What's the best thing to drink when it's really hot outside?

December 19, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), dehydration is a primary contributor to heat exhaustion, making proper hydration essential during hot weather. This guide answers the question, "What's the best thing to drink when it's really hot outside?" and explores various hydrating beverages, what to avoid, and crucial tips to stay cool and healthy.

Quick Summary

This article examines the most effective drinks for staying hydrated in high temperatures. It compares water, natural sources like coconut water, and commercial electrolyte drinks, while identifying which beverages to avoid for safe and efficient hydration.

Key Points

Plain Water is Primary: For most everyday hot weather situations, plain water is your best and safest hydration choice.
Electrolytes for Intense Activity: If you are sweating heavily for over an hour, consider an electrolyte drink to replace lost minerals and avoid over-diluting your system.
Coconut Water is a Natural Electrolyte Source: Offers a healthier, low-sugar alternative to many commercial sports drinks for post-activity rehydration.
Avoid Sugary and Alcoholic Drinks: High-sugar sodas and alcohol can worsen dehydration and should be avoided in the heat.
Monitor Urine Color: Use your urine's color as a quick and reliable way to check your hydration status—pale yellow is ideal, while dark yellow indicates a need for more fluids.
Proactive Hydration is Key: Don't wait until you are thirsty; sip water consistently throughout the day and before engaging in outdoor activities.
Incorporate Water-Rich Foods: Supplement your fluid intake by eating hydrating fruits and vegetables like watermelon, cucumbers, and oranges.
DIY Hydration is Easy: Enhance plain water with fruit slices or make chilled herbal teas for a flavorful and healthy alternative to commercial beverages.

Why Plain Water is the Best Hydration Option

For most people in most hot situations, plain water is the number one defense against dehydration. It is zero-calorie, easily accessible, and plays a vital role in regulating body temperature through sweat. Drinking water consistently throughout the day, rather than waiting for thirst, is the best proactive strategy. The sensation of thirst is actually a lagging indicator, meaning you are already behind on your fluid intake by the time you feel it. While water is sufficient for hydration, especially when consuming regular meals that provide lost salts, other options can be beneficial in certain scenarios.

When to Consider Electrolyte Drinks

If you are sweating heavily for a prolonged period, such as during intense exercise or manual labor in the heat, your body loses vital electrolytes like sodium, potassium, and magnesium. Electrolytes are minerals that carry an electric charge and help regulate fluid balance in your cells. When you sweat excessively and only replenish with plain water, you can dilute your body's electrolyte concentration, which can be dangerous and lead to further fluid loss. In these cases, an electrolyte-enhanced beverage is a better option. Coconut water is a natural choice packed with potassium and sodium, while various sugar-free electrolyte tablets and powders are also available.

Delicious and Hydrating Homemade Drinks

If plain water is boring, there are many simple ways to make hydration more appealing without resorting to sugary sodas. Fruit-infused water is a fantastic option, easily made by adding slices of cucumber, lemon, lime, or berries. Chilled herbal teas, like mint or chamomile, are naturally caffeine-free and refreshing. Homemade lemonade or limeade with a pinch of salt can also be effective for replenishing some electrolytes. Some traditional drinks like buttermilk, or "chaas," also offer probiotics and a cooling effect.

Comparison of Hydrating Beverages


Beverage	Best For	Pros	Cons
Plain Water	Everyday hydration, general activity	Widely available, zero calories, most effective for normal conditions	Lacks electrolytes for intense sweating, can be boring
Coconut Water	After moderate exercise, natural rehydration	High in potassium, natural electrolytes, lower sugar than sports drinks	Can cause bloating, some packaged versions have added sugar
Sports Drinks (low-sugar)	Intense, prolonged exercise or heat exposure	Replaces sodium and potassium effectively, easy to consume	Can still have sugar, some find flavors overwhelming
Fruit-Infused Water	Flavorful daily hydration	Adds taste without excess sugar, provides vitamins, customizable	No significant electrolyte replacement
Herbal Iced Tea	All-day refreshment	Caffeine-free, calming, adds variety	No electrolyte replacement, must be prepared ahead
Buttermilk	Digestive aid, cooling effect	Probiotic-rich, aids digestion, contains electrolytes	Not everyone enjoys the taste, contains dairy

What to Avoid in the Heat

Not all fluids are created equal for hot weather hydration. Some can actually worsen your dehydration.

