During the summer, the risk of dehydration increases due to the effects of high temperatures. For this reason, it is convenient to know and avoid some drinks that, far from hydrating, harm health.
Many people try to quench their thirst with the first soda they find on hand. Although it seems that any option is good to replace the lost liquid, there are certain drinks that cause dehydration.
It is important not to abuse them, since they do not quench thirst, nor do they serve to hydrate cells,   especially in summer when fluid loss is greatest. Which are? We present them below.

The importance of being well hydrated

About 60% of the weight of the human body corresponds to the water content. This varies according to age, but is greater in infants and young children, and less during old age. In any case, this percentage gives us an idea of ​​how important hydration is for the body.
Cells and organs need this fluid in order to function optimally. When the amount drops, whether from sweat, urine, feces, or breathing, dehydration occurs. The main negative effects derived from the lack of water are the following:
  • Low physical performance and feeling of fatigue. 
  • Alterations in mood and cognitive ability. 
  • Worst gastrointestinal function. 
  • Greater difficulty in kidney function.
  • Confusion and dizziness
  • Fatigue.
  • Infrequent and dark urine.
  • Strong feeling of thirst. 

Ensuring an optimal intake of water and healthy liquids is decisive to avoid episodes of dehydration.

Drinks that cause dehydration

Thirst is one of the first signals the body sends to indicate that it is necessary to hydrate. You have to trust it, as some studies suggest that fluid needs are variable and you can't set a quantity for everyone.
However, there is more consensus on the strategy to hydrate. Drinking water is the best option, apart from eating foods such as fruits, vegetables or broths, which also have a large percentage of liquid in their composition.
Beyond water, it is essential to pay attention to how we hydrate, since there are drinks that cause dehydration. This becomes more relevant in the summer season , since high temperatures further increase fluid loss.

1. Alcohol

Alcoholic beverages are not a good option to hydrate the body. The reason is that they  have a marked diuretic effect on the body, which can vary according to the graduation of the type of drink.
It has also been observed that it can affect in different ways, especially if people were in a state of good hydration or with a small water deficit.
In any case, and due to its  negative effects , it is not positive to recommend alcohol intake under any circumstances. It is also not good to use it as a fluid replacement drink.

There is no safe dose for alcohol consumption. In general, it is a type of drink that causes dehydration and changes in health.

This group includes a large number of different products. All of them have in common that they provide a large amount of sugar in their composition, and few or no nutrients. Some examples are commercial lemonades, oranges, soda or cola.
Its main problem stems, precisely, from its abundant sugar content. There are data that highlight and warn that sugary drinks are not a good method to replace liquids once dehydration has occurred. In fact, its effect may be contrary.
According to the evidence , they can also cause overhydration and an excessive burden on the kidney. This added to its relationship with metabolic problems, such as diabetes and obesity.

3. Drinks for sport

The data  shows that most sports drinks are hydrating, as they provide the liquid and electrolytes that are lost with excessive heat. Despite this, considering them an option for hydration is a mistake.
Its composition is designed for athletes or people with an intense load of activity. In fact, ingesting them excessively carries the risk of negative health effects. Of these, the following stand out:
  • Some are formulated with ingredients like caffeine, which causes an exciting and diuretic effect on the body.
  • They can have taurine and other substances with a stimulating capacity.
  • Those rich in sugar can cause gastrointestinal problems , such as vomiting, nausea or diarrhea.
  • They provide a large amount of calories without nutrients.

4. Coffee

Coffee is a drink that has a diuretic effect. For this reason, there is controversy as to whether it can be classified as one of the drinks that cause dehydration.
Although there is variability between people, the data shows that this effect appears with high doses of caffeine and, on the other hand, it does not occur at lower or moderate doses.
The studies conclude that coffee, consumed within normal life guidelines, does not induce a greater loss of liquids compared to those that have been ingested.
But what is considered a high dose? According to the Administration Food and Drug Administration US (FDA), the limit would be 400 mg of caffeine for a healthy adult.

Whether coffee is a cause of dehydration is still debated. However, the general recommendation is not to exceed your intake.

The best options to stay hydrated

Given the importance of water balance, especially during the summer, here are some tips to ensure optimal hydration.
  • Drink a variety of liquids among the most suitable to hydrate the body: water, sparkling water, homemade fruit water, infusions or broths.
  • Eat plenty of fresh fruits and vegetables.
  • Always have a bottle of liquid on hand, especially for children and the elderly, as it seems that thirst signals are not as effective at these ages. 
  • Avoid making great efforts and outdoor activities in the central hours of the day.

