What other fluids count as water intake?

January 9, 2026 •

3 min read

According to the British Nutrition Foundation, about 20% of our daily fluid intake comes from the foods we eat. While pure water is the gold standard for hydration, many people wonder what other fluids count as water intake for their daily fluid goals. The truth is that many beverages and water-rich foods can contribute positively to your body's hydration, challenging the myth that only plain water is effective.

Quick Summary

This guide explains which beverages and foods contribute to your daily fluid intake. It covers the hydration value of drinks like coffee, tea, milk, and juices, and reveals the high water content in many fruits and vegetables. The article also contrasts beneficial fluids with those that offer less efficient hydration, all to help you meet your daily fluid needs.

Key Points

Diverse Sources: Many fluids beyond plain water, such as milk, juices, coffee, and tea, count towards your daily water intake.
Caffeine Myth Debunked: Moderate amounts of caffeinated beverages like coffee and tea are hydrating, as the fluid volume offsets the mild diuretic effect.
Food as Fluid: Approximately 20% of your daily fluid intake can come from water-rich foods like fruits, vegetables, and soups.
Limit Sugary Drinks: High-sugar beverages like regular soda and most energy drinks are less effective for healthy hydration and should be limited.
Monitor Hydration: A simple way to check your hydration is by observing your urine color; a pale yellow or straw color indicates you are likely well-hydrated.
Tailor Your Intake: Daily fluid needs vary based on factors like activity level, climate, and overall health, so pay attention to your body's signals.

The Surprising Hydration Power of Everyday Beverages

Your body needs a constant supply of fluid to function, and while tap water is the most direct source, it is far from the only one. The good news for coffee and tea lovers is that these beverages, when consumed in moderation, do contribute to your fluid intake, contrary to older beliefs that their diuretic effects would dehydrate you. This is because the volume of water they provide significantly outweighs the mild diuretic effect of their caffeine content.

Milk and Dairy Alternatives

Milk is a highly effective hydrating fluid because it contains electrolytes, protein, and carbohydrates, all of which help the body absorb water. For those who are lactose intolerant or prefer plant-based options, alternatives like unsweetened soy, almond, or coconut milk also count towards your fluid intake.

Hydrating with Fruit and Vegetable Juices

Fruit and vegetable juices are composed mostly of water and can contribute to your daily fluid needs. However, nutrition experts advise consuming them in moderation due to their high sugar content. It is best to limit consumption to one small glass (150ml) a day and consider diluting them with water to reduce the sugar load.

The Role of Broths and Soups

Clear soups, broths, and consommés are excellent sources of fluid, and consuming them, especially warm, can be a comforting and hydrating experience. They are particularly useful when you are feeling unwell, such as with a fever, vomiting, or diarrhea, as they help replenish lost fluids and electrolytes. The high sodium content in some broths can even help the body retain water more effectively.

Hydrating Foods: An Overlooked Source

Your meals play a significant role in your overall fluid intake. It is estimated that up to 20% of our daily water comes from food. Water-rich fruits and vegetables are a delicious way to boost your hydration. Items like cucumber, iceberg lettuce, and celery are almost 95% water, while watermelon, strawberries, and peaches are well over 90%. Other foods like oatmeal, yogurt, and smoothies also contribute meaningfully to your fluid levels.

Limiting Less Efficient Fluids

While some drinks contribute positively to hydration, others are less ideal due to added sugars or high caffeine. Energy drinks, in particular, should be limited due to their high caffeine and sugar content, especially for children and teens. Alcoholic beverages are also known to be dehydrating, so they should not be considered a reliable source of water intake.

Hydration Comparison Table


Fluid Type	Hydration Efficacy	Key Considerations
Plain Water	Excellent	Calorie-free, additive-free, rapid absorption.
Milk & Alternatives	Very Good	Provides electrolytes, protein, and some calories. Choose lower-fat and unsweetened options.
Herbal Tea	Good	Calorie-free, offers a change in flavor. Limited caffeine impact.
Coffee & Caffeinated Tea	Good (in moderation)	Contains water, but moderate caffeine can be a mild diuretic. Limit intake to avoid side effects.
Juices & Smoothies	Good	Adds to fluid intake but often contains high sugar. Best when limited to small portions or diluted.
Broths & Soups	Good	Hydrates effectively and can replace electrolytes. Sodium content can vary widely.
Soda (Regular)	Poor	Contains large amounts of sugar and calories that may negatively impact health.
Energy Drinks	Poor	High in sugar and caffeine, providing poor overall hydration despite fluid content.

Making Smart Fluid Choices

Understanding that hydration comes from many sources allows for more flexibility in your diet. By prioritizing water-rich foods and lower-sugar beverages, you can maintain healthy fluid levels without feeling restricted. For those who find plain water unappealing, adding flavor with fruits or a splash of sugar-free squash can make a big difference. Regular monitoring of your urine color—pale yellow or straw-colored is the goal—can help you gauge your hydration levels effectively.

Conclusion

While plain water remains the healthiest and most straightforward way to hydrate, it is not the only option. A balanced approach that includes a variety of fluids, such as milk, broths, and moderation with caffeinated drinks, can help you meet your daily needs. Furthermore, incorporating water-rich fruits and vegetables into your diet is a simple and effective way to boost fluid intake. By making conscious choices about what you drink and eat, you can ensure your body remains well-hydrated for optimal health and function. Always listen to your body's signals and adjust your intake based on activity level, environment, and overall health. For more detailed health advice, consider consulting a registered dietitian or your healthcare provider.

Frequently Asked Questions

Yes, in moderate amounts, coffee does count. While caffeine has a mild diuretic effect, the water in the coffee contributes positively to your overall fluid consumption, and it does not cause dehydration.

Yes, milk is a good source of hydration. It contains electrolytes, protein, and carbohydrates, which assist the body in absorbing water more effectively than plain water in some cases.

Sodas and fruit juices contain water and will add to your fluid intake, but they are not the best options. They often contain high amounts of sugar, which can add unnecessary calories and may not be as effective for healthy hydration as water.

Many fruits and vegetables are excellent sources of water. High-water content foods include watermelon, strawberries, peaches, lettuce, cucumber, and celery.

Yes, soups and broths are great for fluid intake. Clear soups, in particular, are an effective way to stay hydrated and can help replenish electrolytes, especially when recovering from an illness.

Drinking a moderate amount of coffee will not cause dehydration. The dehydrating effect of caffeine is mild and does not outweigh the fluid content. However, excessive amounts of caffeine can lead to side effects like anxiety or restlessness.

A simple indicator of proper hydration is the color of your urine. If it is pale yellow or clear, you are likely well-hydrated. Darker yellow urine can indicate a need for more fluids.