In partnership with British Soft Drinks Association
Registered dietitian & nutrition consultant Laura Clark RD explains why hydration is important, what actually counts when it comes to staying hydrated and why ‘health drinks’ might not always be as healthy as they claim.
If you’ve ever stood in front of a fridge full of drinks wondering what you should be choosing, you’re not alone. From water to coffee, smoothies to sports drinks, and soft drinks with non-sugar sweeteners to “wellness” beverages, the messaging around hydration has become surprisingly complicated.
But when it comes to supporting energy, performance and recovery, hydration is far less about perfection and far more about consistency. For many people, that also means choosing drinks they enjoy, which may include options with non-sugar sweeteners as part of a balanced approach.
What hydration actually means
Hydration isn’t just about quenching thirst. Guidance from the British Dietetic Association (BDA), alongside organisations such as the International Olympic Committee and the American College of Sports Medicine, is clear that hydration plays a key role in both physical and cognitive performance.
Research shows that even mild dehydration, around 1 to 2 percent loss of body weight, can affect endurance, increase perceived effort and reduce concentration. That might show up as feeling sluggish in a workout, struggling to focus, or simply not performing at your usual level. Thirst is not always a good indicator, so raise awareness of these other signs.
The goal isn’t to chase a perfect intake, but to stay consistently well hydrated across the day, especially around exercise.
What counts towards hydration
A common misconception is that only water counts, but that’s not the case.
BDA guidance highlights that a range of drinks can contribute to hydration, such as water, tea and coffee, milk, and soft drinks, including those with non-sugar sweeteners.
Even foods with high water content, like fruit and vegetables, play a role.
Caffeine is often thought to be dehydrating, but in moderate amounts, it doesn’t negate the fluid you consume. So, your morning coffee still contributes to your overall hydration.
This flexibility is important, because the best drink for hydration is often the one you will enjoy and actually drink, whether that’s water, tea or a flavoured option containing non-sugar sweeteners.
Hydration and performance
For active women, hydration becomes even more relevant. Fluid needs increase with exercise, particularly in warm environments or during longer sessions.
Even small drops in hydration can make sessions feel harder than they need to, and recovery can take longer afterwards.
Sugar, non-sugar sweeteners and drink choices
For those trying to reduce their sugar intake, including from soft drinks (although it’s worth noting that more than seven out of every 10 soft drinks sold in the UK are low or no sugar), there can sometimes be uncertainty about non-sugar sweeteners, examples of which include aspartame or saccharin.
According to leading health authorities worldwide, including the European Food Safety Authority, non-sugar sweeteners are safe. Research also shows they do not raise blood glucose or insulin levels, and when used in place of sugar-sweetened drinks, they can help reduce overall sugar intake without increasing appetite or weight.
From a practical perspective, non-sugar sweeteners can be a helpful tool. Choosing drinks with non-sugar sweeteners can support hydration while reducing sugar intake, particularly for those who do not enjoy plain water or are trying to cut back on sugar-sweetened drinks.
That said, sugar itself does not need to be avoided completely.
For shorter or lower intensity sessions, water is usually enough.
But for longer or more intense exercise, drinks containing carbohydrates can support performance by providing fuel to replenish glucose stores, alongside fluid and electrolytes.
The key is understanding why you are choosing a drink, rather than labelling it as good or bad, based on its sugar content.
The “health drink” halo
It’s worth looking more closely at drinks that are automatically perceived to be healthy. Smoothies, juices, kombucha and vitamin waters are often perceived as better choices, and that can be the case. However, some of these products contain a significant amount of sugar.
Some, may also be high in fibre, which can trigger digestive symptoms in those with a more sensitive gut, leading to bloating or discomfort – not ideal before a workout.
That does not make them off limits, but it does mean they are not automatically the best option for everyday hydration.
Making hydration work in real life
Hydration does not need to be complicated. Your body benefits from regular fluid, in forms that fit your lifestyle and preferences.
Rather than focusing on one perfect drink, it is more helpful to think about patterns. Drinking regularly across the day, adjusting intake around exercise, and choosing a mix of fluids that you enjoy.
A simple way to check your hydration status is the colour of your urine. Pale straw colour usually suggests you are well hydrated, while darker yellow can be a sign you need to drink more.
For some, that might be mostly water with the occasional coffee or sports drink. For others, it may include drinks with non-sugar sweeteners to make hydration easier to maintain.
Enjoyment plays a role here, alongside focusing on consistency, variety and balance. If you like what you are drinking, you are more likely to stay hydrated, and that is what ultimately supports both performance and wellbeing.
For more information on the use of non-sugar sweeteners visit: britishsoftdrinks.com/non-sugar-sweeteners
