When the heat index spikes, it’s not just about drinking more fluids—it’s about drinking the right kinds. Staying hydrated can protect you from fatigue, dizziness, and even heat exhaustion. But not all drinks help. Let’s break down what to drink during a heatwave—and what to skip.
Best Drinks for Staying Hydrated
These beverages give your body the fluids and electrolytes it needs without dragging you down.
- Water – Still the gold standard. Drink small amounts frequently.
- Coconut water – Natural electrolytes without added sugar.
- Electrolyte drinks – Look for low-sugar versions like Pedialyte or sports drinks labeled “zero.”
- Chilled herbal tea – Peppermint or hibiscus tea can be hydrating and refreshing.
- Milk – Surprisingly, milk is great for hydration due to its mix of carbs, protein, and electrolytes.
Drinks to Avoid in Extreme Heat
Some popular choices actually dehydrate you or stress your system.
- Sodas and sugary drinks – Can make you thirstier and upset your stomach.
- Caffeinated beverages – Coffee and energy drinks can increase urination and dehydration risk.
- Alcohol – A major dehydrator and poor choice in hot weather.
🚫 Reminder: Just because a drink is cold doesn’t mean it’s helpful in the heat.
How Much Should You Drink?
Everyone’s needs vary, but a good rule of thumb during extreme heat is:
- At least 8–10 cups of water per day for adults
- Drink even when you’re not thirsty
- If you’re sweating a lot, add an electrolyte source every few hours
Conclusion
During a heatwave, your drink choices matter. Skip the soda and alcohol, and stick to what your body really needs—water, electrolytes, and hydration-rich drinks. Your summer survival plan starts with your water bottle.
