Energy drinks, alcohol, sugary sodas and salty foods may increase your body’s need for water during extreme heat. Here’s what health experts recommend instead.
As another heat wave grips California, staying hydrated is one of the most important ways to protect yourself from heat exhaustion and heat stroke. Most people know they should drink more water, but fewer realize that what you eat and drink throughout the day can either help—or work against—your body’s ability to stay cool.
For outdoor workers, gym-goers and anyone spending hours under the summer sun, understanding the difference could make a real difference in how you feel and how safely your body handles the heat.
Why Feeling Tired Doesn’t Always Mean You Need More Caffeine
After several hours working outside or exercising in hot weather, it’s common to feel drained. Many people respond by grabbing an energy drink or a large soda, hoping the caffeine and sugar will provide a quick boost.
While caffeine can temporarily increase alertness, it doesn’t solve the real problem if your body is already losing fluids through sweat.
High-caffeine energy drinks often contain large amounts of sugar as well. Together, excessive caffeine and concentrated sugar can increase your body’s fluid needs, making them a poor choice for rehydration after prolonged heat exposure. Moderate amounts of coffee or tea generally contribute to daily hydration, but very high caffeine intake—especially during extreme heat—may increase urine output in some people.
If you’ve been sweating for hours, your body is usually asking for water and, after prolonged or intense activity, electrolytes—not another dose of caffeine.
The Drinks That Can Make Dehydration Worse
Alcohol
An ice-cold beer may feel refreshing after a long day, but alcohol reduces the body’s production of antidiuretic hormone (ADH), causing the kidneys to release more water through urine. That means your body can lose more fluids at the very time it needs them most.
If you choose to drink alcohol during hot weather, alternate each alcoholic beverage with water and avoid excessive drinking when temperatures are dangerously high.
Energy Drinks
Energy drinks are designed to increase alertness—not to replace fluids lost through sweating.
Many contain high amounts of caffeine and sugar, which are not ideal for recovering from prolonged heat exposure. They should not replace water during outdoor work or strenuous exercise.
Sugary Soft Drinks
Soft drinks contain water, but many are also loaded with added sugar. Very sugary beverages empty from the stomach more slowly than water, and large amounts of sugar can increase the body’s need for fluids.
If you’re thirsty because you’ve been outside in the heat, water is usually the better first choice.
Foods That Can Increase Your Body’s Need for Water
Some foods won’t dehydrate you by themselves, but they can increase the amount of water your body needs.
Salty Snacks
Potato chips, pretzels and many packaged snack foods are high in sodium.
Your kidneys require water to help eliminate excess sodium, which is one reason salty foods often leave you feeling thirsty.
Fast Food and Processed Meals
Many burgers, fries, frozen meals and convenience foods contain large amounts of sodium. During a heat wave, eating these meals without drinking enough water can contribute to dehydration.
Processed Meats
Ham, bacon, salami, hot dogs and other cured meats are also high in sodium because salt is used during processing and preservation.
Very High-Protein Diets
Protein is an important part of a healthy diet, but extremely high-protein diets may increase the amount of water the kidneys need to eliminate nitrogen waste. Most people eating balanced diets don’t need to worry, but those consuming unusually large amounts of protein should pay extra attention to staying hydrated, especially during hot weather.
What Should You Drink Instead?
For most people, plain water remains the best way to stay hydrated.
If you’re working outdoors, exercising intensely or sweating heavily for several hours, beverages containing electrolytes may also help replace minerals lost through sweat. Sports drinks can be useful during prolonged, strenuous activity, but they aren’t necessary for most everyday activities and should not replace water throughout the day.
You can also increase hydration by eating foods naturally rich in water, including:
- Watermelon
- Oranges
- Strawberries
- Cucumbers
- Tomatoes
- Lettuce
- Bell peppers
These foods provide water while also supplying vitamins and minerals your body needs.
Signs You May Be Becoming Dehydrated
Don’t wait until you’re extremely thirsty.
Watch for early warning signs, including:
- Dark yellow urine
- Dry mouth
- Headache
- Fatigue
- Dizziness
- Muscle cramps
- Feeling unusually weak
If dehydration progresses, it can lead to heat exhaustion or even heat stroke—a life-threatening emergency that requires immediate medical attention.
A Better Heat-Wave Routine
Instead of relying on caffeine or sugary drinks to power through the day, health experts recommend starting your morning well hydrated, drinking water regularly before you feel thirsty, taking breaks in the shade or air conditioning, and eating meals that include fruits and vegetables with high water content.
If you’re planning to enjoy an alcoholic beverage after work or at a weekend barbecue, remember that hot weather increases your body’s need for fluids. Drinking water alongside alcohol can help reduce the risk of dehydration.
When temperatures climb into the 90s and 100s, staying hydrated is about more than carrying a water bottle.
The choices you make throughout the day—from the drinks you grab at the convenience store to the foods you eat for lunch—can influence how well your body handles extreme heat.
Energy drinks, alcohol, sugary sodas and salty processed foods don’t have to be completely off the menu. But during a heat wave, they shouldn’t be your primary source of hydration.
Your body performs best when you replace what the heat takes away: water, fluids and, after prolonged heavy sweating, the electrolytes your body needs to recover.
