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You Asked: Do Drinks Like Coffee, Tea or Diet Soda Count toward My Daily Water Quota?

By , SparkPeople Blogger
A few decades ago, Americans consumed less than 10% of their daily calories in the form of drinks, but today we get 21% of our calories from beverages. For someone eating 2,000 calories a day, that's 420 calories a day in the form of drinks!
When you're trying to lose weight, you have fewer calories in your "budget" each day, which means you need to make all of them count. Those "empty" calories from sugary beverages are an easy place to cut back.
That said, one of the most common questions new SparkPeople members have is "Do drinks like coffee, tea or diet soda count toward my daily water quota?"
SparkPeople recommends eight to twelve cups of water daily, but for some people, drinking that much water can be difficult. Fruit juices, milk, teas and decaf coffee also count, as do flavored (unsweetened) waters, carbonated water, and water with fruit or herbs. So, yes, you can drink beverages other than water to meet your hydration needs, but there are a few things to consider before you start sipping.
Caffeinated beverages can actually increase your need for more water and dehydrate the body (caffeine is a diuretic) so a lot of caffeinated coffee or soda will not quench your thirst.
Artificially sweetened drinks, including diet sodas, can also count toward your quota. However, we recommend no more than four servings (32 ounces) of artificially sweetened beverages daily.
If you struggle to control your sweet tooth, you might want to avoid diet drinks. Preliminary studies suggest that high intakes of artificial sweeteners might affect appetite control (i.e. by eating more sweet foods—artificially sweetened or not—you crave more of them). Individuals who want to use artificial sweeteners should do so within the context of a sensible weight-management program that includes a balanced diet and regular exercise.
My personal opinion, particularly for people trying to lose weight, is to drink plain water whenever possible. I feel it helps to cleanse the body when weight loss and fat breakdown is occurring. I also know that it helps to keep the hands and mouth busy, to reduce the urge to snack. This is a form of behavior modification that can help break old habits (such as mindless eating) and replace them with ones (drinking water when boredom hits). Most people report feeling better when they consume at least a few glasses of plain old H2O each day. If you're going to consume caffeinated beverages or diet drinks, consume as much or more water to balance them out.
Other caloric beverages, such as juice, sports drinks, and milk, can be part of a healthy diet. SparkPeople uses the guidelines set by the American Journal of Clinical Nutrition, which were developed by the Beverage Guidance Panel in 2006. The experts on that panel stressed that a healthy diet should NOT rely on fluids to provide calorie or nutrient needs, and that water is necessary for metabolism and normal physiological function. In fact, water is the only fluid that the body truly needs.

Healthy Beverage Guidelines for Adults
  • Consume 12 cups (96 ounces) of fluids per day.
  • For an adult on the standard 2,200-calorie diet, no more than 200-300 calories should come from fluids.
  • Adults consuming fewer than 2,200 calories should limit calorie-containing beverages even more—to less than 200 calories daily.
Use the following guidelines to evaluate your own beverage intake.
Beverage Nutritional Benefits/Warnings Recommended Daily Consumption Calories per Serving
Water When eating a healthy diet, water can meet all of your fluid needs. This is the ideal choice and what SparkPeople also encourages! 2-6 servings
(16-48 ounces) SparkPeople recommends 8 cups of water daily * NOTE: Consume additional water if you limit other beverages.
Unsweetened Coffee and Unsweetened Teas Coffee has some limited health benefits, while tea provides a variety of flavonoids and antioxidants. Both contain caffeine, which should be limited to less than 400 milligrams daily (or less than 300 mg for pregnant and breastfeeding women). Up to 6 servings
(48 ounces)
Low-Fat (1%) or Skim (fat-free) Milk and Unsweetened/Fortified Non-Dairy Milks

