Infused water, iced tea or soda? What actually hydrates you?

On hotter days, staying hydrated becomes even more important — and also more challenging. Many people look for alternatives to plain water to vary the flavor: infused water, iced tea, juices or even sodas make the list of options. But do all of these drinks hydrate you the same way? And could any of them actually hinder hydration?

💧 Hydration is more than just quenching thirst

Proper hydration is essential for the body to function: it regulates body temperature, supports kidney function, improves digestion, mood, skin health and both physical and mental performance. In summer, we lose more fluids through sweat and therefore need to replace them more often.

However, not all drinks have the same impact on hydration. Some help — a lot. Others may give a false sense of hydration or even contribute to fluid loss.

🥒 Infused water: natural flavor and guaranteed hydration

Infused water made at home with fruits, herbs or spices is an excellent way to increase fluid intake. Since it contains no sugars or additives, it retains the benefits of pure water while offering antioxidants, vitamins and a touch of flavor.

How to make it at home:

• Combine water with slices of lemon, cucumber, mint, orange or ginger.
• Let it sit in the fridge for at least 1 hour.
• Drink it throughout the day, fresh and unsweetened.

✅ Does it hydrate? Yes, it’s a great option for those who struggle to drink plain water.

🍵 Iced tea: watch the ingredients

Tea, whether hot or iced, is also a good source of hydration — as long as it doesn’t contain excessive caffeine or too much sugar. Green tea, chamomile, hibiscus or lemon balm teas are examples that can be consumed cold and provide beneficial effects.

Tip: Prefer natural teas, homemade, and avoid industrial versions which often contain preservatives and high amounts of sugar.

✅ Does it hydrate? Yes, especially if caffeine-free and sugar-free. But drink in moderation, especially in the evening.

🥤 Sodas: refreshing, but not healthy

Although refreshing, sodas are not good sources of hydration. They contain a lot of sugar (or artificial sweeteners), caffeine, chemical additives, and phosphoric acid — which can interfere with calcium absorption and irritate the stomach.

In addition, very sugary or carbonated drinks can actually increase the feeling of thirst instead of satisfying it.

❌ Does it hydrate? Barely. Not recommended as a main fluid source. Should be consumed occasionally.

🧃Natural juices: in moderation

Natural fruit juices contain water, vitamins, and minerals, and can be good options — but also contain natural sugar (fructose), which in excess can contribute to increased calorie intake. The ideal is to consume in moderation and, if possible, dilute with water.

✅ Does it hydrate? Yes, but it should be a complement and not the main source of fluids.

🧂Be cautious with sports and energy drinks

Sports drinks are designed to replace electrolytes after intense physical activity, but they are unnecessary for those doing light exercise. Energy drinks, which contain caffeine and other stimulants, may even cause dehydration instead of helping.

❌ Does it hydrate? In specific cases, yes. But they are not recommended for daily use.

✅ So, what should you choose?

For effective hydration in the summer (and any season), go for the simplest and most natural options:

• Pure water
• Homemade infused water
• Natural, caffeine-free teas
• Diluted juice (occasionally)

Avoid industrial beverages with high sugar, caffeine or additives. And remember: thirst is already a sign that your body needs fluids — so drink water before it shows up.

💡 Final tip: always carry a reusable water bottle with you and set reminders to drink water throughout the day. Consistent hydration is the best gift you can give your body — especially in the heat!