Is 100% Orange Juice Hydrating?
100% orange juice naturally contains a high percentage of water – almost 90 percent. Orange juice also contains electrolytes, such as potassium, which aid in fluid balance. Orange juice may be a good beverage of choice to support fluid balance as it ranked higher than many other beverages on several measures of hydration in a recent study.1
What Does Water Do For You?
Water is critical for your health as it is the main component of all cells. Water assists in the passage of fluids such as oxygenated blood into the cell and is involved in an abundance of cellular processes.2 Adequate hydration is extremely important for the body to maintain proper function including maintaining body temperature, regulating blood pressure, and transporting nutrients throughout your body.2 Adequate hydration may even support the appearance of health skin by improving skin elasticity.3
What Are Electrolytes?
Electrolytes include nutrients such as potassium, sodium, magnesium, and calcium. In fluids, these nutrients carry an electric charge which allow muscles to contract and nerves to transmit signals. Electrolytes are critical for the human body to function. Your heart could not beat without them.
Electrolytes are lost throughout the day with fluid losses, especially with sweat. Water does not contain electrolytes, so you must replace lost electrolytes by consuming foods that contain these nutrients. Drinking fluids, such as 100% orange juice, that contain water and electrolytes may help support hydration.
Electrolytes In 100% Orange Juice
Potassium is the major electrolyte within all cells. It helps to balance fluid in the body by having a strong relationship with sodium, the major electrolyte in the blood and outside of the cells. Most people do not get enough potassium and consume too much sodium.4 Orange juice is a good source of potassium. An 8-ounce glass of 100% orange juice provides 10%of the recommended Daily Value for potassium, similar to a large banana.*5
Magnesium is the fourth most abundant mineral in the body and is essential in the regulation of muscle contraction, cardiac excitability, blood pressure, and other vital processes.6 Orange juice can contribute to magnesium intake with an 8-ounce glass having 6% of the recommended Daily Value for magnesium.*
Calcium is found in fortified varieties of orange juice. Calcium has many functions in the body including playing an important role in muscle contraction, nerve transmission, and the contraction and relaxation of the cardiovascular system.7 Fortified orange juice is an excellent source of calcium providing 30% of the recommended Daily Value, similar to an equal serving of milk.5*
The amount of water needed each day varies by age, gender and lifestage:2
|Age/Gender||Daily Total Fluid Requirements
(from food and beverages)
|Daily Water Needs from
Beverages and Drinking Water
|1-3 years||6 cups||4 cups|
|4-8 years||7 cups||5 cups|
|9-13 years||9-10 cups†||7-8 cups†|
|14-18 years||10-14 cups†||8-11 cups†|
|Adult males||16 cups||13 cups|
|Adult females||12 cups||9 cups|
||13 cups||10 cups|
||16 cups||13 cups|
† Higher values in males
Fluid needs are increased during physical activity, exposure to heat or cold, with increased altitude, wounds, persistent diarrhea or vomiting, fever, burns, certain medications (e.g. diuretics), and during pregnancy and breastfeeding.2,8
Symptoms of Dehydration
Dehydration may produce symptoms of thirst, fatigue, darkening and reduction of urine, and may affect cognition and motor control.2 Indeed, poor physical performance due to dehydration, such as with sports activities in warm weather, is well-documented.9
The human body comprises of approximately 75% water, which makes up approximately 60% of an adult’s body weight.2
Detailed Nutritional Information
Hydration and 100% Orange Juice
Most people can maintain adequate hydration by drinking when thirsty and eating a healthy diet.10 However, both underhydration and overhydration (due to lack of electrolytes by overconsuming pure water) can impair performance, particularly in athletes.10 Individuals may benefit from fluids with carbohydrates and/or electrolytes during extensive periods of exercise, and beverages that appeal to taste preferences may encourage individuals to drink.10 Thus, orange juice may be a good choice to support hydration.
A recent study by Maughan and others reported 100% orange juice positively affected several measures of hydration.1 Compared to many other beverages, including water and sports drinks, participants consuming orange juice had lower urine output and a higher net fluid balance at various timepoints after consumption. In this study, orange juice ranked among one of the highest beverages on a beverage hydration index scale together with oral rehydration solutions and milk. Furthermore, net potassium balance was highest with orange juice and milk consumption.
* Values based on a 2000 calorie diet. FDA rounding rules applied when calculating percent DV based upon 2018 rules. Information is not intended for labeling food in packaged form. USDA SR28 database entries for 90206 and 09209 were used for calculating RDI.
- Maughan et al. Am J Clin Nutr. 2018;103:717-723.
- Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, D.C.: National Academy Press; 2005:73-166.
- Palma et al. Clinical, Cosmetic and Investigational Dermatology 2015:8 413–421.
- USDA/DHHS. 2015-2020 Dietary Guidelines for Americans. Available at: http://health.gov/dietaryguidelines/2015/guidelines/.
- USDA National Nutrient Database for Standard Reference, Release 28 (slightly revised). US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory; May 2016. https://ndb.nal.usda.gov/ndb/
- Grober et al. 2014;7,8199-8226.
- Institute of Medicine of the National Academies. Dietary Reference Intakes for Calcium and Vitamin D. Washington DC: The National Academies Press, 2011.
- The A.S.P.E.N. Adult Nutrition Support Core Curriculum, 2nd Ed. American Society of Parental and Enteral Nutrition. 2012; pgs 356, 401-402.
- Sawka et al. Sports Med (2015) 45 (Suppl 1):S51–S60.
- McDermott et al. J Athletic Training. 2017; 52(9):877–895.