On top of eating a healthy, balanced diet, exercising regularly and getting enough sleep, staying hydrated is one of those key healthy habits we can all benefit from, especially as we move into the summer months.

Keeping your fluid levels up has been linked to benefits ranging from energy maintenance to better sleep and even an increased life expectancy, so it’s hardly surprising that so many experts continue to bang the ‘drink more water’ drum. 

But while the idea that we should drink six to eight glasses of water a day is a myth (yep, you read that right), making sure you’re drinking enough isn’t always easy – especially if you’re not a big fan of water.

One of the easiest options is, of course, a glass of squash or cordial. Made by mixing the concentrated liquid with a healthy dose of water, it seems the perfect way to boost your intake while still enjoying a fruity flavour. 

But is a glass of squash really as hydrating as some good old-fashioned water? And are there any downsides to bringing another ingredient into your hydration equation? We asked the experts for their thoughts.  

On a pure hydration level, the amount of water that goes into a glass of squash makes it a pretty good alternative if you find it hard to drink enough water to keep your fluid levels up.

“Many people believe that only water counts as fluid intake when compared with other beverages, but that’s not true,” says Claire Fudge, a BDA-registered dietitian and high-performance nutritionist.

“A 2016 study which looked at the hydration properties of certain drinks compared to water – and the retention in the body after two hours – found that while some drinks would not be appropriate for drinking all day as a sole source of fluids, drinks such as milk and orange juice had better hydrating properties than water.”

Fudge continues: “Tea, sparkling water and a sports drink were similar to water when it came to hydration, so although it wasn’t tested in this study, drinking a no-added-sugar squash diluted in water is likely to be similar in its hydrating properties to water.”

While certain levels of glucose – like that found in electrolyte tablets – can improve water absorption, the sugars in squash are unlikely to act in the same way. 

Now here’s the catch: while squash may be just as hydrating as water, it’s not necessarily a great alternative overall. It largely depends on the type of squash you’re drinking – especially if it’s full-sugar.

“The sugar found in sweetened drinks like squash is called fructose,” explains Jane Mostowfi, a BANT-registered nutritionist. “Fructose is also found in fresh fruits, however when we eat a whole piece of fresh fruit, the fructose enters our system slowly, mixed with fibre and water, meaning that our gut and metabolism can handle it well. In squash, it can spike our blood-sugar levels dramatically.”

Hannah Alderson, a registered nutritionist, echoes Mostowfi’s concerns. She points to the fact that studies have found that sweeteners – like those found in sugar-free squash – can also have a potentially negative impact on gut health.

“If you’re not a fan of plain water, there are a few great options to try before opting for cordial or squash,” Alderson explains. “Infusing water with fresh fruit, such as lemon, orange, berries, melon and lime, can add a fruity note to water and fresh herbs like mint and rosemary are great too.” 

She continues: “If you are looking for something a little sweeter, a great trick is to use a herbal tea bag containing liquorice – popping one tea bag into your bottle of water or water jug will do the trick.

“Liquorice is a super-sweet herb with none of the glucose-spiking potential of squash – try pairing it with fresh mint and sliced cucumber over ice.”

The sugar found in full-sugar squash can also put your teeth at greater risk of decay – so you’ll need to make sure you’re brushing your teeth properly to reduce the potential impact. 

While drinking water will always be the best way to stay hydrated, a glass or two of squash a day will offer the same hydrating benefits and is unlikely to cause any harm – especially if it’s sugar-free.

However, if you’re looking for a full-blown water alternative, then it’s a good idea to look for other ways to flavour your water, too, just to mix things up. Everything is fine in moderation, after all. 

Images: Getty