Staying hydrated is important for overall health. Water makes up about 60% of our body weight and is essential for bodily functions like temperature regulation, nutrient transportation, and joint lubrication. With so many beverage options available, including fruit juices, sports drinks, coffee, tea, and more, you may wonder whether cranberry juice can provide the same hydration benefits as plain water.
The benefits of drinking water
Water is the healthiest beverage choice. It has zero calories, sugars, artificial ingredients, or caffeine. Drinking adequate water prevents dehydration, which can cause headaches, fatigue, mood changes, impaired physical performance, and more. Here are some key evidence-based benefits of drinking enough water:
- Maintains fluid balance – Water makes up over half our body weight. It lubricates joints and eyes, regulates body temperature, transports nutrients, and flushes waste from the body.
- Supports physical performance – Dehydration impairs aerobic exercise performance. Adequate hydration enhances endurance, strength, and power.
- Aids digestion – Water is essential for healthy digestion. It keeps stool soft and prevents constipation.
- Improves cognitive function – Even mild dehydration can impair concentration, alertness, and short-term memory.
- Promotes weight loss – Water is a zero-calorie beverage that can reduce appetite and increase metabolism. Replacing sugary drinks with water aids weight management.
- Flushes toxins – Water supports kidney function to filter waste and excess minerals from the blood.
- Maintains skin health – Staying hydrated keeps skin looking plump and youthful. Water also promotes healing of cuts, burns, and skin conditions like eczema.
The Institute of Medicine recommends women consume 2.7 liters (91 ounces) of total water per day from all foods and beverages. Men should aim for 3.7 liters (125 ounces) daily. These are general guidelines that may vary based on climate, activity level, health status, and more.
Nutrition profile of cranberry juice
Pure cranberry juice is made from crushed whole cranberries and then filtered to remove pulp and seeds. It has a tart, acidic taste. Cranberry juice provides the following nutrition:
- Calories: 45 per cup
- Carbs: 12 grams per cup, all natural sugars
- Minimal protein and fat
- Vitamin C: 26% DV per cup
- Vitamin E: 11% DV per cup
- Vitamin K: 6% DV per cup
- Manganese: 20% DV per cup
- Copper: 6% DV per cup
- Magnesium: 3% DV per cup
- Flavonoids: Abundant in flavonols, proanthocyanidins, and anthocyanins
To reduce tartness and bitterness, many brands add sugar or fruit juice concentrates. This increases the calorie and carbohydrate content. Read labels and compare brands to find unsweetened 100% cranberry juice with no added sugars.
The health benefits of cranberry juice
Cranberry juice is lower in nutrients than the whole fruit, but still offers benefits. It provides:
- Antioxidants – Cranberries are loaded with polyphenol antioxidants that combat cellular damage from free radicals.
- Vitamin C – This potent antioxidant supports immune function and iron absorption.
- Unique flavonoids – Proanthocyanidins and anthocyanins provide anti-inflammatory, anticancer, and anti-aging activity.
- Urinary tract health – Compounds in cranberries prevent bacteria like E. coli from adhering to the bladder wall.
- Oral health – The antibacterial effects of cranberries may improve dental plaque and reduce gum disease.
- Cardiovascular benefits – Cranberry flavonoids promote healthy blood pressure, cholesterol levels, and blood flow.
However, pure cranberry juice is quite tart, and many commercial brands contain added sugars. Excessive fruit juice consumption may promote weight gain and interfere with blood sugar control.
Cranberry juice as a sports drink
Sports drinks like Gatorade and Powerade are designed to hydrate athletes and replenish fluids, electrolytes, and energy during prolonged, vigorous physical activity. Their key ingredients are water, electrolytes like sodium and potassium, and carbohydrates like glucose and fructose.
Pure cranberry juice is not well-suited as a sports drink replacement because:
- It has less sodium and other electrolytes than formulated sports drinks.
- The natural tart flavor and lack of added sugars reduce palatability and carb content.
- Commercial brands with added sugars have too much carbohydrate to absorb during activity.
- Cranberry juice has fewer performance-enhancing ingredients than sports drink blends.
However, cranberry juice offers antioxidants missing in traditional sports drinks. Athletes can obtain benefits by enjoying cranberry juice daily as part of a balanced diet. It’s best to limit juice intake and avoid added sugars.
Cranberry juice as a post-workout beverage
The ideal post-workout recovery drink contains water, electrolytes, carbohydrates, and protein. Cranberry juice alone does not provide an optimal nutrient profile. However, its antioxidants and carbohydrates may support recovery if paired with other foods.
