When the summer sun is blazing and the heat feels relentless, it’s natural to reach for a cold drink to cool down. A chilled bottle from the fridge or a tall glass of something icy seems like the perfect solution. But not all drinks that look refreshing are actually helping you stay hydrated.
Some beverages, especially those that are popular during hot weather, can secretly lead to dehydration. While they might give you a quick burst of coolness or energy, they often leave your body craving more fluids later. In the heat, staying hydrated is essential—not just to feel comfortable, but also to help your body function well. So, knowing what to drink and what to avoid is key.
Let’s take a closer look at 5 dehydrating drinks to avoid in summers to help maintain proper hydration.
- Sugary Soft Drinks
Cracking open a can of soda may feel satisfying in the heat, but the high sugar content can actually pull water out of your cells, leading to more thirst. These drinks often give a short-lived feeling of refreshment, followed by sluggishness and more dryness in your mouth.
Also, many soft drinks contain caffeine, which has mild diuretic properties, meaning it can make you urinate more often—leading to fluid loss. In hot weather, this can be a recipe for discomfort.
Instead: Choose sparkling water with a splash of lemon or cucumber for a fizzy, refreshing option that doesn’t weigh your body down with sugar.
- Energy Drinks
Energy drinks may seem like the go-to when you're looking for a quick pick-me-up in the summer, but they often contain a high amount of caffeine and sugar—two ingredients that can make it harder for your body to stay hydrated.
The caffeine in these drinks can increase fluid loss through frequent urination, and the sugar adds no hydration benefit. Plus, some energy drinks include additional stimulants that may raise your heart rate or body temperature, which isn’t ideal in hot weather.
Instead: Reach for coconut water. It’s rich in natural electrolytes and has a high water content, which can help your body restore hydration more gently.
- Iced Tea (Especially Bottled or Sweetened)
Iced tea is often seen as a light, healthy summer drink. But not all iced teas are created equal. Many bottled iced teas on store shelves are loaded with sugar and caffeine—two things that don’t help with staying hydrated.
While freshly brewed unsweetened tea in moderation can be okay, sugary versions can dry you out. And too much caffeine, just like in coffee or soda, can leave you feeling more thirsty.
Instead: Go for homemade iced herbal tea with no added sugar. Mint, chamomile, or hibiscus teas are great choices for hot weather.
- Fruit Juices with Added Sugar
Fruit juice seems healthy—it’s made from fruits, after all. But many packaged fruit juices have extra sugar and little fiber, and the actual water content is lower than you’d expect. Drinking these may satisfy your taste buds but not your fluid needs.
Also, the high sugar concentration can slow down how quickly water is absorbed in the body. This means even though it’s a liquid, it might not actually help much with hydration.
Instead: Blend your own fruit-infused water. Add slices of orange, watermelon, or berries to plain water for a light, flavorful sip that helps keep your fluid intake steady.
- Alcoholic Drinks (Even Cold Ones)
A cold beer or a summer cocktail might sound perfect after a hot day, but alcohol is known for lowering the body’s ability to retain water. It works as a diuretic, making you lose fluids quickly—often without realizing it.
Even if these drinks seem cooling at the moment, the aftereffects can lead to headaches, dry mouth, and other signs of dehydration.
Instead: Sip on sparkling water with lime, or enjoy mocktails made with hydrating ingredients like cucumber and watermelon.
Why Hydration Matters in Summer
Hot weather naturally increases the body’s need for fluids. You sweat more, and your body uses more water to help regulate temperature. That’s why carrying a refillable water bottle and choosing your drinks wisely is more important during the summer months.
Dehydration can lead to fatigue, headaches, dry skin, and even dizziness. And sometimes, you might not even feel thirsty until your body is already low on fluids.
That’s why drinking water regularly—even before you feel thirsty—can help maintain balance. Try adding drinks that have a high water content and are low in sugar to your daily routine.
Best Hydrating Drinks for Hot Weather
If you're looking for options that can truly help maintain hydration, here are a few that work well:
- Plain water: Always the best choice. Keep it handy.
- Coconut water: Naturally full of electrolytes, it’s a great post-sun drink.
- Sparkling water: A fun, fizzy option that doesn’t dehydrate.
- Herbal teas: Light and refreshing, especially when chilled.
- Infused water: Add fruits or herbs for flavor without sugar.
Final Thoughts
It’s easy to be fooled by drinks that look cool and refreshing, but some of them can actually do the opposite of what your body needs in the summer heat. Being mindful of what you sip can help your body feel more balanced and comfortable through the season.
Stick to drinks with low sugar, low caffeine, and high water content. Carry a water bottle wherever you go and make hydration a part of your daily summer habits. With the right choices, you can help maintain energy levels, ease discomforts related to heat, and simply enjoy the sunshine a little more comfortably.