Milk is an important source of calcium, magnesium and potassium. Through fortification, it is also a good source of vitamin D. Fortified non-dairy milks are good alternatives with many of the same benefits. <2 servings
(0-16 ounces)
Non-Caloric, Artificially-Sweetened Beverages (Diet Soda, Diet Drinks, and Artificially-Sweetened Drinks, Teas and Coffees)

Although the Food & Drug Administration has approved non-caloric sweeteners as safe, some studies suggest that diet drinks condition adults to have a higher preference for sweets. These teas and coffees also contain caffeine. (See above for guidelines.) <4 servings
(<32 ounces)
Caloric Beverages with Some Nutritional Benefits Nutritional Benefits/Warnings Recommended Daily Consumption Calories per Serving
100% Fruit & Vegetable Juices and Smoothies These provide nutrients in their natural state but lack fiber and some of the nutrients that are found in whole fruits and vegetables, which should be eaten for satiety and caloric balance. <1 serving
(8 ounces)
Sports Drinks These are designed to replace electrolyte (sodium, chloride, and potassium) levels that are diminished during endurance events For the Average Person: Drink rarely
For Endurance Athletic Events (strenuous activity that lasts over 90 minutes): Up to 2 servings (16 ounces)
Whole Milk and 2% Milk These drinks contain a significant amount of calories, fat, and saturated fat, so they are not recommended. Not recommended 120-160
Sweetened or Flavored Low-Fat Milk Such beverages contain the same nutrients as low-fat dairy products (Level 3) but have more calories due to the added sweeteners. Very rarely 150-160
Alcoholic Beverages When consumed in moderation, alcohol has some health benefits for adults, including reduced risk of cardiovascular disease, Type 2 diabetes, and gallstones. Moderate intake of alcoholic beverages has been linked to an increased risk of breast cancer, while excessive alcohol consumption causes serious health and social problems. Pregnant women should NOT drink alcoholic beverages due to the increased risk of birth defects. for Women: 0-1 serving
for Men: 0-2 servings
One serving is: 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits
Caloric, Sweetened Beverages without Nutritional Benefits (Soft drinks, fruit drinks, fruit punch, fruit cocktail, fruit aid, and caloric/sweetened teas and coffees) none 0-1 serving (8 ounces)

Learn more about how much water you need:
Water is a Secret Ingredient
12 Tips to Drink 8 Cups a Day
Healthy Beverage Guidelines

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MAREE1953 8/20/2020
Good to know Report
Thanks for the information and reminder! I drink 8 plus cups of water plus 2 or more cups of coffee daily. Looks like I am doing good. One of my many healthy Spark habits learned. Report
EVIE4NOW 7/26/2020
Thanks Report
BONNIE1552 7/21/2020
Thanks. Report
CECELW 6/29/2020
i add ground ginger, mint extract, or whatever flavor i choose for the day in my water Report
IFFILAYO 5/29/2020
Green tea for me, please! Report
GEORGE815 5/22/2020
thanks Report
LGW5002 4/26/2020
Great article Report
MJ7DM33 4/21/2020
TY Report
MAREE1953 4/7/2020
Kidney health is so important. Water is my friend. Plus black coffee, decaf after 10 am Report
NANASUEH 4/6/2020
thanks Report
MILPAM3 3/8/2020
I am amazed at how many times I refill the refrigerator with bottles of water. Report
CECELW 3/1/2020
it's doubtful that I would care one way or the other. I'm still going to drink it Report
PATRICIAANN46 2/13/2020
Thank You...……….. Report
I wouldn't include coffee to my daily water quota because it's mildly diuretic. If you're a coffee drinker, challenge yourself to drink a cup of water for every cup of coffee that you drink for the day. You can also reduce the amount of coffee that you drink or check other factors that cause dehydration. Some conditions like diabetes or medications like diuretics or antihistamines may cause you to pee more. Source: https:// www.coffeeverdict.com/heres-a-simpl
/ Report
BONNIE1552 2/1/2020
I need to drink more just plain water. Report
GGRSPARK 12/1/2019
Always a good reminder. Here the hotel provides iced water water somrtimes it has cucumber. Otherwise I tend to drink sparkling water , and avoid coffee late in the day. Report
Determination Day! Report
This is great advice, thank you for sharing such a page cause I never really knew what did count until reading this. I always believed it was water and diluted liquids, not juices and squash or hot beverages too. Report
UROPA31 is wrong. Many ppl don't read thirst signals accurately, they may think they are hingry instead. Also you are already down 1-2% when the thirst signal starts. Better to drink H2O thruout the day.
EZ to do. 1,glass when I arise, 1 glass when brushing teeth after breakfast, 1 w/ ea meal & snack, 1 B4 bed or brushing teeth @ nite.
Anything non-caffeinated counts that's also non-alcoholic. Report
I drink a combination of a caffeinated coffee in the morning, water, decaf tea and coffee, redbush, fruit and herbal teas and the occassional weak cordial all unsweetened with oat milk in the coffee and normal tea only.

