Staying Hydrated Without Relying on Sugary Drinks

Why water deserves first place

Water is the simplest, cheapest and most reliable way to stay hydrated. In the UK it comes straight from the tap, costs very little, and contains no sugar, no sweeteners and no calories. Unlike fizzy drinks, cordials and energy drinks, it does not bathe your teeth in acid or add to your daily intake of free sugars — the kind the NHS advises adults to keep below 30g a day.

Sugary drinks can be tempting when you are thirsty, but they rarely quench thirst as well as water. A 330ml can of regular cola can contain around 35g of sugar — more than an adult's entire daily limit — and a large bottle from a convenience store can easily hold two or three times that. Even fruit juice, which sounds healthy, is high in sugar and acidic, so it is best limited to a small 150ml glass a day and drunk with a meal.

How much fluid do you actually need?

Most adults in the UK need around six to eight glasses of fluid a day — roughly 1.2 to 1.5 litres. That is a guide, not a rule. Your needs rise in hot weather, during exercise, when you are unwell with a fever, vomiting or diarrhoea, and during pregnancy or breastfeeding. Older adults often feel thirsty less often, so they may need to drink on schedule rather than waiting for thirst.

A quick check is the colour of your urine. Pale straw or light yellow suggests you are well hydrated; dark yellow or amber is a nudge to drink more. Other early signs include a dry mouth, tiredness, headache and difficulty concentrating.

Other drinks that earn their place

• Herbal tea — peppermint, chamomile, rooibos, ginger and lemon verbena are naturally caffeine-free and count towards your fluid intake. A flask of hot herbal tea is a good winter option; cold-brewed versions work well in summer.
• Plain tea and coffee — moderate amounts count as fluid. The mild diuretic effect of caffeine is small and does not outweigh the fluid you take in.
• Milk — semi-skimmed milk and unsweetened fortified plant milks are around 87–90% water and provide protein, calcium and electrolytes, which can support rehydration after activity.
• Water with flavour — sparkling water, or still water with slices of lemon, cucumber, orange or a few mint leaves, adds interest without sugar.
• No-added-sugar squash — a useful stepping stone if you find plain water dull, but check labels, as some brands still contain sugar.

Eating your water

Around 20–30% of our fluid intake typically comes from food, and some foods are remarkably water-rich. Adding them to meals and snacks can take pressure off your drinks.

• Cucumber, lettuce, courgette, celery and radishes — over 95% water.
• Tomatoes, peppers and cauliflower — around 90–94% water.
• Melon, strawberries, oranges and grapefruit — juicy, easy to prepare and rich in vitamin C.
• Soup, broth, stewed fruit, yoghurt and porridge — all deliver fluid alongside nutrients and fibre.

Practical habits that make it easier

• Keep a refillable bottle where you can see it — on your desk, in your bag, beside the kettle.
• Drink a glass with every meal and with any medication you take.
• Anchor drinks to routine moments: after brushing your teeth, before leaving the house, when you get home.
• If you struggle to remember, set a gentle reminder on your phone or use a marked bottle to track your progress.
• In hot weather, take water with you and sip regularly rather than drinking a lot at once.
• When you are active, drink before, during and after — and include something with electrolytes if you sweat heavily for more than an hour.

Cutting back on sugary drinks

If you currently drink a lot of fizzy drinks or squash, going cold turkey can backfire. Try swapping one drink at a time. Move from regular to diet versions, then to sparkling water with a splash of juice, then to plain water. Diluting squash a little more each week works well too. Keeping the change gradual helps your taste buds adjust, and many people find that after a few weeks, sweetened drinks start to taste overwhelmingly sweet.

It is also worth knowing that some drinks marketed as healthy — flavoured waters, vitamin waters, iced teas and fruit smoothies — can contain as much sugar as a can of cola. Reading the label takes seconds. Look at the "per 100ml" figure: 5g or less per 100ml is low, while over 11.25g per 100ml is high.

Staying hydrated does not need to be complicated or expensive. Water, herbal tea, milk and water-rich foods can carry you comfortably through the day, and small, steady changes are far more likely to stick than a strict overhaul.