Nutrition Diet: What drinks should I avoid in hot weather?

October 10, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses are a serious threat, and staying properly hydrated is one of the most critical preventive measures. Knowing what drinks should I avoid in hot weather is key to supporting your body's ability to cool itself effectively and safely.

Quick Summary

Several popular summer choices, such as sugary sodas, alcohol, and excessive caffeine, can actually hinder your body's hydration efforts. This overview examines why these beverages are counterproductive during extreme heat, the health risks involved, and outlines superior alternatives for staying cool and rehydrated.

Key Points

Avoid alcohol: It is a diuretic that accelerates dehydration and impairs the body's ability to regulate its temperature, increasing heat-related illness risk.
Steer clear of sugary drinks: Sodas, sweetened juices, and energy drinks are high in added sugars, which can hinder the body's water absorption and lead to health issues.
Limit excessive caffeine: While moderate amounts are debated, high caffeine intake can act as a diuretic and is best avoided, especially in sugary mixes.
Choose plain water: The best and most effective fluid for hydration, especially when consumed consistently before and during heat exposure.
Opt for natural alternatives: Coconut water, fruit-infused water, and herbal teas are excellent low-sugar, electrolyte-rich options to replenish fluids and minerals lost through sweat.
Monitor your hydration levels: Use thirst as an indicator but drink regularly, checking urine color to ensure you are well-hydrated.

The deceptive appeal of cold, dehydrating drinks

In the scorching heat, a frosty beverage can seem like the perfect solution to cool down. However, many of the most common summer drinks can, in fact, exacerbate dehydration. The body loses fluids and essential electrolytes through sweat as it works to regulate its internal temperature. While replenishing these losses is crucial, reaching for the wrong liquid can be a significant misstep.

The culprits behind summer dehydration

Several categories of drinks are best avoided or consumed in moderation during hot weather. Understanding their impact is the first step toward better hydration.

Alcohol: This is one of the most problematic categories. Alcohol is a diuretic, meaning it increases urine production and causes the body to lose more fluid than it takes in. In hot weather, this diuretic effect is combined with increased fluid loss from sweating, creating a rapid pathway to dehydration. Alcohol also impairs your body’s ability to regulate its temperature, further increasing the risk of heat-related illnesses like heat exhaustion and heatstroke.
Sugary drinks and sodas: Despite their refreshing taste, carbonated soft drinks, sweetened juices, and energy drinks are poor choices for hydration. High sugar content can hinder your body's ability to absorb water effectively. A study cited by MagicKitchen.com found that soda drinkers in hot weather were mildly dehydrated compared to those who drank water and also showed higher risk factors for kidney damage and high blood pressure. The high sugar content can also lead to an energy crash, and the carbonation can cause bloating.
Excessive caffeine: While some research suggests moderate caffeine intake may not significantly dehydrate you, excessive amounts can have a diuretic effect. The issue is compounded when caffeine is consumed in sugary energy drinks or large cups of iced coffee, which also contain diuretic properties. SafeWork NSW explicitly advises against replacing water with coffee or energy drinks when working in hot environments.
Very cold or iced beverages: Surprisingly, extremely cold drinks can cause stomach cramps and other discomforts in the heat, according to a nutritionist quoted in Women's Health. While they offer an initial sense of relief, they can shock the system. Luke-warm or slightly chilled water is often a better choice for consistent, comfortable hydration.

Hydration vs. dehydration: a comparison

To illustrate the difference, here is a comparison table outlining the effects of choosing hydrating versus dehydrating beverages in the heat.


Feature	Dehydrating Drinks (e.g., soda, alcohol)	Hydrating Drinks (e.g., water, coconut water)
Effect on Fluid Balance	Negative; acts as a diuretic, increasing fluid loss.	Positive; replenishes lost fluids and electrolytes.
Sugar Content	Typically very high in added sugars, which can hinder absorption and cause sugar crashes.	Low to none (for water) or naturally occurring sugars with electrolytes (for coconut water).
Electrolyte Replenishment	Poor, and high sugar can disrupt electrolyte balance.	Excellent, especially natural sources like coconut water or milk, which contain sodium and potassium.
Risk of Health Complications	Increases risk of kidney damage, heat exhaustion, and heatstroke.	Decreases risk of heat-related illnesses by supporting proper body function.
Temperature Regulation	Impairs the body's natural cooling mechanisms.	Supports the body's sweating process, which cools the skin through evaporation.

