The Popular Boozy Drink You Should Avoid During a Heatwave—And What to Drink Instead

Temperatures all over the U.S. are sky-high these days, leaving kids to play in sprinklers and hop in pools while adults sip boozy beverages and wait for the heat to pass.

While a cool alcoholic beverage has long been a part of summer culture and can feel refreshing in the moment, alcohol is dehydrating and can isn't always the smartest choice on hot days.

With that in mind, registered dietitians shared the worst alcoholic beverage you can drink during a heatwave—and what to drink instead.

The Worst Boozy Drink When It's Hot Outside

Espresso martinis are all the rage these days. But this caffeinated cocktail isn't a great idea on days when it climbs into the 80s or higher, according to Cesar Sauza, RD, a registered dietitian at NCHC.org.

"An espresso martini or any coffee-based cocktail is the worst alcoholic drink choice in high temps," he says. "These drinks contain caffeine, alcohol, and sugar—and all three lead to increased water needs."

While not quite as popular these days, Dr. Joon Lee, MD and CEO of SeeBeyond Medicine says you should do your best to skip the Red Bull and vodka, too. "Caffeine is a mild diuretic. Diuretics increase urine output, making you go to the bathroom more frequently, adding to if that fluid loss is not adequately replenished," she says. "Additionally, Red Bull’s stimulatory effect combined with vodka’s sedative effect will dull your sensation of thirst. If you are drinking Red Bull and vodka and losing track of time, you will most likely forget to drink water and ignore the body’s need for hydration."

Lastly, Dr. Lee says, sugar and B vitamin contents in Red Bull give you a false sense of energy, which can lead to consuming more alcohol. "Excessive alcohol consumption will impair your judgment and you are less likely to stay hydrated and make healthy choices."

Related: 9 Gin Joint-Inspired Cocktails to Try 

Other Alcoholic Beverages to Avoid

Not to rain on everyone's parade, but there are a few other alcoholic beverages you should do your best to avoid during a heatwave, too. It might sound counterintuitive, but Sauza recommends avoiding frozen drinks. "Frozen drinks like margaritas, pina colada, daiquiris and more are usually loaded with sugar," he says. "A few frozen drinks combined with high heat are likely to lead to a sugar crash and dehydration."

It's also a good idea to avoid sweetened beer drinks. "Flavored beer and micheladas are the new craze but these drinks add sugar to beer that is already dehydrating to begin with. These flavored beers are sure to lead to dehydration and a hangover," Sauza says.

Related: 20+ Hydrating Foods 

What Should You Drink During a Heatwave?

If you don't want to skip the alcohol entirely when it's hot outside, what should you drink? Sauza suggests vodka with club soda and lime. "The minerals in the club soda are hydrating and vodka has fewer amounts of byproducts, specifically congeners. Congeners are found most in darker-colored liquors, beer, and wines, all of which are more likely to lead to dehydration and a hangover."

And if you like low-calorie seltzers and beer, Sauza says that can be another solid option. "Low-calorie seltzers or low-calorie beers are less dehydrating options when it's hot out since they are mainly water and are lower in alcohol," he says. "Choosing the drink with the lowest alcohol percentage is also a good rule of thumb during a heatwave."

Related: 11 Best White Claw Flavors, Ranked

How to Stay Cool and Hydrated When It's Hot Out

Other than avoiding alcoholic beverages, there are other things you can do to stay cool and hydrated during a heatwave. "Staying hydrated during a heat wave can be challenging but it is not that hard if you follow simple basic common sense and listen to your body," Dr. Lee says. "Drink water—at least eight glasses every day," she suggests. "Account for the loss due to heat, and shoot for 10 glasses of water if you can."

She also suggests eliminating sugary beverages and alcohol when possible, and opting for lighter foods. "Eat summer veggies and fruits—nature knows best! Summer veggies and fruits like watermelon and cucumbers have high water content and vital nutrients that will help prevent you from cramping," Dr. Lee adds. "And try jazzing up your water with watermelon and mint."

You should be mindful of outdoor exercise, too. "This applies to just walking outside," she says. "Wear sunglasses and a big hat to hide from the sun as this will also decrease your fluid loss. Drink water before, during and after the physical activity."

And finally, take breaks. "Look for air-conditioned places or shade to give your body a break from the heat," Dr. Lee says.

Next up: How to Tell If You're Drinking Enough Water

Sources

• Cesar Sauza, RD, registered dietitian at NCHC.org

• Dr. Joon Lee, MD and CEO of SeeBeyond Medicine