Which liquids count as water intake for daily hydration?

October 12, 2025 •

5 min read

While plain drinking water is the gold standard for hydration, contributing around 70-80% of our daily fluid intake, many other beverages and even foods also help meet our body’s needs. Navigating which liquids count as water intake is key to maintaining proper hydration for overall health and well-being.

Quick Summary

This article explores which fluids contribute to your daily water intake, from plain and sparkling water to milk, fruit juices, and caffeinated drinks. It covers hydrating foods, the effects of caffeinated and sugary beverages, and how to make the best choices to stay hydrated.

Key Points

Plain Water is Primary: The majority of your daily fluid intake should still come from plain, unsweetened water.
Moderate Caffeine is Fine: Moderate intake of coffee and tea contributes to hydration, as the fluid content outweighs the mild diuretic effect.
Milk Hydrates Effectively: Due to its protein, fats, and electrolytes, milk is a very hydrating beverage, sometimes even more effective than water for longer-term hydration.
Foods Provide Fluid: Roughly 20% of your daily fluid intake comes from foods, especially water-rich fruits and vegetables like cucumber, watermelon, and lettuce.
Avoid Excess Sugar: Sugary drinks like soda and energy drinks can hinder hydration due to their high sugar content, which the body must use fluid to process.
Use Urine as a Guide: The color of your urine is a simple and reliable indicator of your hydration level; aim for pale yellow.
Replenish Electrolytes When Needed: After heavy exercise or sweating, drinks with electrolytes like milk or coconut water can be more beneficial than plain water.

Understanding the Basics of Hydration

Proper hydration is essential for virtually every bodily function, from regulating body temperature and cushioning joints to transporting nutrients and removing waste. The amount of fluid each person needs can vary based on factors like age, activity level, and climate. While the advice to drink eight glasses of water a day is common, the truth is that your total fluid intake comes from multiple sources. About 20-30% of your daily water intake can come from foods, especially water-rich fruits and vegetables, while the rest is from the fluids you drink.

The Liquids That Definitely Count

Plain and Sparkling Water

Plain water, whether from the tap or bottled, is the best and cheapest way to stay hydrated. It is calorie-free and sugar-free, making it an ideal choice for weight management and overall health. For those who prefer some fizz, unsweetened sparkling water is also an excellent option. Adding natural flavorings like lemon, lime, or mint can make it more palatable for those who find plain water boring.

Milk

Milk is surprisingly one of the most hydrating beverages, with some studies suggesting it's even more hydrating than plain water in certain situations. This is because milk contains lactose (a sugar), protein, fat, and electrolytes like sodium and potassium, which help the body retain fluid for a longer period. Low-fat or skim milk are good choices, though whole milk also works. Milk is particularly beneficial for rehydration after strenuous exercise, when fluid and electrolytes are lost through sweat.

Soups, Broths, and Juices

Soups and broths: These are predominantly water and can contribute significantly to your fluid intake. A bowl of soup, especially broth-based varieties, is an easy way to get extra fluids and electrolytes.
Fruit and vegetable juices: Made mostly of water, 100% fruit and vegetable juices count toward hydration. However, they should be consumed in moderation due to their high sugar content and calories. Diluting them with water can be a good compromise.

Teas and Coffee (in moderation)

Contrary to the old myth, moderate consumption of caffeinated drinks like coffee and tea does not lead to dehydration. The diuretic effect is mild and is more than offset by the fluid volume in the drink. Regular coffee drinkers often build up a tolerance to the diuretic effect. Experts generally agree that up to 2-4 cups of coffee per day can count towards your fluid intake. Herbal teas, which are typically caffeine-free, are also excellent hydrating options.

The Liquids to Limit or Avoid

Sugary Beverages

Drinks with a high concentration of added sugar, such as soda and sugary fruit drinks, are not the best choice for hydration. The body uses water to metabolize and dilute the high sugar content, which can ironically leave you feeling thirstier. Excess sugar can also contribute to weight gain and dental problems.

Energy Drinks

Energy drinks often combine high levels of caffeine and sugar, making them a poor choice for rehydration. The stimulants and sugar can have a pronounced diuretic effect, causing you to lose more fluid than you take in.

