Hydration Reimagined: Which Fluids Count (and How to Make Water Enjoyable)

If you’ve been following along with the Hydration Challenge, you may have already noticed something important: Hydration is about more than just forcing yourself to drink plain water all day long. For many people, the idea of “drinking enough water” feels overwhelming or even unpleasant. And that’s often because we’ve been given an overly narrow definition of what hydration should look like (chugging water). Hydration is far more flexible (and enjoyable) than you may think. We really ought to count most fluids— not just water.

What Counts?

Short answer: Almost all beverages count toward hydration!

Your body is primarily concerned with total fluid intake, not whether every sip comes from plain water. Fluids contribute to hydration as long as they contain water and do not significantly increase fluid loss (for instance, alcohol and beverages with high sugar content are known to lead to more fluid losses).

Fluids That Count Toward Hydration

• Plain water (still or sparkling)

• Flavored waters (naturally flavored or lightly sweetened)

• Milk

• Tea

• Coffee (more on caffeine below)

• Smoothies

• Juice

• Soda and Prebiotic Pops (Poppi, Olipop, etc)

• Kombucha 

• Electrolyte drinks (especially helpful with heavy sweating, illness, or intense training)

Yes, coffee and tea still count toward hydration. While caffeine has a mild diuretic effect, fluid losses do not usually exceed intake when consuming moderate amounts of caffeine; therefore, these beverages can contribute positively to daily fluid needs. Excessive caffeine intake, however, is counterproductive.

For social butterflies who enjoy social interaction and accountability, we recommend challenging friends or family to our Hydration Challenge and tackling guzzling goals together.

For those who struggle with fluid intake, water-rich foods are also supportive:

• Broths and soups

• Fruits (the melon and citrus families rank high for water content)

• Vegetables (celery, cucumbers, tomatoes, zucchini, peppers, etc)

• Jello, gelatin

• Yogurt

• Oatmeal

What Doesn’t Count (Counterproductive!):

• Alcohol – Alcohol is a diuretic and increases fluid loss. While it contains liquid, it does not support hydration.

• Excessive caffeine intake – High caffeine consumption may counter hydration benefits.

• Beverages with high sugar and carbohydrate content can be counterproductive from a hydration standpoint. However, it is important to note that there are circumstances in which carb-rich beverages are suitable, supportive, and even recommended (i.e. athletes replenishing glycogen stores).

• Energy drinks may not be the most supportive due to high sugar and caffeine content.

Hydration Is Not “All or Nothing”

One of the most common hydration myths is that only plain water “counts.” This belief often leads people to under-consume fluids altogether, especially if they genuinely dislike water. Hydration does not require perfection. It requires awareness, consistency, and strategy. If flavored water helps you drink more, it’s a win. If tea fits more naturally into your routine, it’s a win. If broth, smoothies, or milk work better for your body and lifestyle, that’s also a win.

Remember, when it comes to hydration, it's not just about water: Most beverages count towards your hydration goals. Explore and enjoy the options available to you. Beverages which are counterproductive to hydration goals include alcohol, energy drinks, and beverages with excessive caffeine or sugar content.

Don’t Love Plain Water? Let’s Make It Appealing

Your experience matters. Taste preference matters. Enjoyment matters. We want to build sustainable hydration habits. Hydration that feels reasonable and enjoyable is more likely to be sustainable. Here are some practical ways to make hydration more appealing without turning it into a sugar bomb.

1. Infuse It Naturally

Add fresh or frozen ingredients for subtle flavor:

• Citrus slices (lemon, lime, orange)

• Berries

• Cucumber

• Fresh mint or basil

• Ginger

Tip: Let sit in the fridge for a few hours for stronger flavor. For added fun, try making flavor-infused ice cubes.

2. Play With Temperature

Some people prefer:

• Ice-cold water

• Slightly chilled water

• Room-temperature water (often easier to drink in larger amounts)

• Hot

Tip: There is not one “best” temperature. Whatever temperatures you prefer are best as these will encourage more intake. Mix it up. Have fun.

3. Try Sparkling Water

Carbonation can:

• Increase palatability

• Feel more “special”

• Replace soda or sweetened drinks

Tip: Look for unsweetened sparkling water or naturally flavored varieties with no added sugars.

4. Add a Splash (Not a Flood)

A small amount of flavor can go a long way:

• A splash of juice or flavoring

• Make flavored ice cubes

• A bit of electrolyte mix

• A dash of fruit puree

Remember: You don’t need to drink perfectly “pure” water for it to count.

5. Upgrade Your Vessel

Do you often drink out of disposable containers and materials? Plastic? Paper? Styrofoam? The experience of a beverage can vary greatly from one vessel to another. Consider elevating your beverage experience through:

• A personal water bottle that sparks joy and keeps you accountable

• A favorite mug

• Glasses that go *clink* when ice taps the walls

• A bottle or cup with meaning, memories, or good times attached to it

Tip: If possible, avoid drinking hot liquids out of plastics or synthetic materials.

6. Pair Hydration With Habits

Habit stacking is a classic strategy. Hydration improves when it’s attached to existing routines:

• Ask for an extra to-go water whenever ordering coffee

• Have glass of water with meals or snacks

• Sip on tea during afternoon breaks

• Bring water bottle for workouts, meetings, commuting, errands, etc

• Enjoy electrolytes after workouts

• Savor a warm beverage as part of a wind-down routine

• Refill water bottle whenever opportunities present

Tips: Building routines and rhythms removes decision fatigue, lightens mental load, and builds consistency. Consider setting reminders or alarms as needed to support you on your quest to quench your thirst. For social butterflies who enjoy social interaction and accountability, we recommend challenging friends or family to our Hydration Challenge and tackling guzzling goals simultaneously.

A Gentle Word on Electrolytes

Not all electrolyte products are created equal. Some are hydration tools; others are more like candy in disguise (high sugar content). If incorporating electrolytes, consider options that align with your needs, activity level, and overall nutrition pattern. Electrolytes are not necessary for everyone, all the time—but they can be helpful if you:

• Sweat heavily

• Train intensely

• Are in hot environments

• Are recovering from illness

• Struggle with plain water intake

Takeaways: Hydration Is Flexible and Personal

Hydration does not have to be rigid, joyless, or stressful.

✔ Fluids come from many sources

✔ Preference matters

✔ Process and progress matter more than perfection

Ready to Put This Into Practice?

If you haven't joined the Hydration Challenge yet, what are you waiting for? As you embark on the Hydration Challenge, notice:

• Which beverages you naturally enjoy

• When hydration feels easiest

• What small changes increase your total intake

Hydration is not about discipline—it’s about design. Design a hydration routine that works with your body and your life.