What Drinks Count as Your Water Intake? Separating Hydration Myths from Facts

October 11, 2025 •

4 min read

Did you know that approximately 20% of your daily fluid intake comes from food alone, with the rest coming from drinks? This often leaves people wondering: what drinks count as your water intake? While plain water is the gold standard for hydration, many other common beverages also contribute to your daily fluid needs, and knowing which ones can help you stay properly hydrated.

Quick Summary

Most non-alcoholic fluids, including coffee, tea, and milk, contribute to your total fluid intake, though water remains the healthiest option. Prioritizing plain water and limiting sugary drinks are key for optimal hydration.

Key Points

Moderate Coffee and Tea Count: A moderate intake of caffeinated beverages like coffee and tea does not cause dehydration and contributes to your daily fluid intake.
All Non-Alcoholic Drinks Help: Fluids from milk, juice, and herbal teas all contribute to your total water intake, but their health benefits vary.
Food is a Fluid Source: Around 20% of your daily water requirements can come from solid foods, especially fruits and vegetables with high water content.
Limit Sugary and Alcoholic Beverages: While liquids, regular sodas and alcoholic drinks are poor choices for hydration due to high sugar content or diuretic effects.
Plain Water is Optimal: Despite other drinks counting, plain water remains the healthiest and most ideal option for hydration, as it contains no calories or sugar.
Individual Needs Vary: Your hydration needs depend on factors like activity level, climate, and health, so it's important to listen to your body and look for signs like pale urine.

The Importance of Hydration Beyond the Glass

Staying properly hydrated is fundamental to good health, impacting everything from physical performance and cognitive function to joint lubrication and waste removal. The body constantly loses water through sweat, urine, and even breathing, making it necessary to replenish fluids throughout the day. While many people focus solely on drinking plain water, our bodies can derive water from a variety of sources. Understanding which beverages and foods contribute is key to maintaining proper fluid balance.

Beverages That Contribute to Your Fluid Count

It's a common misconception that only plain water can hydrate you. The truth is, many drinks can help you meet your daily fluid requirements. However, their nutritional content and overall health benefits vary, making some choices better than others.

Milk: Containing about 90% water, milk is an excellent hydrating beverage and provides additional nutrients like calcium and protein. Low-fat varieties are often recommended for adults and older children.
Fruit and Vegetable Juices: These can contribute to your fluid intake, but they should be consumed in moderation due to their high sugar content. The British Nutrition Foundation recommends limiting fruit juice and smoothies to one small 150ml glass per day.
Herbal Teas and Infused Waters: These are fantastic hydrating options, especially for those who dislike the taste of plain water. They are typically calorie-free and can provide a variety of flavors by adding fresh fruits, herbs, or cucumber.
Coconut Water: This is a popular natural hydrator rich in electrolytes like potassium, which helps maintain fluid balance. However, those with kidney issues should consult a doctor due to its high potassium content.
Broth and Soup: Soups are a significant source of water, especially broth-based varieties, and can help you feel full while contributing to your daily fluid count.

Caffeinated Drinks: The Myth and the Reality

For years, it was widely believed that caffeinated beverages like coffee and tea were dehydrating. However, recent research has debunked this myth, showing that moderate consumption does not negatively impact hydration status.

Coffee: Studies have found that moderate coffee intake (around 2 to 4 cups daily) provides similar hydrating effects to drinking water. The diuretic effect of caffeine is mild and is offset by the fluid volume consumed. However, excessive caffeine consumption (more than 5 cups a day) may have a more noticeable diuretic effect.
Tea: Similar to coffee, tea is hydrating. Both herbal and caffeinated varieties contribute positively to your fluid intake, offering additional antioxidants in the case of true teas.

Beverages to Limit or Avoid for Optimal Hydration

Not all liquids are created equal when it comes to hydration. Some drinks contain added ingredients that undermine their hydrating benefits.

