Staying hydrated is crucial for your overall well-being. While plain water is the best choice, other beverages and water-rich foods also contribute to hydration. However, some drinks can actually dehydrate you.
Here's a look at five drinks you should avoid when trying to stay hydrated, along with better (non-water) options.
1. Sugary Drinks
Sugary beverages like sodas, energy drinks, and sweetened teas can cause dehydration. According to registered dietitian Brittany Lubeck, M.S., RDN, drinks high in fructose and glucose draw water from your tissues to dilute the sugars, leading to dehydration. Moreover, sugary drinks can increase oxidative stress on your kidneys, which are crucial for maintaining hydration. While occasional consumption is fine, frequent or high intake of these drinks can be problematic.
2. Caffeinated Beverages
Caffeine has a diuretic effect, meaning it increases urination. However, the fluid in coffee can offset this effect if consumed in moderate amounts (two to three cups). Excessive caffeine intake, though, can lead to dehydration. Lubeck advises drinking plenty of water after consuming caffeinated beverages like coffee, tea, or energy drinks, and considering decaffeinated options or herbal teas.
3. Alcohol
Alcohol acts as a diuretic, increasing the frequency of urination and inhibiting vasopressin, a hormone that helps retain water. This can lead to dehydration if you don't drink water along with alcohol. Lubeck suggests having a glass of water between alcoholic drinks and opting for lower-alcohol beverages like spritzers. Stick to the recommended limit of one drink per day for women and two for men to maintain fluid balance.
4. Energy Drinks
Energy drinks are often high in both caffeine and sugar, a combination that can lead to dehydration. Caffeine increases urination, while sugar can disrupt fluid balance. Instead, consider natural alternatives like green tea, matcha, or coconut water. You can also make your own energy drink with controlled ingredients, such as a green tea and yerba maté blend.
5. Fruit Juice
While fruit juice can be hydrating, many varieties, such as fruit punch, lemonades, and juice cocktails, contain added sugars that can contribute to dehydration. Sugary fruit juices also add extra calories. Opt for whole fruits instead, which provide fiber and other nutrients that support hydration. If you choose juice, look for 100% juice with pulp and enjoy it in moderation.