health
Do you need electrolytes? Will tea cool you down? Is it safe to drink beer? How to stay hydrated in a heatwave
The hotter it gets, the faster our bodies lose water. Obviously, we need to replace it – but is anything better than plain H₂O? And does timing matter? Here’s what the science says
TL;DR
- The body loses water through sweating to regulate temperature, especially in high external temperatures.
- Thirst is not always the best indicator of dehydration; urine color (pale is good, dark is bad) is a more reliable signal.
- Regular, moderate intake of water throughout the day is more effective than drinking large amounts at once.
- While most drinks can contribute to hydration, sparkling water and carbonated beverages may cause premature feelings of fullness.
- Caffeinated drinks like tea and coffee have a negligible diuretic effect and contribute to overall fluid intake.
- Alcohol can be dehydrating, but low-ABV drinks may offer a net-hydrating effect in moderation.
- Hot drinks like tea can paradoxically help cool the body by increasing sweat rate, but this is less effective in humid conditions.
- Electrolytes are generally obtained from food; supplementation is typically only necessary for prolonged, intense exercise or significant fluid loss.