What Not to Drink on a Hot Day for Proper Hydration

November 5, 2025 •

4 min read

According to the National Weather Service, heat-related illnesses like heat exhaustion and heatstroke are a serious concern during hot weather, making proper hydration essential. However, not all drinks are created equal when it comes to keeping you cool and hydrated. Learning what not to drink on a hot day is just as important as knowing what to consume.

Quick Summary

Several common beverages can be detrimental to your hydration status in high temperatures. These include alcohol, which acts as a diuretic, and sugary drinks like sodas and juices, which can draw water out of your cells. Excess caffeine can also lead to increased urination and dehydration risks. Limiting these drinks in favor of water or other healthy alternatives is crucial for maintaining your health in the heat.

Key Points

Avoid Alcohol: Alcohol is a diuretic that accelerates dehydration and impairs the body's ability to regulate temperature, increasing the risk of heatstroke.
Steer Clear of Sugary Drinks: High sugar content in sodas and juices draws water out of your cells, hindering the hydration process and causing energy crashes.
Limit Caffeine Intake: Excessive coffee, tea, or energy drinks can act as mild diuretics, contributing to fluid loss through increased urination.
Choose Water First: Water is the most effective and simplest way to stay hydrated in hot weather, without any added sugars or dehydrating effects.
Consider Alternative Hydrators: Options like coconut water, homemade electrolyte drinks, and iced herbal teas are excellent for replacing fluids and essential minerals.
Don't Drink Extremely Cold Beverages Too Quickly: Icy drinks can shock your system and potentially slow down hydration absorption in the stomach; slightly cool drinks are often more effective.
Monitor Your Body's Signals: Pay attention to symptoms like thirst, dizziness, or fatigue, which can be early signs of dehydration.

The Dangers of Dehydration in High Temperatures

When temperatures rise, our bodies naturally sweat to cool down. This process, while effective, results in a loss of fluids and essential electrolytes. If these fluids are not replaced correctly, dehydration can set in, leading to symptoms such as fatigue, dizziness, and headaches. In severe cases, it can escalate to heat exhaustion or even life-threatening heatstroke. This is why the choices we make regarding our beverages are critical for our well-being.

Alcohol: The Dehydration Double-Whammy

It might seem refreshing to sip a cold beer or a frosty cocktail on a sweltering patio, but alcohol is one of the worst drinks for hydration. Alcohol is a diuretic, meaning it causes your kidneys to produce more urine, leading to fluid loss. Coupled with increased sweating from the heat, this creates a "dehydration double-whammy". Furthermore, alcohol can impair your judgment, making it harder to recognize the early signs of heat-related illness. This can be particularly dangerous when engaging in summer activities near water, as alcohol consumption is linked to a higher risk of drowning. The combination of impaired judgment, reduced coordination, and accelerated dehydration makes avoiding alcohol a critical safety measure on hot days.

Sugary Drinks: Empty Calories and Slowed Hydration

Many people reach for a sugary soda, sweetened juice, or a syrupy iced tea when they feel thirsty. While they offer a temporary sensation of refreshment, these drinks can hinder proper hydration. High sugar content draws water from your cells into your bloodstream to help process the sugar, effectively slowing down the rehydration process. This osmotic effect is the opposite of what your body needs when trying to rehydrate. Additionally, the high sugar load can lead to energy crashes and provide empty calories, leaving you feeling more tired and sluggish in the heat. Stick to water or naturally flavored options to avoid this negative effect on your energy and hydration levels.

Caffeine: A Mild Diuretic to be Minded

Caffeinated beverages like coffee, traditional black tea, and energy drinks are also best consumed in moderation or avoided altogether in extreme heat. While the diuretic effect of moderate caffeine intake is not as severe as alcohol's, it still contributes to fluid loss through increased urination. Energy drinks, in particular, often contain high levels of both caffeine and sugar, creating a powerful dehydrating combination. Instead of providing a sustainable energy boost, these drinks can deplete your body's fluids and increase your heart rate, making you feel more restless and uncomfortable. If you must have your morning coffee or tea, ensure you balance it with extra water throughout the day to counteract its diuretic effects.

