Coffee, tea, sparkling water: how hydrating are they, really?

Coffee, tea, sparkling water: how hydrating are they, really?

It goes without saying that hydration is an essential part of a healthy lifestyle. But did you know the way you hydrate makes all the difference?

For many people, beverages like coffee, tea, juice, energy drinks and sparkling water are everyday staples. You may even prefer them to water – perhaps because you don’t like the taste or smell of it when it comes from the tap, enjoy the ritual of grabbing a coffee with friends, or simply crave a caffeine or sugar hit to get through the day.

Although these beverages might tempt your taste buds, they aren’t always good for you – and, when it comes to hydration, nothing beats water. Here’s why, plus some practical tips to help make water a part of your daily routine.

Beverages that leave you high and dry

While they contribute to your daily fluid intake, the following beverages also come with disadvantages.

Coffee and tea

Many people couldn’t imagine starting their day without a cup of coffee or tea. In moderation, these beverages aren’t bad for you, but they won’t hydrate you as effectively as water. In fact, the caffeine in these beverages actually has a mild diuretic effect on the body, meaning it increases urination. For this reason, drinking coffee and tea can lead to dehydration – especially if you don’t have a water bottle handy to offset your intake.

Alcohol

Anyone who’s woken up with a parched mouth after a big night out knows: alcohol undoubtedly causes dehydration. Like tea and coffee, alcohol has a diuretic effect, increasing urination and causing your body to lose fluids. This can lead to symptoms like dry mouth, thirst, headaches and fatigue.

Juice and sugary drinks

Juice, soft drinks and cordial are packed with sugar and additives. While fruit juice can contain valuable nutrients like vitamins A and C, the sugar quantity is similar to that of a soft drinks and cordial.

It’s estimated that a 375 mL can of non-diet soft drink has around 10 teaspoons of sugar, while a 600 mL bottle contains around 16 teaspoons of sugar. That’s more than your recommended daily intake in a single drink!

Sugary drinks are highly addictive and can wreak havoc in the body. According to the Australian Cancer Council, “regular consumption can lead to weight gain and obesity,
increasing risk of serious health problems, including type 2 diabetes, heart disease and some cancers.”

Energy drinks

Energy drinks often contain sugar and artificial sweeteners, as well as exorbitantly high levels of caffeine. In fact, in 2024, hundreds of energy drinks were found to contain double the maximum amount of caffeine allowed under Australian regulations – and approximately nine times more than a can of Coca-Cola.

In addition to dehydration, excessive caffeine consumption can have serious side effects, including anxiety, insomnia, stomach ulcers and cardiovascular problems.

Sparkling water

While it might seem like a healthy choice compared to sugary drinks, the bubbles in sparkling water can lead to symptoms like burping and bloating. Carbonated water also tends to be more acidic than plain water – especially if there’s added sugar – which can lead to tooth erosion.

Why water is the body’s preferred hydration source

Water is uniquely good for you because it’s free from additives, sugars and diuretics that can impact your hydration levels. It works harmoniously with your body to support essential functions like temperature regulation, nutrient transport and waste elimination. Regularly drinking water can also help regulate your appetite, reduce sugar cravings and improve focus – so you’re less likely to reach for a sugary or caffeinated drink.

There’s no hard-and-fast rule about how much water you should be drinking per day, as it depends on things like age, weight and lifestyle. But it’s generally recommended to aim for 2-2.5 litres per day to replace fluid loss. Losing just two per cent of your body weight in fluids is enough to cause symptoms of dehydration. 

Not all water is the same, of course. Tap water has been known to contain harmful “forever chemicals” (PFAS) – among others – which is why filtered water is the best option.

Our state-of-the-art zazen Alkaline Water Filter System provides you with clean, fresh water that’s enriched with essential minerals (such as magnesium and potassium) that nourish the body, while reducing harmful contaminants (such as PFAS and chlorine). It’s fresher, tastier water that’s designed to hydrate and protect the body.

Drinking pure, clean water:

• Optimises cellular functions – water is essential for maintaining the balance of
  electrolytes in your body, which helps muscles and nerves function properly.
• Promotes detoxification – by flushing out toxins through the kidneys and liver, water supports your body’s natural cleansing processes.
• Supports digestion and metabolism – adequate hydration helps your body break down food and absorb nutrients.
• Facilitates healthy movement – water lubricates the joints, helping you to move freely.

How to make water your go-to hydration choice

If you struggle to drink enough water or dislike the taste, here are some practical ways to make it an everyday habit.

1. Invest in a quality water filter
   Many people dislike the smell or taste of tap water due to chlorine or other impurities. Using a high-quality alkaline water filter, like the zazen Alkaline Water Filter System, ensures you have access to clean, great-tasting water that’s free from contaminants.
2. Enhance the flavour naturally
   Add slices of citrus fruits, cucumber, or fresh herbs like mint to your water for a
   refreshing twist. This can make plain water more appealing and help you stay consistent with your hydration goals.
3. Keep water within reach
   Carrying a reusable water bottle can provide a visual reminder to drink more water throughout the day. Opt for bottles with markers to track your intake easily.
4. Eat water-rich foods
   Incorporate fruits and vegetables like watermelon, cucumber and oranges into your diet. These foods add to your hydration while providing essential nutrients.
5. Make water part of your routine
   Set reminders to drink water at regular intervals. For example, aim to drink a glass first thing in the morning, before each meal and before bed.
6. Consider drinking hot water
   Drinking warm or hot water can be soothing, especially in cooler weather. Benefits from drinking hot water may include a relaxing effect on your digestive system, while the steam may ease the congestion of colds and flus.
   

By adopting some simple strategies to increase your intake, drinking water can supercharge your wellness routine.

For the best hydration results, consider enhancing your water quality with the zazen Alkaline Water Filter System, ensuring every sip supports your journey to peak health.