Alcohol

Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration. Strong alcoholic drinks, like spirits, are more dehydrating than dilute options like beer. If you choose to drink alcohol, it's best to alternate with a glass of water.

Comparison of Hydrating Liquids


Liquid Type	Hydration Effectiveness	Calories/Sugar	Other Considerations
Plain Water	Excellent	None	Most recommended, cost-effective, readily available.
Milk (low-fat)	Excellent	Contains calories and natural sugars	Slower gastric emptying provides prolonged hydration; also has electrolytes.
Coffee/Tea (moderate)	Good	Varies	Mild diuretic effect offset by fluid; best without added sugars.
100% Fruit Juice	Good	High in sugar and calories	Provides vitamins but best consumed in moderation.
Sugary Soda	Poor	Very high in added sugar and calories	High sugar content can be dehydrating and contributes to health issues.
Energy Drinks	Poor	Very high in added sugar, caffeine	High stimulant load can cause diuretic effect and other side effects.
Broth/Soup	Excellent	Varies; low calorie	Provides electrolytes and is warming, can be high in sodium.

Conclusion: A Diverse Approach to Daily Hydration

Water is undoubtedly the best and healthiest choice for staying hydrated, and it should form the foundation of your daily fluid intake. However, the good news is that other liquids, including moderate amounts of coffee and tea, milk, and broths, also count toward your daily total. You don't have to rely solely on plain water to meet your fluid goals. Remember to be mindful of sugary and alcoholic beverages, which can work against proper hydration. Pay attention to your body's signals, and remember that foods rich in water, like fruits and vegetables, can also contribute significantly to your fluid needs. A diverse and balanced approach to what you drink will keep your body functioning at its best. For more detailed information, consider referencing the official fluid recommendations from health organizations like the CDC.

Hydrating foods list

Cucumbers: Comprised of about 96% water.
Lettuce (Iceberg and Romaine): Also very high in water content (95-96%).
Tomatoes: Contain approximately 94% water.
Watermelon: Lives up to its name with about 92% water.
Strawberries: Made up of about 92% water.
Celery: A great source of water (95%) and fiber.
Spinach: With about 92% water, it's a great addition to salads and smoothies.

The Role of Electrolytes and Hydration

Electrolytes like sodium, potassium, and magnesium play a crucial role in maintaining proper fluid balance in the body. After intense exercise or in very hot weather, your body loses electrolytes through sweat. In these situations, drinks containing electrolytes, like some sports drinks or coconut water, can be more effective than plain water for rehydration. Milk is also an excellent source of electrolytes. For everyday hydration, however, the electrolytes from food and standard drinks are usually sufficient, and most people don't need expensive sports drinks.

Signs of Dehydration

Knowing the signs of dehydration can help you adjust your fluid intake. While thirst is a primary indicator, by the time you feel thirsty, you are already slightly dehydrated. Other signs include dark yellow urine, fatigue, dry mouth, and headaches. The color of your urine is often considered the best indicator of hydration status; it should be pale yellow or straw-colored.

Frequently Asked Questions

Yes, moderate amounts of coffee and tea can count towards your daily water intake. The fluid in the drink is more significant than the mild diuretic effect of caffeine, especially for regular drinkers who have built up a tolerance.

Absolutely. Foods, particularly water-rich fruits and vegetables, contribute significantly to your fluid intake. Some, like cucumber and watermelon, are over 90% water by weight and also provide essential nutrients.

Yes, milk is a highly effective hydrating beverage. It contains a mix of protein, fats, lactose, and electrolytes that help the body retain fluid more efficiently than plain water.

No, sugary drinks are not a good choice for hydration. While they contain water, their high sugar content can cause the body to pull water from its cells for metabolism, counteracting the hydrating effect and potentially causing further thirst.

For most people, plain water is sufficient. Sports drinks are only generally necessary for intense physical activity lasting more than an hour, as they replace lost electrolytes and carbohydrates.

The easiest way to check your hydration level is by observing the color of your urine. It should be a pale yellow, like straw. If it is a darker yellow, you need to drink more fluids.

No, not all liquids are equal. While most beverages contain water, their nutritional composition matters. For instance, milk is more effective for retention than water, while high-sugar drinks can be counterproductive to hydration.