In summer it is better to avoid drinks that cause dehydration

Dehydration during the summer can cause health problems. Therefore, it is best to avoid those drinks that can cause this state. Instead, it's best to choose varieties that help provide your body with fluids and mineral salts .
dehydration drinks Nutrition summer

4 drinks that cause dehydration and that we should avoid in summer

During the summer, the risk of dehydration increases due to the effects of high temperatures. For this reason, it is convenient to know and avoid some drinks that, far from hydrating, harm health.
Many people try to quench their thirst with the first soda they find on hand. Although it seems that any option is good to replace the lost liquid, there are certain drinks that cause dehydration.
It is important not to abuse them, since they do not quench thirst, nor do they serve to hydrate cells,   especially in summer when fluid loss is greatest. Which are? We present them below.

The importance of being well hydrated

About 60% of the weight of the human body corresponds to the water content. This varies according to age, but is greater in infants and young children, and less during old age. In any case, this percentage gives us an idea of ​​how important hydration is for the body.
Cells and organs need this fluid in order to function optimally. When the amount drops, whether from sweat, urine, feces, or breathing, dehydration occurs. The main negative effects derived from the lack of water are the following:
  • Low physical performance and feeling of fatigue. 
  • Alterations in mood and cognitive ability. 
  • Worst gastrointestinal function. 
  • Greater difficulty in kidney function.
  • Confusion and dizziness
  • Fatigue.
  • Infrequent and dark urine.
  • Strong feeling of thirst. 

Ensuring an optimal intake of water and healthy liquids is decisive to avoid episodes of dehydration.

Drinks that cause dehydration

Thirst is one of the first signals the body sends to indicate that it is necessary to hydrate. You have to trust it, as some studies suggest that fluid needs are variable and you can't set a quantity for everyone.
However, there is more consensus on the strategy to hydrate. Drinking water is the best option, apart from eating foods such as fruits, vegetables or broths, which also have a large percentage of liquid in their composition.
Beyond water, it is essential to pay attention to how we hydrate, since there are drinks that cause dehydration. This becomes more relevant in the summer season , since high temperatures further increase fluid loss.

1. Alcohol

Alcoholic beverages are not a good option to hydrate the body. The reason is that they  have a marked diuretic effect on the body, which can vary according to the graduation of the type of drink.
It has also been observed that it can affect in different ways, especially if people were in a state of good hydration or with a small water deficit.
In any case, and due to its  negative effects , it is not positive to recommend alcohol intake under any circumstances. It is also not good to use it as a fluid replacement drink.

There is no safe dose for alcohol consumption. In general, it is a type of drink that causes dehydration and changes in health.

This group includes a large number of different products. All of them have in common that they provide a large amount of sugar in their composition, and few or no nutrients. Some examples are commercial lemonades, oranges, soda or cola.
Its main problem stems, precisely, from its abundant sugar content. There are data that highlight and warn that sugary drinks are not a good method to replace liquids once dehydration has occurred. In fact, its effect may be contrary.
According to the evidence , they can also cause overhydration and an excessive burden on the kidney. This added to its relationship with metabolic problems, such as diabetes and obesity.

3. Drinks for sport

The data  shows that most sports drinks are hydrating, as they provide the liquid and electrolytes that are lost with excessive heat. Despite this, considering them an option for hydration is a mistake.
Its composition is designed for athletes or people with an intense load of activity. In fact, ingesting them excessively carries the risk of negative health effects. Of these, the following stand out:
  • Some are formulated with ingredients like caffeine, which causes an exciting and diuretic effect on the body.
  • They can have taurine and other substances with a stimulating capacity.
  • Those rich in sugar can cause gastrointestinal problems , such as vomiting, nausea or diarrhea.
  • They provide a large amount of calories without nutrients.

4. Coffee

Coffee is a drink that has a diuretic effect. For this reason, there is controversy as to whether it can be classified as one of the drinks that cause dehydration.
Although there is variability between people, the data shows that this effect appears with high doses of caffeine and, on the other hand, it does not occur at lower or moderate doses.
The studies conclude that coffee, consumed within normal life guidelines, does not induce a greater loss of liquids compared to those that have been ingested.
But what is considered a high dose? According to the Administration Food and Drug Administration US (FDA), the limit would be 400 mg of caffeine for a healthy adult.

Whether coffee is a cause of dehydration is still debated. However, the general recommendation is not to exceed your intake.

The best options to stay hydrated

Given the importance of water balance, especially during the summer, here are some tips to ensure optimal hydration.
  • Drink a variety of liquids among the most suitable to hydrate the body: water, sparkling water, homemade fruit water, infusions or broths.
  • Eat plenty of fresh fruits and vegetables.
  • Always have a bottle of liquid on hand, especially for children and the elderly, as it seems that thirst signals are not as effective at these ages. 
  • Avoid making great efforts and outdoor activities in the central hours of the day.

In summer it is better to avoid drinks that cause dehydration

Dehydration during the summer can cause health problems. Therefore, it is best to avoid those drinks that can cause this state. Instead, it's best to choose varieties that help provide your body with fluids and mineral salts .

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