The BHI measures how well a drink hydrates you compared with plain still water (BHI = 1.00). Higher scores retain more fluid; lower scores hydrate less.
| Beverage | BHI | Status | Counts toward daily target |
|---|---|---|---|
| Skim (fat-free) milk | 1.58 | excellent | NaN% |
| Oral rehydration solution (ORS) | 1.54 | excellent | NaN% |
| Whole milk (full-fat) | 1.50 | excellent | NaN% |
| Protein shake (milk-based) | 1.30 | good | NaN% |
| Latte / cappuccino | 1.20 | good | NaN% |
| Bone broth / soup | 1.20 | good | NaN% |
| Soy milk | 1.15 | good | NaN% |
| Orange juice | 1.12 | excellent | NaN% |
| Oat milk | 1.10 | good | NaN% |
| Fruit smoothie | 1.10 | good | NaN% |
| Coconut water | 1.05 | good | NaN% |
| Apple juice | 1.05 | good | NaN% |
| Sports drink (Powerade-type) | 1.04 | good | NaN% |
| Cola (regular) | 1.01 | good | NaN% |
| Lager beer (~4% ABV) | 1.01 | good | NaN% |
| Coffee (brewed, ~100 mg caffeine) | 1.01 | good | NaN% |
| Hot tea (black) | 1.01 | good | NaN% |
| Still water | 1.00 | good | NaN% |
| Sparkling / mineral water | 1.00 | good | NaN% |
| Iced tea | 1.00 | good | NaN% |
| Green tea | 1.00 | good | NaN% |
| Herbal tea (caffeine-free) | 1.00 | good | NaN% |
| Espresso (single, 30 ml) | 1.00 | good | NaN% |
| Kombucha | 1.00 | good | NaN% |
| Cola (diet) | 0.99 | good | NaN% |
| Energy drink | 0.95 | neutral | NaN% |
| Wine (~12% ABV) | 0.85 | poor | NaN% |
| Cocktail (spirit + mixer) | 0.80 | poor | NaN% |
| Spirits (~40% ABV, neat) | 0.60 | poor | NaN% |