Cold drinks, hot myths: UF expert cuts through summer hydration hype

As summer approaches, the heat may push you to drink anything cold and refreshing. But before you grab the latest “miracle hydration drink” promising to cool and energize you, a University of Florida expert wants to pump the brakes on the hype.

Laura Acosta, an instructional associate professor of food science and human nutrition at the UF Institute of Food and Agricultural Sciences breaks down the biggest myths vs. facts about trendy summer beverages and clears up what people often misunderstand about pre-hydration — the idea that you should drink extra fluids before you’re even thirsty.

Myth: Electrolyte-enhanced beverages are necessary for daily hydration

Fact: Electrolytes are minerals that help regulate fluid balance, nerve function and muscle contraction. Most people doing routine daily activities don’t need to consume beverages with added electrolytes or use special packets to enhance their water. However, electrolyte needs increase with heavy sweating or fluid loss, so it helps if you’re intentional about replenishing them during prolonged sweating. For example, if you exercise for 60 to 90 minutes or even longer, or you exercise in high heat conditions, you might consider drinking electrolytes.

Myth: Alkaline water hydrates better than regular water

Fact: pH measures how acidic or basic (alkaline) something is on a scale from 0 to 14, with 7 being neutral. Pure water has a pH of 7. Alkaline water is produced by passing water through a machine with an electric current or by adding minerals to the water to increase its pH. Alkaline water is often marketed as being superior for hydration, compared to regular water. However, the body already tightly regulates its pH, regardless of what you drink. There is no strong evidence that alkaline water improves hydration compared to plain water in healthy people.

Myth: Hydration powders are better than plain water

Fact: You can mix hydration powders into water to create a flavored drink, typically containing electrolytes, carbohydrates (sugar) for energy and sometimes vitamins, caffeine or other ingredients. Think of them as “sports drinks in powdered form” that you mix with water. They’re designed to promote fluid absorption and retention. They can help enhance hydration in conditions where the body is losing fluid and electrolytes. For everyday hydration, though, they’re usually unnecessary, and the downside is that they can add excess sodium or sugar. A good way to think of it is that hydration powders can help during prolonged exercise or high-heat exposure, so if you’re going to be running outdoors on a hot summer day, they might be a smart choice. They can also be helpful during illnesses that cause fluid and electrolyte losses.

Myth: Caffeinated drinks dehydrate you

Fact: Although caffeine can slightly increase urine output, the fluid consumed in beverages such as coffee or tea generally offsets that effect. Studies in habitual caffeine consumers show no meaningful difference in hydration status between water and caffeinated beverages. Very high doses of caffeine may have a stronger diuretic effect, and people who are not accustomed to caffeine may notice it more. Still, caffeinated beverages should complement, not replace, water intake.

Tips on pre-hydrating

The idea of pre-hydrating comes from how the body regulates fluid balance. Thirst is a signal, but it’s not instantaneous. By the time you feel thirsty, your body may already be slightly dehydrated. This is especially true in certain situations, such as prolonged exercise (60 to 90-plus minutes), hot or humid environments and heavy sweating or fluid loss. In these cases, even 1 to 2% fluid loss can affect your performance and how you feel.

Waiting when you are in these situations until thirst kicks in can be dangerous, as dehydration can escalate quickly. Athletes and people working or exercising in the heat are often advised to begin activities well hydrated and continue drinking fluids at regular intervals.  

Pre-hydrating is a wise idea when you’re planning to exercise or spend time in the heat. Drinking a cup or two of water ahead of time, and taking regular hydration breaks throughout, can help you feel and perform your best and prevent complications from dehydration.