Sugary Soft Drinks: Regular sodas, energy drinks, and heavily sweetened beverages contain large amounts of added sugar and empty calories. While they are mostly water, the high sugar content is detrimental to health and is linked to weight gain, inflammation, and other issues.
Diet Sodas: While calorie-free, diet sodas and other artificially sweetened beverages don't offer any health benefits. Some research even suggests they may be linked to increased cravings for unhealthy foods.
Alcoholic Beverages: Alcohol has a significant diuretic effect, meaning it causes your body to lose more fluid through urine than you consume. This is why hangovers often involve dehydration. Alcohol should not be counted towards your daily fluid intake.

The Role of Food in Your Hydration Goal

As mentioned earlier, food accounts for a substantial portion of your daily fluid intake. Incorporating more water-rich foods can be a tasty and effortless way to boost your hydration. About 20% of your total water intake comes from solid foods.

Here are some foods with high water content:

Fruits: Watermelon, strawberries, melon, peaches, and grapefruit are all excellent sources of water.
Vegetables: Lettuce, cucumber, celery, tomatoes, and bell peppers are more than 90% water.
Dairy and Soups: Yogurt and broth-based soups also contain a high percentage of water.

Beverage Comparison Table


Beverage	Hydrating Effect	Calories	Sugar Content	Nutritional Notes
Plain Water	Excellent	0	0	The gold standard for hydration; no added sugar or calories.
Black Coffee/Tea	Good (in moderation)	Low (if unsweetened)	0	Moderate intake does not cause dehydration; contains antioxidants.
100% Fruit Juice	Good	High	High (natural)	Provides vitamins but should be limited due to high sugar content.
Skim Milk	Good	Low	Low-Moderate (natural)	Good source of hydration, calcium, and protein.
Regular Soda	Poor	High	Very High (added)	High in added sugars; offers minimal nutritional value and can lead to weight gain.
Herbal Tea	Excellent	0	0	Calorie and caffeine-free; provides flavor without additives.

Conclusion: Making Smarter Hydration Choices

To effectively manage your hydration, it's essential to look beyond the simple eight-glasses-of-water rule. While plain water should be your primary beverage, other drinks can certainly contribute. Moderate consumption of coffee, tea, and milk can help you meet your fluid needs. Additionally, incorporating water-rich fruits and vegetables into your diet is an easy and delicious strategy.

The key is to be mindful of what you drink. Limit sugary sodas and alcoholic beverages, as these can detract from your health goals despite their water content. By understanding what drinks count as your water intake and prioritizing healthier options, you can maintain better hydration and support your overall well-being. For more information on staying hydrated, consult resources like the Centers for Disease Control and Prevention.

Frequently Asked Questions

Yes, moderate amounts of caffeinated drinks like coffee and tea count towards your daily fluid intake. The mild diuretic effect of caffeine is outweighed by the fluid provided by the beverage and does not cause dehydration in regular consumers.

Yes, milk is a hydrating beverage and can be counted towards your daily fluid intake. It is composed mostly of water and provides additional nutrients like calcium and protein, making it a good choice, especially for children.

While sodas and energy drinks are mostly water, they are high in added sugars and empty calories, which can have negative health consequences. It is best to limit or avoid these for optimal hydration and health.

Approximately 20% of your daily fluid intake comes from solid foods, particularly fruits and vegetables with a high water content. This contribution can be even higher if your diet is rich in these foods.

For most people, water is sufficient for hydration. Sports drinks, containing electrolytes and carbohydrates, are primarily beneficial for athletes engaged in intense or prolonged exercise (over an hour) to replace lost salts and energy.

You can add flavor to plain water with slices of fruit (lemon, lime, berries) or herbs (mint, basil). Other excellent options include herbal tea, coconut water, or drinking water-rich foods like soup and melons.

No, alcoholic drinks are not considered part of your fluid intake because alcohol is a diuretic, meaning it causes your body to produce more urine and lose more fluid than you consume. This can lead to dehydration.