Drinks for Hydration: What Counts Towards Your Daily Fluids

Staying hydrated does not have to mean forcing down glass after glass of plain water. Most drinks contribute to your daily fluids. The differences come down to what else they bring with them: sugar, acid, caffeine or alcohol. Here is how the common choices compare.

Water

Water hydrates without adding sugar or calories, and it is kind to your teeth. Tap water is a perfectly good choice. If you find it dull, add slices of fruit, cucumber or mint, or try sparkling water.

Milk

Plain milk counts towards your fluids and also brings protein and calcium. Lower-fat versions suit most adults; unsweetened plant drinks with added calcium are an alternative.

Tea and coffee

For most people, tea and coffee contribute to daily fluid intake. Keep an eye on how much sugar and syrup you add, and on how late in the day you drink caffeine if you have trouble sleeping. If you are pregnant, ask your midwife or GP about caffeine limits.

Fruit juice and smoothies

Juice and smoothies contain vitamins, but also natural sugars that are released when fruit is juiced or blended. They are best kept to a small glass, ideally with a meal, to limit the effect on teeth.

Fizzy drinks and squash

Sugary fizzy drinks add sugar without much else. Diet and no-added-sugar versions avoid the sugar but can still be acidic. Having them occasionally, with meals, and following them with water is a sensible approach — our article on eating for healthy teeth and gums explains why timing matters.

Sports and electrolyte drinks

These are designed for long or intense exercise, especially in heat. For everyday activity, water is usually all you need. If you are unwell with sickness or diarrhoea, a pharmacist can advise on oral rehydration solutions.

Alcohol

Alcohol is not a good way to hydrate. If you drink, alternate with water and stay within your country’s low-risk guidelines.

Putting it together

Make water, milk and unsweetened drinks your everyday choices and keep the rest for occasional use. For ideas on making water a habit, see hydration habits that actually stick.