5 Drinks You Should Skip for Better Hydration

Staying properly hydrated is crucial for maintaining overall health, especially during hot weather or after physical activity. While it might seem like any beverage can help quench your thirst, some drinks can actually work against your hydration goals. Here are five drinks you should avoid when you need to hydrate.

1. Alcohol

Alcohol is a diuretic, which means it increases urine production and can lead to dehydration. Consuming alcoholic beverages can quickly deplete your body's fluids, making it harder to stay hydrated. This is particularly important to remember if you are already dehydrated or trying to stay hydrated during a heatwave or after exercise.

Better alternatives are water or herbal tea but if you want something with flavor, try infusing water with fresh fruits or herbs like mint.

2. Coffee and Caffeinated Drinks

Like alcohol, caffeine is a diuretic and can contribute to dehydration by increasing the frequency of urination. This includes not only coffee but also caffeinated sodas and energy drinks. While moderate caffeine consumption can be part of a healthy diet, it’s best to limit these beverages when hydration is a priority.

Instead, opt for decaffeinated coffee or tea. Coconut water is another hydrating option that provides a natural source of electrolytes.

3. Sugary Beverages

Drinks high in sugar, such as soda, certain fruit juices, and sweetened iced teas, can actually draw water out of your tissues and into your digestive system to help process the sugar. This can lead to a net loss of fluids, exacerbating dehydration.

Choose fresh, unsweetened fruit juice diluted with water or drink plain water with a splash of lemon or lime for flavor.

4. Sports Drinks

While sports drinks are designed to replenish electrolytes, they often contain high levels of sugar and artificial ingredients that can contribute to dehydration if consumed in excess. They are typically unnecessary unless you are engaging in prolonged, intense physical activity.

For most people, water is sufficient for hydration. If you need to replenish electrolytes after intense exercise, consider a natural option like coconut water or a homemade electrolyte drink with a pinch of salt and a squeeze of citrus.

5. Flavored Milk and Milkshakes

These beverages are high in sugar and can be heavy on the stomach, which can make you feel more dehydrated. The high sugar content can also lead to a temporary spike in energy followed by a crash, leaving you feeling more drained.

On the other hand, regular milk or plant-based milks without added sugars can be good sources of hydration. Alternatively, a simple smoothie made with water-rich fruits like watermelon or cucumber can be both hydrating and nutritious.