that because of their caffeine content, coffee and tea are dehydrating and shouldn't count towards your fluid intake. However, scientific evidence has largely debunked this misconception. While caffeine is a mild diuretic that can increase urine output, the volume of water in these drinks is significant enough to result in a net positive hydration effect.

Coffee: Moderate consumption, typically up to 2–4 cups a day, is well within the healthy caffeine limit for most adults and still provides hydration. The key is to avoid excessive additions like sugar and calorie-dense creams.
Tea: Both caffeinated (black, green) and herbal (caffeine-free) teas are primarily water and can be a hydrating part of your routine. For the most hydrating benefit, avoid adding sugar.

Milk: A Surprising Hydration Champion

Emerging research indicates that milk, particularly skim milk, can be more hydrating than plain water in certain circumstances. Studies show that beverages with a higher concentration of macronutrients like protein and carbohydrates, as well as electrolytes such as sodium and potassium, are more effective at promoting fluid retention. Milk contains these components, which cause it to be emptied from the stomach more slowly and absorbed more effectively. This makes milk an especially good choice for rehydration after intense exercise.

Are Fruit Juices and Sodas Truly Hydrating?

While fruit juices and sodas are mostly water, their high sugar content can be a major drawback. Sugar causes water to move out of your cells and into the bloodstream, which can trigger thirst and lead to the consumption of more sugary drinks. The high sugar and calorie load of soda can also lead to weight gain and increase the risk of other health issues. For fruit juice, moderation is key; experts recommend limiting intake to about one small 150ml glass per day. If you want the flavor without the added sugar, consider diluting your juice with water or making your own fruit-infused water.

Foods That Contribute to Your Fluid Intake

Approximately 20% of your total fluid intake comes from solid foods. Incorporating water-rich fruits and vegetables into your diet is a simple and healthy way to boost your daily hydration. Some of the most hydrating options include:

Cucumber: 96% water
Iceberg Lettuce: 96% water
Celery: 95% water
Radishes: 95% water
Watermelon: 92% water
Strawberries: 92% water
Cabbage: 92% water
Tomatoes: 94% water

Comparison of Common Hydrating Drinks


Beverage	Hydration Potential	Calories	Sugar Content	Electrolytes	Additional Notes
Plain Water	High (Baseline)	0	0	None	The healthiest and most efficient option.
Skim Milk	High (Better than water post-exercise)	Medium	Medium (Natural)	High (Sodium, Potassium)	Excellent for recovery due to nutrients.
Coffee (Black)	Moderate to High	Low	0	Trace	Hydrating in moderate amounts; avoid excessive sugar.
Tea (Herbal/Decaf)	High	Low	0	Trace	Excellent flavor alternative to water with no caffeine.
100% Fruit Juice	Moderate	High	High (Natural)	Moderate (Potassium)	Limit to a small glass daily due to sugar concentration.
Sports Drink	High (for intense exercise)	High	High (Added)	High (Sodium, Potassium)	Designed for athletes, unnecessary for general hydration.

Making Smart Choices for Optimal Hydration

To ensure you meet your fluid needs effectively, focus on a balanced approach:

Prioritize Water: Make plain water your primary beverage. Keep a reusable bottle handy throughout the day to sip regularly.
Moderate Other Drinks: Enjoy drinks like coffee, tea, and milk in moderation, being mindful of added sugars and calories.
Eat Your Water: Incorporate plenty of water-rich fruits and vegetables into your diet.
Listen to Your Body: Pay attention to thirst cues, but don't wait for them. Monitor your urine color; pale yellow is a good indicator of proper hydration.

Conclusion

While plain water is the best and most calorie-efficient way to stay hydrated, it is far from the only drink that counts towards your daily fluid intake. From coffee and tea to milk and fruit juices, many beverages contribute water to your system. The key to a healthy diet is making mindful decisions about what you drink, prioritizing water, and being aware of the added sugars and calories that accompany other hydrating options. By incorporating a variety of hydrating beverages and water-rich foods, you can easily meet your fluid needs and support overall health. For further reading, see this informative guide from the Mayo Clinic(https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256).

Note: Alcohol has a diuretic effect and does not contribute positively to your fluid intake.

Frequently Asked Questions

Yes, moderate consumption of coffee and tea contributes to your daily fluid intake. The fluid content of these drinks outweighs the mild diuretic effect of their caffeine, especially for regular consumers who have built a tolerance.

Yes, milk is a very hydrating beverage. Due to its content of electrolytes, protein, and carbohydrates, it can be more effective than water at retaining fluid in the body, particularly after exercise.

Fruit juices contain water and contribute to hydration. However, because they are high in sugar and calories, it's recommended to limit your intake to a small glass (150ml) per day to avoid excess sugar consumption.

Most diet sodas and sparkling waters are largely water and will contribute to your fluid intake. However, for the healthiest option, choose plain or naturally flavored options like fruit-infused sparkling water over artificially sweetened versions.

Sports drinks are designed to rehydrate and replenish electrolytes lost during intense, prolonged exercise. For general hydration or light exercise, plain water is the better choice, as sports drinks often contain unnecessary sugar and calories.

Yes, approximately 20% of your total fluid intake comes from solid foods, especially water-rich options like cucumbers, watermelon, celery, and leafy greens.

Yes, alcohol is a diuretic and can lead to fluid loss. Therefore, alcoholic beverages do not count toward your beneficial daily fluid intake and should be consumed in moderation, with extra water to compensate.