Extremely Cold Drinks: A Surprising Twist

While an ice-cold beverage can offer instant relief, drinking very cold fluids too quickly can shock your system and lead to stomach cramps. Some experts suggest it can cause blood vessels in the stomach to constrict, potentially slowing down hydration. Slightly cool or room-temperature drinks are often more effective for steady, safe rehydration during a heatwave. Your body uses energy to heat up a cold drink, which can momentarily increase your internal temperature before your body overcompensates, making you feel even hotter. It's a subtle effect, but one to consider for optimal temperature regulation.

Alternative Beverages: The Good Choices

To beat the heat, opt for beverages that actively aid hydration. Water is, of course, the number one choice. For those wanting more flavor or to replace lost electrolytes, excellent alternatives exist. Coconut water is a natural source of potassium and other electrolytes. Homemade electrolyte drinks can be made with water, a pinch of sea salt, and a squeeze of fresh lemon or lime juice to replenish minerals without excess sugar. Herbal teas, such as mint or hibiscus, can also be brewed and served iced for a refreshing, non-caffeinated option. For more comprehensive information on healthy hydration, consider visiting the Cleveland Clinic's health essentials pages on the topic: The Risks of Mixing Alcohol and Summer Heat.

Comparison of Drinks for Hot Weather


Drink Category	Pros for Hot Weather	Cons for Hot Weather	Hydration Impact	Risk of Dehydration
Water	Excellent hydration, calorie-free, flushes toxins.	Can lack flavor for some people.	High	Very Low
Alcohol	Temporary cooling sensation, social aspect.	Diuretic effect, impairs judgment, increases fluid loss.	Low	High
Sugary Sodas	Temporary refreshment, palatable flavor.	High sugar content, empty calories, slows hydration.	Low	Moderate to High
Caffeinated Drinks	Mental boost, traditional taste.	Mild diuretic, increases heart rate, can worsen dehydration in excess.	Moderate	Moderate
Coconut Water	Natural electrolytes, low in calories (unsweetened).	More expensive than water, specific taste.	High	Very Low
Herbal Iced Tea	Refreshing, variety of flavors, no caffeine.	Some herbal teas can be hot-brewed first.	High	Very Low

The Takeaway on Healthy Summer Hydration

Making smart beverage choices during hot weather is crucial for preventing dehydration and heat-related illnesses. By avoiding alcohol, limiting sugary and caffeinated drinks, and moderating the temperature of your beverages, you can support your body's natural cooling mechanisms. Staying vigilant about your fluid intake, especially on extremely hot days, is the most important step. Listen to your body and prioritize water, electrolytes, and other hydrating, low-sugar options to stay safe and energized all summer long.

Conclusion

In summary, while many drinks may seem appealing on a hot day, several can be counterproductive to your body's hydration efforts. Alcohol and sugary drinks actively contribute to dehydration, while excessive caffeine can have a similar, albeit milder, effect. Even the temperature of a drink can influence its hydrating efficiency. By understanding and avoiding these pitfalls, you can make more informed choices that support your health and help you stay cool, hydrated, and safe during the hottest days of the year. Prioritizing water and other healthy alternatives is the key to thriving in the heat.

Frequently Asked Questions

Alcohol acts as a diuretic, meaning it makes you urinate more and lose fluids. Combined with increased sweating from the heat, this leads to rapid dehydration. It also impairs judgment, which can be dangerous in high temperatures.

Yes, sugary drinks can make dehydration worse. The high sugar concentration pulls water from your body's cells to help process the sugar, which slows down the rehydration process.

While moderate amounts are generally okay, excessive caffeine should be limited. It's a mild diuretic that can increase fluid loss. If you do drink coffee, be sure to balance it with plenty of water.

No, energy drinks are a poor choice for hydration in the heat. They often contain high levels of both sugar and caffeine, a combination that works against your body's hydration efforts.

Consuming extremely cold drinks too quickly can cause stomach cramps and may slow down hydration absorption. Slightly cool or room-temperature water is often more effective for steady rehydration.

Great alternatives include water, unsweetened iced herbal tea, or coconut water, which naturally contains electrolytes. Homemade lemonade with minimal sweetener is also a good choice.

Common signs of dehydration include increased thirst, fatigue, dizziness, and headaches. A good indicator is the color of your urine; it should be pale yellow.