What is the best drink to have in hot weather?

October 30, 2025 •

4 min read

According to the World Health Organization, heat stress is a major health hazard that can increase the risk of heatstroke, heart disease, and other underlying illnesses. To combat this, knowing what is the best drink to have in hot weather is crucial for staying healthy and preventing dehydration. Your choice of beverage can significantly impact your body's ability to regulate temperature and maintain fluid balance.

Quick Summary

This comprehensive guide explores the top beverages for staying hydrated in hot weather, from the universal champion, water, to electrolyte-rich options like coconut water and homemade concoctions. It details the benefits and drawbacks of various choices and offers practical tips for optimal hydration, highlighting which drinks to avoid for maximum health.

Key Points

Water is the primary choice: Plain water remains the most effective and accessible way to stay hydrated for the majority of situations.
Electrolytes are crucial during heavy sweating: During intense exercise or very hot conditions, drinks with electrolytes like coconut water or homemade solutions help replenish essential minerals lost through sweat.
Homemade electrolyte drinks are customizable: A simple recipe using water, lemon juice, and a pinch of salt provides effective hydration without added sugars or artificial ingredients.
Cultural drinks offer natural cooling: Traditional beverages like spiced buttermilk (chaas) and herbal teas can aid digestion and provide a natural cooling effect.
Avoid sugary, caffeinated, and alcoholic drinks: Soft drinks, alcohol, and excessive caffeine act as diuretics or hinder fluid absorption, making them counterproductive for hydration in hot weather.
Listen to your body, but don't wait for thirst: Thirst is a sign that dehydration has already begun. Drink fluids regularly throughout the day, especially in the heat.
Infuse water for flavor: Adding fruits, vegetables, or herbs like cucumber, mint, or berries can make plain water more palatable and increase your intake.

The Undisputed Champion: Water

For most people under normal circumstances, plain water is the gold standard for hydration. The body is made up of about 60% water, and replenishing lost fluids is critical during high temperatures. Unlike sugary alternatives, water contains no calories and provides pure, effective hydration. The amount you need depends on your activity level, sweat rate, and the temperature, but keeping a reusable water bottle handy for regular sipping is an excellent strategy.

How to make water more interesting

For those who find plain water boring, infusing it with fruits or herbs can add flavor without calories or artificial sweeteners. Popular combinations include:

Cucumber and mint
Lemon and ginger
Berries and citrus

The Electrolyte Powerhouses

When you're sweating a lot, either from intense exercise or extreme heat, your body loses vital electrolytes like sodium and potassium. Replacing these is crucial for proper muscle function and preventing heat exhaustion.

Coconut Water

Often hailed as nature's sports drink, coconut water is rich in potassium and other natural electrolytes. It's a low-calorie alternative to commercial sports drinks, making it an excellent choice for moderate activity or simply rehydrating on a hot day. Be sure to choose an unsweetened variety to avoid excess sugar.

Homemade Electrolyte Drinks

For complete control over ingredients, making your own electrolyte drink is a simple and effective option.

A basic recipe includes:

2 cups of water
The juice of 1 small lemon
A pinch of sea salt
Optional: 1 tablespoon of honey or maple syrup for energy

This DIY solution avoids artificial colors and flavors while effectively replenishing lost minerals.

Sports Drinks

For high-performance athletes engaged in intense or prolonged exercise in the heat, commercial sports drinks like Gatorade can be beneficial. They are specifically formulated to replace electrolytes and carbohydrates lost during strenuous activity. However, their high sugar content makes them less suitable for casual rehydration.

Traditional Cooling Beverages

Many cultures have long-standing traditions of consuming specific drinks to combat the heat. These often use natural ingredients with proven cooling properties.

Buttermilk (Chaas)

In many South Asian cultures, chilled buttermilk or 'chaas' is a popular summer drink. It's made from churned yogurt and water, often spiced with cumin, coriander, and mint. It aids digestion and has a natural cooling effect on the body.