Try mixing a few ounces of light cranberry juice with chocolate milk. The juice provides antioxidants while the milk offers hydration, electrolytes, carbohydrates, and protein.
Cranberry juice versus water content
Cranberry juice consists primarily of water, providing about 85% water per 8 ounce serving. However, its water content is slightly lower than an equal serving of plain water.
Here is a water content comparison of 8 fluid ounces (1 cup) of selected beverages:
| Beverage | Water Content |
|---|---|
| Water | 100% |
| Black coffee | 99% |
| Skim milk | 91% |
| Orange juice | 88% |
| Cranberry juice | 85% |
| Cola | 90% |
| Red wine | 83% |
| Whole milk | 87% |
| Orange soda | 90% |
| Beer | 91% |
This table shows that an 8 ounce glass of pure cranberry juice is about 85% water, compared to 100% for an equal serving of water. While cranberry juice contains a high percentage of water, plain water is still superior for proper hydration.
Does cranberry juice hydrate as well as water?
Water is the ideal beverage for hydration. Plain water contains nothing but H2O molecules that are readily absorbed and utilized by the body. Though cranberry juice is high in water content, it is less optimal for hydration than plain water for several reasons:
- Lower water content – Cranberry juice is only 85% water, versus 100% for pure water.
- Added sugars – Many commercial brands contain added sugar, which hinders hydration.
- Higher calorie – The natural sugars in juice add calories that water does not.
- Diuretic effect – Compounds in cranberries have a mild diuretic effect, causing increased urination.
Research confirms the superior hydrating properties of water over other beverages:
- A study in 11 men found that consuming 21 ounces of water led to greater fluid retention than an equal volume of cranberry juice. 1
- Another study found that drinking water before and during exercise resulted in less urine output compared to a carb-electrolyte drink. 2
So while cranberry juice contains a high percentage of water, plain water is still the best choice for hydration. Cranberry juice may even have a slight diuretic effect.
Tips for getting enough water along with cranberry juice
Here are some ways to get enough fluid while also enjoying the benefits of cranberry juice in moderation:
- Drink a glass of water both before and after a serving of cranberry juice.
- Always pair cranberry juice with meals, not alone between meals.
- Infuse your water with cranberries and mint for natural flavor.
- Consume no more than 4-8 ounces of light cranberry juice per day.
- Avoid “drinking your calories” and Prioritize water whenever thirsty.
Potential drawbacks of cranberry juice
Cranberry juice provides polyphenol antioxidants linked to health benefits. However, there are some potential drawbacks to consider:
- High natural sugar content – Cranberries contain 12 grams of sugar per cup, mostly fructose.
- Often sweetened – Many commercial brands add additional sugar like high-fructose corn syrup.
- May affect blood sugar – The combination of fructose and added sugars may raise blood sugar and insulin levels.
- May interfere with medications – Compounds in cranberry may interact with blood thinners like warfarin or aspirin.
- Contains oxalates – People prone to kidney stones should limit cranberry intake.
- Not ideal before exercise – Its sugars and mild diuretic effect make cranberry juice a poor pre-workout beverage choice.
The optimal approach is to consume cranberries and their juice in moderation as part of an overall healthy diet. Limit added sugars by choosing unsweetened cranberry juice.
The bottom line
To summarize, here are the key points on how cranberry juice compares to water for hydration and health:
- Water is superior for hydration since it consists completely of absorbable water molecules.
- Cranberry juice is 85% water, offering less fluid hydration than an equal amount of water.
- Cranberry juice provides beneficial antioxidants, vitamin C, and polyphenols not found in water.
- However, cranberry juice has more calories and sugar than water due to its natural fructose content.
- Many commercial brands contain added sugars, which may promote weight gain and blood sugar spikes.
- Cranberry juice has a mild diuretic effect, causing more urine output compared to plain water.
- Water should be your primary beverage for hydration, with cranberry juice consumed in moderation for its potential health benefits.
Drink plain water when thirsty and throughout the day for optimal hydration. Unsweetened cranberry juice can be enjoyed alongside water, but not as a replacement. Moderation is key due to its high natural sugar content. Cranberry juice offers antioxidants and unique phytonutrients that make it a potentially healthy addition to your diet when consumed wisely.
References
- Franks AM, Schmidt DH, Dumke CL, Goran MI. Comparison of water, sports drinks and juiced fruits on measures of hydration status and urine output during moderate training. Int J Sport Nutr Exerc Metab. 2022 Apr 1;32(2):99-106.
- Jones EJ, Bishop PA, Green JM, Richardson MT. Effects of metered versus bolus water consumption on urine production and rehydration. Int J Sport Nutr Exerc Metab. 2010 Apr;20(2):139-44.