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- Foods and Drinks that contribute to dehydration can cause your body to lose more fluids than you take in, not just from insufficient water intake. As temperatures soar, your body requires more water and essential electrolytes to stay properly hydrated. Dehydration occurs when this balance is disrupted.
- Dehydration can also happen if you consume foods or drinks that act as diuretics, prompting your body to expel more fluids. Be cautious of these items to maintain proper hydration, especially during hot weather.
Here are 10 foods and drinks to avoid if you want to stay properly hydrated.
1. Soda
- Drinking fizzy sodas may feel refreshing on a hot day, but research from the World Health Organisation suggests that the sugar in these drinks, especially in diet versions, can contribute to dehydration. This occurs because sugar draws water from your tissues, reducing your body’s fluid levels.
- Moreover, the caffeine in sodas acts as a mild diuretic, causing you to urinate more frequently. A study published in PLOS One also highlights that while cold carbonated drinks may give a false sense of hydration, they ultimately deplete your water reserves.
2. Fruit Juice
- Similar to soda, store-bought fruit juices, often loaded with empty calories, can contribute to dehydration. These juices are high in carbohydrates, which may upset your stomach and worsen dehydration symptoms. For healthy fruit consumption tips, check out the “20 Most Filling Fruits and Veggies—Ranked” guide.
3. Coconut Water
- Don’t be fooled by the “water” in coconut water. Many varieties contain added sugars, which can deplete your body’s fluids. Research from the International Journal of Sports Nutrition and Exercise Metabolism shows that coconut water is less hydrating than regular water during exercise. Additionally, its bitter taste often makes people less likely to drink it after a workout compared to plain water.
4. Coffee
- While a cup or two of coffee in the morning is generally fine, excessive caffeine can lead to dehydration. A French study found that caffeine acts as a diuretic, interfering with sodium reabsorption. You can still enjoy your coffee, but it’s best to limit your caffeine intake to 400 mg per day and avoid adding sugar or artificial sweeteners.
5. ‘Detox Tea’
- Tea is packed with health-boosting polyphenols and antioxidants, but detox teas can lead to dehydration and pose potential health risks. Many detox teas contain senna leaves, which have a laxative effect. If you’re using detox teas for weight loss, it’s advisable to consult your doctor or dietitian for safer and more effective alternatives.
6. Energy Drinks
- A Red Bull might seem like a quick fix after a late night, but energy drinks can be harmful. A study in Amino Acids found that energy drinks can deplete your body’s fluids. Additionally, research published in the International Journal of Health Sciences shows that these drinks can cause stomach issues when consumed during exercise.
7. Alcohol
- Frequent bathroom trips and hangovers after a night of drinking are common because alcohol is a natural diuretic, leading to water loss in your body. Drinking beer on a hot summer day can further dehydrate you due to sweating. To stay properly hydrated, make sure to drink water between alcoholic beverages.
8. Asparagus
- It’s true: asparagus can cause your urine to smell unusual and increase urination. A study in the West Indian Medical Journal found that asparagine, an amino acid in asparagus, triggers your body to release more water. However, there’s no need to completely avoid asparagus, as it’s an excellent source of fibre and antioxidants. But if you have kidney stones, the National Institutes of Health recommends avoiding asparagus.
9. Artichokes
- Artichoke has long been valued for its diuretic and digestive benefits. A review in the Monaldi Archives for Chest Disease found that it has diuretic effects in both animals and humans. However, consuming typical amounts of artichoke is unlikely to cause dehydration. In addition to its diuretic properties, artichokes offer numerous health benefits, such as preventing cardiovascular disease and aiding in liver detoxification.
10. Beets
- Like many foods on this list, beets have diuretic properties. Consuming them in moderation is unlikely to cause dehydration. Beets help flush the liver and are rich in potassium, which aids in removing excess fluid from the body.
Conclusion
To stay properly hydrated, it’s crucial to be aware that certain foods and drinks can contribute to dehydration. Limit or avoid sugary sodas, commercial fruit juices, coconut water with added sugars, excessive coffee, detox teas, energy drinks, alcohol, asparagus, artichokes, and beets. Instead, prioritise drinking plenty of water and consuming hydrating foods to ensure your body stays well-hydrated, especially during hot weather.