Herbal Teas

While it may seem counterintuitive, hot herbal teas can help cool the body down. The warmth stimulates sweat production, and as the sweat evaporates, it cools the body more effectively. In drier climates, this works well. For humid environments, chilled herbal teas like mint, hibiscus, or chamomile are refreshing and caffeine-free.

Comparison of Best Hot Weather Drinks


Drink Type	Key Benefits	Best For	What to Watch For
Water	Universal, cost-effective, zero calories	All-day hydration, general needs	Can be insufficient during intense sweating
Coconut Water	Natural electrolytes (high potassium), low sugar	Replenishing fluids and minerals, post-light exercise	Unsweetened varieties best; can be pricey
Homemade Electrolyte	Customizable, natural ingredients, budget-friendly	Active individuals, replacing electrolytes without additives	Requires preparation time
Buttermilk (Chaas)	Aids digestion, natural cooling properties	After meals, general hot weather cooling	Dairy-based, may not suit all dietary needs
Herbal Tea	Calming, caffeine-free, can be served hot or cold	Relaxation, general hydration, aids digestion	Choose caffeine-free varieties; hot tea is better in drier heat
Sports Drink	Specifically formulated for rapid rehydration	Intense, prolonged athletic activity	High in sugar and calories; not for casual use

What to Avoid in Hot Weather

Some drinks are surprisingly counterproductive in high temperatures due to their dehydrating effects or high sugar content.

Sugary Soft Drinks and Juices: High sugar content can draw water from your cells and hinder absorption, ultimately increasing your thirst.
Alcoholic Beverages: Alcohol is a diuretic, causing increased urination and accelerated fluid loss, which can lead to dehydration.
Excessive Caffeine: As a mild diuretic, caffeine can increase fluid loss. While a small amount is fine, relying on caffeinated drinks for hydration is not recommended.

Conclusion

While plain water is the most fundamental and effective choice for general hydration in hot weather, the "best" drink depends on your specific needs and activity level. For intense activity, electrolyte-rich options like coconut water or homemade mixtures are superior for replenishing lost minerals. Traditional beverages like buttermilk and herbal teas offer additional benefits and cultural remedies for staying cool. By understanding these options and avoiding dehydrating choices, you can ensure your body stays properly hydrated and healthy, even when the temperature soars. A simple, smart approach to hydration can make a significant difference in your comfort and well-being during the hottest days.

Authoritative Source

For detailed information on the health effects of heat and recommendations for prevention, consult the World Health Organization (WHO) website: World Health Organization (WHO): Heat and Health.

Frequently Asked Questions

Yes, in certain conditions. Drinking a hot beverage like tea can cause your body to increase sweat production. As the sweat evaporates from your skin, it cools your body down more effectively than a cold drink, particularly in dry climates.

For most people, no. Water is sufficient for normal hydration. Sports drinks are only truly necessary for high-intensity, prolonged exercise in the heat, where you need to replace not only fluids but also lost carbohydrates and electrolytes.

Caffeine is a mild diuretic, meaning it can cause you to urinate more frequently and lose fluids. While a single cup isn't significantly dehydrating, relying heavily on caffeinated beverages for hydration is not recommended. Opt for decaf or other fluids.

Yes, coconut water is an excellent natural source of electrolytes, especially potassium. It is often low in sugar and a great choice for rehydrating after moderate activity.

For children, water is the best drink. For active kids or those experiencing illness causing fluid loss (vomiting, diarrhea), a pediatric oral rehydration solution is most effective for replacing water, sugar, and electrolytes.

It is not recommended to drink alcohol to cool down in hot weather. Alcohol is a diuretic and can lead to increased fluid loss, worsening dehydration and making it harder for your body to regulate its temperature.

One of the best indicators of hydration is the color of your urine. Pale, straw-colored urine suggests you are well-hydrated, while dark yellow urine may indicate a need for more fluids.