What to drink instead

When the temperatures rise, prioritizing proper rehydration is paramount. Fortunately, there are many effective and refreshing alternatives to dehydrating beverages.

Plain water: The gold standard for hydration. Drink consistently throughout the day, even if you don't feel thirsty, as thirst is an early sign of dehydration. Add slices of cucumber, lemon, or mint for flavor without the sugar.
Coconut water: A natural source of electrolytes like potassium, which is lost through sweat. It's a low-calorie, naturally sweet option that can be more hydrating than plain water for some activities.
Herbal teas: Caffeine-free herbal teas, such as chamomile or peppermint, can be enjoyed hot or iced and provide antioxidants without the diuretic effect of caffeine.
Buttermilk or lassi: Traditional cooling beverages with yogurt, providing protein, calcium, and electrolytes. Homemade versions with less sugar are ideal.
Water-rich fruits and vegetables: While not drinks, incorporating high-water foods like watermelon, cucumber, and oranges is an excellent way to boost fluid and electrolyte intake.
Sports drinks (with caution): For endurance athletes or those sweating profusely for prolonged periods in extreme heat, sports drinks with electrolytes can be beneficial. However, for most people, the high sugar content is unnecessary. Look for low-sugar or zero-sugar electrolyte options or powders.

Making smart hydration choices in the heat

Staying hydrated in hot weather isn't just about avoiding the bad drinks; it's about making deliberate, informed choices. Here are some tips:

Plan ahead: Before spending extended time outdoors, drink a glass or two of water. Bring a reusable water bottle to sip from regularly.
Monitor your urine: A simple and effective way to gauge hydration. Pale yellow or clear urine indicates good hydration, while dark yellow or amber urine suggests dehydration.
Prioritize meals with high water content: Eating salads, soups, and fruits with high water content can contribute significantly to your daily fluid intake.
Read the label: When choosing packaged drinks, check for high amounts of added sugars and caffeine. Many seemingly healthy options contain hidden sugars that can be counterproductive to hydration.

Conclusion

While a cool, sugary soda or an alcoholic cocktail might seem tempting on a hot day, they are poor choices for maintaining proper hydration and can increase the risk of heat-related illness. By consciously opting for water, natural fruit-infused waters, herbal teas, and other electrolyte-rich but low-sugar beverages, you can support your body's natural cooling mechanisms and stay healthy. Making educated decisions about your drink choices during the summer is an essential part of your nutrition diet for hot weather, helping to prevent dehydration and ensuring you can enjoy the season safely.

For more information on staying safe in extreme heat, you can visit the CDC's guidance on heat-related illness: cdc.gov/extreme-heat/signs-symptoms/index.html.

Frequently Asked Questions

While it feels refreshing initially, extremely cold drinks can cause stomach discomfort or cramps. Slightly chilled or room temperature water is generally a better choice for consistent rehydration.

Alcohol is a diuretic, meaning it increases urination and causes fluid loss. It also interferes with your body's temperature regulation, making it much harder to stay cool and increasing the risk of heat-related illness.

For most people, plain water is sufficient. Sports drinks contain electrolytes, but also high amounts of sugar that are unnecessary unless you are an endurance athlete or sweating heavily for long periods.

A simple way to check is by the color of your urine. Pale yellow or clear indicates good hydration, while dark yellow suggests you need more fluids. Thirst is also a late-stage sign of dehydration.

Sodas contain high levels of sugar, which can hinder fluid absorption and contribute to dehydration. One study also linked hot-weather soda consumption to potential kidney damage and higher blood pressure.

While moderate coffee intake may not significantly dehydrate you, excessive amounts of caffeine have a diuretic effect. It's best to prioritize water and choose decaf or limit your coffee consumption when it's very hot.

Some fruit juices contain high amounts of natural sugars. Diluted, 100% fruit juice can be hydrating, but consuming too much can have a similar effect to sugary drinks. Water is a better primary choice.