10 Foods and Drinks to Avoid When You’re Dehydrated

As temperatures rise, your body requires more water and essential electrolytes. Dehydration happens when you lose more fluids than you consume, not just from not drinking enough water.

Indeed, dehydration can occur if you consume foods or drinks that act as diuretics, causing your body to expel more fluids. Be mindful of these items to stay well-hydrated, especially in hot weather.

Here are 10 foods and drinks to avoid if you want to stay hydrated.

1. Soda

Drinking fizzy sodas might feel refreshing when it’s hot. Still, research from the World Health Organization suggests that the sugar in these drinks, especially in diet versions, can lead to dehydration. This happens because sugars draw water from your tissues, reducing your body’s fluids.

Additionally, the caffeine in sodas acts as a mild diuretic, making you urinate more often. A study published in PLOS One also points out that drinking cold carbonated drinks can give a false sense of hydration while depleting your water reserves.

2. Fruit Juice

Like soda, store-bought fruit juices, often packed with empty calories, can contribute to dehydration. These juices are high in carbohydrates that might upset your stomach and worsen dehydration symptoms. For tips on eating fruits healthily, explore the “20 Most Filling Fruits and Veggies—Ranked” guide.

3. Coconut Water

Don’t be misled by the “water” in coconut water. Many varieties contain added sugars that 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 makes people less likely to drink it after a workout than plain water.

4. Coffee

While a cup or two of coffee in the morning is fine, too much caffeine can lead to dehydration. A French study found that caffeine is a diuretic and can prevent sodium reabsorption. You can still enjoy your coffee, but limit your caffeine intake to 400 mg daily and avoid adding sugar or artificial sweeteners.

5. ‘Detox Tea’

Tea is rich in health-boosting polyphenols and antioxidants, but detox teas can dehydrate and pose health risks. Many of these teas contain senna leaves, which have a laxative effect. If you’re using detox teas for weight loss, consult your doctor or dietitian for safer and more effective methods.

6. Energy Drinks

A Red Bull might seem like a good idea after a late night, but energy drinks can be harmful. A study in Amino Acids found that energy drinks deplete your body’s fluids. Research in the International Journal of Health Sciences also shows that they can cause stomach issues when consumed during exercise.

7. Alcohol

Frequent bathroom breaks and hangovers after a night of drinking are common because alcohol is a natural diuretic, causing your body to lose water. Drinking beer on a hot summer day can dehydrate you even more due to sweating. To stay hydrated, drink water between alcoholic beverages.

8. Asparagus

It’s true: Asparagus makes your urine smell odd and increases urination. A study in the West Indian Medical Journal found that asparagine, an amino acid in asparagus, causes your body to release more water. However, you don’t need to stop eating asparagus entirely, as it’s a great source of fiber and antioxidants. But if you have kidney stones, the National Institutes of Health suggests avoiding asparagus.

9. Artichokes

Artichoke has long been used for its diuretic and digestive benefits. A review in the Monaldi Archives for Chest Disease found that it has diuretic effects in animals and humans, but eating normal amounts of artichoke is unlikely to dehydrate you. Artichokes offer numerous benefits, such as preventing cardiovascular disease and detoxifying the liver.

10. Beets

Like several foods on this list, beets have diuretic properties. Eating them in moderation probably won’t dehydrate you. Beets help flush the liver and are high in potassium, which helps eliminate excess fluid from the body.

Conclusion

To stay properly hydrated, it’s important to be mindful of certain foods and drinks contributing to dehydration. Avoid or limit sugary sodas, commercial fruit juices, coconut water with added sugars, excessive coffee, detox teas, energy drinks, alcohol, asparagus, artichokes, and beets. Instead, focus on drinking plenty of water and consuming hydrating foods to keep your body well-hydrated, especially in hot weather.

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