What Drinks Count Towards Your 8 Cups A Day?

Staying hydrated is essential for our health and well-being. Water plays a crucial role in maintaining bodily functions, including digestion, circulation, temperature regulation, and nutrient transportation.

However, it can be confusing to know which drinks count towards our daily fluid intake and which don't. From coffee and tea to cordials and smoothies, let’s explore what works for your hydration goals and why.

Why Hydration is Important

Before diving into the specifics, it’s important to understand why staying hydrated is so crucial:

Maintains Physical Performance: Dehydration can significantly impair physical performance, leading to fatigue, reduced endurance, and increased difficulty in maintaining focus and coordination.
Supports Cognitive Function: Proper hydration is linked to improved concentration, mood, and memory function. Even mild dehydration can affect cognitive performance.
Aids Digestion: Water helps to break down food so that your body can absorb the nutrients. It also softens stool, preventing constipation.
Regulates Body Temperature: Through processes like sweating and respiration, water helps maintain an optimal body temperature.
Promotes Detoxification: Water is essential for the kidneys to function properly, helping to remove waste products from the body.

Drinks That Count Towards Your Daily Intake

Water

Why It Counts: Water is the most straightforward and effective way to stay hydrated. It has no calories, no added sugars, and directly replenishes the fluids your body needs.

Benefits: Drinking water helps maintain the balance of bodily fluids, supports digestion, and regulates body temperature.

Reference: NHS - Water and Hydration

Herbal Tea

Why It Counts: Herbal teas are essentially water infused with herbs, making them a hydrating option without the caffeine found in other teas.

Benefits: Many herbal teas, like chamomile or peppermint, have additional benefits such as aiding digestion and promoting relaxation.

Reference: Healthline - Herbal Tea Benefits

Fruit & Vegetable Smoothies

Why It Counts: Smoothies made from whole fruits and vegetables contribute to your fluid intake due to their high water content.

Benefits: Smoothies also provide essential vitamins, minerals, and fibre. However, be mindful of added sugars and calorie content.

Reference: BBC Good Food - Benefits of Smoothies

Low-Sugar Cordials and Diluted Juices

Why It Counts: When diluted with water, cordials and juices can count towards your fluid intake. Opt for low-sugar options to avoid unnecessary calories.

Benefits: These drinks can be a more flavourful way to increase your hydration, especially if you struggle to drink plain water.

Reference: British Nutrition Foundation - Hydration

Milk

Why It Counts: Milk is mostly water and contains essential nutrients like calcium, vitamin D, and protein.

Benefits: It’s especially beneficial for growing children and can be a good recovery drink after exercise.

Reference: NHS - Milk and Dairy

Drinks That Don’t Count Towards Your Daily Intake

Coffee

Why It Doesn't Count (or Counts Less): Coffee is a diuretic, which means it can cause your body to lose water. While moderate coffee consumption can be part of your hydration, it's best not to rely on it solely.

Effects: High caffeine content can lead to increased urination and potential dehydration if consumed in large amounts.

Reference: Mayo Clinic - Caffeine and Dehydration

Regular Tea

Why It Doesn't Count (or Counts Less): Like coffee, regular tea contains caffeine, though typically less. It can contribute to your fluid intake, but the diuretic effect means it’s less hydrating than non-caffeinated drinks.

Effects: Drinking large amounts of caffeinated tea can have similar effects to coffee, leading to increased fluid loss.

Reference: Harvard T.H. Chan School of Public Health - Caffeinated Drinks

Sugary Soft Drinks

Why They Don't Count: While these drinks contain water, their high sugar content can have negative health effects and do not hydrate as effectively as water.

Effects: High sugar levels can lead to weight gain, tooth decay, and other health issues. They can also cause an energy spike followed by a crash, leaving you feeling more tired.

Reference: NHS - Sugar in Drinks

Alcoholic Beverages

Why They Don't Count: Alcohol is a diuretic, leading to increased urination and fluid loss. This can result in dehydration, especially if consumed in excess.

Effects: Consuming alcohol can lead to dehydration, hangovers, and long-term health issues if abused.

Reference: Drinkaware - Alcohol and Dehydration

Best Ways to Reach Your Daily Intake

If you struggle to drink enough water, here are some tips to help you stay hydrated:

Flavoured Water: Add a slice of lemon, cucumber, or a splash of fruit juice to your water for added flavour without the sugars found in soft drinks.
Eat Water-Rich Foods: Foods like cucumbers, watermelons, and oranges have high water content and can help with hydration.
Set Reminders: Use an app or set alarms on your phone to remind you to drink water throughout the day.
Carry a Water Bottle: Having a reusable water bottle on hand makes it easier to sip throughout the day.
Herbal Teas and Infusions: Enjoy herbal teas hot or cold. They add variety and count towards your fluid intake.

Understanding which drinks contribute to your daily fluid intake can help you stay properly hydrated and maintain your health.

While water is the best option, there are many other drinks that can help you reach your hydration goals.

By incorporating a variety of hydrating beverages and using the tips provided, you can ensure you meet your daily intake needs, even if plain water isn’t your favourite.

References:

Don't know how much you should be drinking daily?

We've created a handy little calculator to give you a rough idea of how much water you should be aiming to try and drink on a daily basis - however, as always, these are approximate guidelines based on a healthy and active lifestyle, so please consult a medical professional before making any changes to find out exactly how much you should be drinking, and how to do so safely.

Water Intake Calculator

Gender Age (years) Height (cm) Weight (kg) Activity Level

Calculations are estimated for adults 18 years old and up, and estimate the minimum amount of water you should be drinking each day for a well-hydrated body. On days when you are more active, work up a sweat or when the weather is hotter than usual, you should consume more water. This tool does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment, so make sure you reach out to your local health practitioner for their expert advice before making any lifestyle changes.

22 May 2024

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