Sugary Sodas and Fruit Juices: The high sugar content can pull water from your cells, slowing down the rehydration process and potentially causing stomach upset.
Alcoholic Beverages: As a diuretic, alcohol increases urination and fluid loss, making it a poor choice for staying hydrated. It also impairs the body's ability to regulate core temperature.
Excessive Caffeine: Large amounts of caffeine have a diuretic effect, similar to alcohol. While a single coffee or tea may not significantly impact hydration, heavy consumption of caffeinated drinks is not recommended.

Proper Hydration Practices

Beyond choosing the right drink, how you hydrate is also critical. Experts recommend the following strategies:

Drink Consistently, Not in Bursts: Sip fluids regularly throughout the day. Waiting until you are parched means you are already in a state of dehydration.

Monitor Your Urine Color: A simple and effective indicator of hydration status is the color of your urine. A pale yellow or straw color indicates good hydration, while a darker yellow suggests you need more fluids.

Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content into your diet. Options like watermelon, cucumber, strawberries, and oranges can contribute significantly to your overall fluid intake.

Hydrate Proactively: Drink water before, during, and after spending time in the heat or engaging in physical activity. This proactive approach ensures your body is prepared for fluid loss through sweat.

Conclusion

The best thing to drink when it's really hot outside is not a single answer for everyone, but rather a spectrum of effective choices tailored to your activity level. For everyday situations, plain water is king. For intense, prolonged heat exposure with heavy sweating, an electrolyte-rich drink is wise. By combining smart beverage choices with consistent intake and hydrating foods, you can stay safe and comfortable during the hottest days.

The World Health Organization (WHO) provides helpful guidelines for staying hydrated during high temperatures.

For more information on hydration guidelines and staying healthy in the heat, visit the official WHO website: WHO Heat and Health Information

Disclaimer

This information is for educational purposes and is not a substitute for professional medical advice. Individuals with specific health conditions or concerns should consult a healthcare provider.

Frequently Asked Questions

For most people and everyday exposure, plain water is sufficient. However, during intense physical activity or prolonged sweating in extreme heat, electrolytes are also lost and should be replenished with an electrolyte-enhanced beverage.

Not for everyone. While sports drinks can be beneficial for athletes or those with prolonged, intense exertion in the heat, they contain added sugars and are not necessary for casual activities. For most, water is still the best option.

Alcohol and caffeine are both diuretics, meaning they increase urination and cause your body to lose more fluid. This can speed up dehydration, and alcohol can also impair your body's temperature regulation.

Excellent alternatives include fruit-infused water with lemon, cucumber, or berries; chilled herbal teas like mint or chamomile; and natural options like coconut water or watermelon juice.

Key indicators of mild to moderate dehydration include thirst, dark yellow or strong-smelling urine, feeling tired, dry mouth, and peeing less often than usual. Severe dehydration requires immediate medical attention.

Homemade versions are a great idea. You can create your own oral rehydration solution by mixing water with a small amount of sugar and a pinch of salt. Adding citrus juice can also provide flavor and natural electrolytes.

Yes, approximately 20-30% of your daily fluid needs can come from food. Many fruits and vegetables like watermelon, cucumber, and lettuce have a very high water content and provide essential nutrients.

Yes. While rare, drinking excessive amounts of plain water over a short period, especially during heavy sweating, can dilute your body's sodium levels and lead to a dangerous condition called hyponatremia.

While a very cold drink can feel good initially, consuming icy beverages too quickly can shock your system and constrict blood vessels in the stomach, potentially slowing hydration. Moderately cool or room-temperature drinks are often more effective for steady rehydration.