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It’s no secret that staying hydrated is essential for feeling your best. Plain H20 is the ideal choice, but other fluids—from sparkling water toprebiotic sodas, plus consumingwater-rich foods—contribute to your hydration, too. However, not all drinks are created equal. Some beverages can cause your body to lose water, leading to dehydration.
So, what drinks should you avoid when you want to hydrate? Keep reading to learn about the worst drinks for hydration and the best (non-water) options to enjoy.
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5 Worst Drinks for Hydration
1. Sugary Drinks
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2. Caffeinated Beverages
First,caffeinedoes have a diuretic effect, which means it causes you to urinate more. However, the good news is that the fluid you take in from your morning cup ofcoffeeoffsets this effect.In fact, having abouttwo or three cups of coffeedoesn’t seem to affect your body’s hydration. Issues come up when caffeine intake is excessive, which can become dehydrating. Lubeck recommends limiting excessive consumption and drinking plenty of water after consuming coffee, tea, energy drinks, soda or other caffeinated beverages. Additionally, look for decaffeinated versions of your favorite caffeinated drinks orherbal teas.
3. Alcohol
Alcohol is another diuretic that sends you on frequent trips to the bathroom.“Alcohol directly inhibits vasopressin, an antidiuretic hormone that aids in water retention,” Lubeck explains. “If you don’t drink water or other hydrating beverages along with alcohol, then you may find yourself dehydrated,” she says. There are so many ways you can enjoy a drink while maintaining your body’s fluid balance, such as having a glass of water between alcoholic drinks, or drinkinglower-alcohol beverages, such as spritzers. And stick to the recommended limit of one drink per day for women and two drinks for men.
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4. Energy Drinks
Energy drinks often contain high levels of caffeine andsugar—and as mentioned earlier, this is a double-dehydrating whammy for your body. Caffeine increases urination, while sugar can lead to an imbalance in fluid levels. Instead, opt for natural energy-boosting alternatives like green tea or matcha or coconut water. You can also make one on your own to control the ingredients and lower added sugar and calories, like thisEatingWell Energy Drinkfeaturing green tea and yerba maté.
5. Fruit Juice
While fruit juice can be hydrating, some varieties, such as fruit punch, lemonades, juice cocktails or fruit-flavored drinks, can contain a lot of added sugar. And just like the other beverages on this list, sipping them throughout the day can contribute to dehydration. Not to mention, sugary fruit juices are also linked to higher calorie intake.Alternatively, choose whole fruits over juice whenever possible to ensure you’re still getting fiber and other nutrients that help keep you hydrated. If youdrink juice, look for 100% juice, ideally one that contains pulp so you get a bit of fiber, and enjoy in moderation.
Best Drinks for Hydration
When you need to quench your thirst, reach for these four sips:
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The Bottom Line
Staying clear of drinks that can dehydrate you, such as sugary sodas, excessive caffeinated beverages and alcohol, is crucial for proper hydration. Instead, choose hydrating alternatives like water, milk, electrolyte drinks and coconut water. These beverages help quench your thirst while replenishing essential nutrients lost during physical activity or in hot weather.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.García-Arroyo FE, Cristóbal M, Arellano-Buendía AS, et al.Rehydration with soft drink-like beverages exacerbates dehydration and worsens dehydration-associated renal injury.Am J Physiol Regul Integr Comp Physiol. 2016;311(1):R57-65. doi:10.1152/ajpregu.00354.2015Sánchez-Lozada LG, Roncal-Jimenez CA, García-Arroyo FE, ET AL.The perils of rehydrating with soft drinks following heat and exercise.Am J Physiol Regul Integr Comp Physiol. 2019;316(3):R187-R188. doi:10.1152/ajpregu.00007.2019Polhuis K, Wijnen A, Sierksma A, et al.The Diuretic Action of Weak and Strong Alcoholic Beverages in Elderly Men: A Randomized Diet-Controlled Crossover Trial.Nutrients. 2017;660(9). doi:10.3390/nu9070660Miller C, Ettridge K, Wakefield M, et al.Consumption of Sugar-Sweetened Beverages, Juice, Artificially-Sweetened Soda and Bottled Water: An Australian Population Study.Nutrients. 2020;12(3):817. doi:10.3390/nu12030817Iversen PO, Fogelholm M.Fluid and water balance: a scoping review for the Nordic Nutrition Recommendations 2023.Food Nutr Res. 2023;67. doi:10.29219/fnr.v67.9975Rozenberg S, Body JJ, Bruyère O, et al.Effects of Dairy Products Consumption on Health: Benefits and Beliefs–A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases.Calcif Tissue Int. 2016;98(1):1-17. doi:10.1007/s00223-015-0062-xJames LJ, Stevenson EJ, Rumbold PLS, Hulston CJ.Cow’s milk as a post-exercise recovery drink: implications for performance and health.Eur J Sport Sci. 2019;19(1):40-48. doi:10.1080/17461391.2018.1534989National Library of Medicine.Electrolytes.O’Brien BJ, Bell LR, Hennessy D, et al.Coconut Water: A Sports Drink Alternative?Sports. 2023;11(9):183. doi:10.3390/sports11090183