I add the oat milk to my tracker. Report
I used to drink unsweetened minted iced tea all day long. Then I thought about staining of the teeth, so I usually just drink water now. Report
What is wrong with us? Just about everything we eat is 75 to 99 percent water. Veggies, fruits, meats. Thus, a large part of those eight cups come from the foods we eat. In addition, a construction worker in, say, Las Vegas needs a helluva lot more water than a sedentary secretary in an air conditioned office in Seattle. Over in Iraq, the grunts were required to carry five gallons of water with them when they set out on a patrol. Health experts in the EU say one liter/quart is sufficient for the average person. So pick your poison: depending on your environment and occupation and body size, you require somewhere between one quart and five gallons of water per day. The best advice I've seen is to drink when you are thirsty. IMHO, the above article is a great example of pedantry in its worst form. Report
This article may need to be updated since it's from 2012. Report
Glad to read that 100% fruit juice counts. I really need my Cranberry Juice each day and I only drink 6oz and add 2oz of water.
Thanks for the information Report
Thank you for clarifying. Report
I hate water so this is going to be difficult. But I am working at weight lose for a ong time and this time I am finally losing . thank the Lord. Report
Thanks for a great article! :) Report
I was hoping that the nut milks would be part of the analysis, since they come unsweetened and are a protein source. Report
Thanks for sharing. Report
More often then not, when I get a headache, it will go away if I just drink some water (at least 2 cups) - headaches for me = a sign of dehydration. water is much cheaper and healthier than popping a couple ibuprofens! The same with joint pain - drink more water and the pain goes away Report
warm water lemon cayenne and cider vinegar first glass in morning Report
I had forgotten that other fluids counted toward the daily quota. I make my goal more often than I thought. Report
Thanks Report
As an emotional eater, trying to balance water with what I eat may be the first step I need towards changing my habits! Report
Great article - it makes me realize that I have been getting my 8+ cups all along because of the non-sweetened tea I like to drink along with my plain water Report
Thank you for the information! Report
I started drinking seltzer (carbonated) water in an effort to reduce my soda intake and have been successful. When I REALLY stressed, I back track a bit, but my water is still up. When I started the seltzer water, I made a decision to not count my tea or soda toward my water intake, but I do count the seltzer water. Most days I make the water count, but again, when stressed..... Report
Nice article Report
I've been wondering about this. Thanks! Report
helpful information--thanks! Report
Great info! Thanks! Report
Thanks for the information. I am a drinker of noncaloric different waters and coffee. I rather under post what I rally drink. On average it's 12-14 but frequently more. Report
thanks Report
I think a lot of people wouldn't agree with the milk recommendations. Skimmed milk ends up needing artificial fortification as it's so empty of nutrients.... does that not seem wrong? 2% or semi skimmed are a great compromise between fat calories and getting the actual nutrients it contains. Report
Very informative. I drink water, coffee (no sweetener) and no-sugar Ice tea in the summer Report
thanks Report
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