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.García-Arroyo FE, Cristóbal M, Arellano-Buendía AS, et al.Rehydration with soft drink-like beverages exacerbates dehydration and worsens dehydration-associated renal injury.Am J Physiol Regul Integr Comp Physiol. 2016;311(1):R57-65. doi:10.1152/ajpregu.00354.2015Sánchez-Lozada LG, Roncal-Jimenez CA, García-Arroyo FE, ET AL.The perils of rehydrating with soft drinks following heat and exercise.Am J Physiol Regul Integr Comp Physiol. 2019;316(3):R187-R188. doi:10.1152/ajpregu.00007.2019Polhuis K, Wijnen A, Sierksma A, et al.The Diuretic Action of Weak and Strong Alcoholic Beverages in Elderly Men: A Randomized Diet-Controlled Crossover Trial.Nutrients. 2017;660(9). doi:10.3390/nu9070660Miller C, Ettridge K, Wakefield M, et al.Consumption of Sugar-Sweetened Beverages, Juice, Artificially-Sweetened Soda and Bottled Water: An Australian Population Study.Nutrients. 2020;12(3):817. doi:10.3390/nu12030817Iversen PO, Fogelholm M.Fluid and water balance: a scoping review for the Nordic Nutrition Recommendations 2023.Food Nutr Res. 2023;67. doi:10.29219/fnr.v67.9975Rozenberg S, Body JJ, Bruyère O, et al.Effects of Dairy Products Consumption on Health: Benefits and Beliefs–A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases.Calcif Tissue Int. 2016;98(1):1-17. doi:10.1007/s00223-015-0062-xJames LJ, Stevenson EJ, Rumbold PLS, Hulston CJ.Cow’s milk as a post-exercise recovery drink: implications for performance and health.Eur J Sport Sci. 2019;19(1):40-48. doi:10.1080/17461391.2018.1534989National Library of Medicine.Electrolytes.O’Brien BJ, Bell LR, Hennessy D, et al.Coconut Water: A Sports Drink Alternative?Sports. 2023;11(9):183. doi:10.3390/sports11090183
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
García-Arroyo FE, Cristóbal M, Arellano-Buendía AS, et al.Rehydration with soft drink-like beverages exacerbates dehydration and worsens dehydration-associated renal injury.Am J Physiol Regul Integr Comp Physiol. 2016;311(1):R57-65. doi:10.1152/ajpregu.00354.2015Sánchez-Lozada LG, Roncal-Jimenez CA, García-Arroyo FE, ET AL.The perils of rehydrating with soft drinks following heat and exercise.Am J Physiol Regul Integr Comp Physiol. 2019;316(3):R187-R188. doi:10.1152/ajpregu.00007.2019Polhuis K, Wijnen A, Sierksma A, et al.The Diuretic Action of Weak and Strong Alcoholic Beverages in Elderly Men: A Randomized Diet-Controlled Crossover Trial.Nutrients. 2017;660(9). doi:10.3390/nu9070660Miller C, Ettridge K, Wakefield M, et al.Consumption of Sugar-Sweetened Beverages, Juice, Artificially-Sweetened Soda and Bottled Water: An Australian Population Study.Nutrients. 2020;12(3):817. doi:10.3390/nu12030817Iversen PO, Fogelholm M.Fluid and water balance: a scoping review for the Nordic Nutrition Recommendations 2023.Food Nutr Res. 2023;67. doi:10.29219/fnr.v67.9975Rozenberg S, Body JJ, Bruyère O, et al.Effects of Dairy Products Consumption on Health: Benefits and Beliefs–A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases.Calcif Tissue Int. 2016;98(1):1-17. doi:10.1007/s00223-015-0062-xJames LJ, Stevenson EJ, Rumbold PLS, Hulston CJ.Cow’s milk as a post-exercise recovery drink: implications for performance and health.Eur J Sport Sci. 2019;19(1):40-48. doi:10.1080/17461391.2018.1534989National Library of Medicine.Electrolytes.O’Brien BJ, Bell LR, Hennessy D, et al.Coconut Water: A Sports Drink Alternative?Sports. 2023;11(9):183. doi:10.3390/sports11090183
García-Arroyo FE, Cristóbal M, Arellano-Buendía AS, et al.Rehydration with soft drink-like beverages exacerbates dehydration and worsens dehydration-associated renal injury.Am J Physiol Regul Integr Comp Physiol. 2016;311(1):R57-65. doi:10.1152/ajpregu.00354.2015
Sánchez-Lozada LG, Roncal-Jimenez CA, García-Arroyo FE, ET AL.The perils of rehydrating with soft drinks following heat and exercise.Am J Physiol Regul Integr Comp Physiol. 2019;316(3):R187-R188. doi:10.1152/ajpregu.00007.2019
Polhuis K, Wijnen A, Sierksma A, et al.The Diuretic Action of Weak and Strong Alcoholic Beverages in Elderly Men: A Randomized Diet-Controlled Crossover Trial.Nutrients. 2017;660(9). doi:10.3390/nu9070660
Miller C, Ettridge K, Wakefield M, et al.Consumption of Sugar-Sweetened Beverages, Juice, Artificially-Sweetened Soda and Bottled Water: An Australian Population Study.Nutrients. 2020;12(3):817. doi:10.3390/nu12030817
Iversen PO, Fogelholm M.Fluid and water balance: a scoping review for the Nordic Nutrition Recommendations 2023.Food Nutr Res. 2023;67. doi:10.29219/fnr.v67.9975
Rozenberg S, Body JJ, Bruyère O, et al.Effects of Dairy Products Consumption on Health: Benefits and Beliefs–A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases.Calcif Tissue Int. 2016;98(1):1-17. doi:10.1007/s00223-015-0062-x
James LJ, Stevenson EJ, Rumbold PLS, Hulston CJ.Cow’s milk as a post-exercise recovery drink: implications for performance and health.Eur J Sport Sci. 2019;19(1):40-48. doi:10.1080/17461391.2018.1534989
National Library of Medicine.Electrolytes.
O’Brien BJ, Bell LR, Hennessy D, et al.Coconut Water: A Sports Drink Alternative?Sports. 2023;11(9):183. doi:10.3390/sports11090183
