Besides sunscreen, a water bottle is arguably the most talked-about must-have summer health accessory, at least among clinical experts. Sorry, light scarves and giant colorful beach bags, but hydration can make or break your health—not just your look.
“Hydration is important in the summer because as temperatures rise, your body sweats more, losing water and essential electrolytes,” Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic, tells Parade. “Without adequate rehydration, your body cannot function properly, impacting your heart and organs.”
Unfortunately, there are drinks out there labeled as “healthy” that are secretly dehydrating you. With that in mind, registered dietitians are begging people to do some digging into what they drink before they crack open a bottle of anything this summer.
“A ‘healthy’ label does not necessarily mean a beverage is ideal for hydration. However, most nonalcoholic drinks, including moderate amounts of coffee and tea, still contribute to total fluid intake and do not automatically cause dehydration,” notes Johannah Katz, RD, a registered dietitian. “The biggest concerns are beverages containing alcohol, very large amounts of caffeine or ingredients that cause diarrhea in a particular person.”
None of the above sounds fun. While one so-called healthy (and very popular) drink may not check all of those boxes, it can sneakily contribute to dehydration, especially in the summer months and if you’re consuming a trendy high-protein diet. What is it? Below, registered dietitians explain the “healthy” drink that might be secretly dehydrating you this summer, why and what to sip instead.
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The ‘Healthy’ Drink That’s Secretly Dehydrating You, Registered Dietitians Warn
Registered dietitians say you may become dehydrated if you drink protein shakes constantly, especially in the summer.
“With the protein craze these days, paying attention to how they may dehydrate you is particularly important,” says Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.com. “Just because a drink is marketed as healthy doesn’t necessarily mean it hydrates you well.”
To be clear, registered dietitians share that protein shakes do not directly dehydrate you. It’s what your body does with the protein that can cause dehydration.
“The protein powder itself is not dehydrating, but it significantly increases your body’s demand for water,” Zumpano explains. “When your body metabolizes protein, it creates nitrogenous waste products like urea, which your kidneys must flush out through urine. If you consume extra protein without drinking more fluids, you risk dehydration.”
Indeed, research also suggests that people who consume high-protein diets need more water. Also, protein shakes don’t always just contain protein.
“Drinks high in caffeine, sugar or stimulants may leave you needing more water,” Routhenstein says, noting some shakes have all of the above. “During the summer, relying on these beverages alone may leave you feeling thirsty, tired, lightheaded or with a headache, even though you drank something.”
That doesn’t mean you can never, ever have a protein shake, or that you have to avoid them in summer.
Katz reiterates that protein shakes don’t automatically dehydrate most healthy people, “especially when they are mixed with water or milk.” She says the protein’s effect on our body and hydration “is more relevant when someone is consuming unusually large amounts of protein, already losing fluid through sweat or replacing water with concentrated shakes.”
Related: The Worst Time To Eat Lunch if You Don’t Want an Afternoon Energy Crash, According to Dietitians
What To Eat and Drink Instead of Protein Shakes This Summer
While you don’t have to swear off shakes, it’s helpful to know that there are other ways to get protein and better ways to stay hydrated.
Zumpano suggests trying to get your protein through whole food sources, such as:
- Lean meats
- Eggs
- Greek yogurt
- Cottage cheese
- Legumes
- Nuts
- Seeds
Routhenstein says that hydrating drinks include:
- Plain water
- Sparkling water
- Water infused with fruit, cucumber, or herbs
- Herbal iced tea without added sugar
- Unsweetened coconut water
Related: The ‘Healthy’ Food That Could Be Damaging Your Kidneys Over 60, According to Nephrologists
How To Stay Hydrated When You Love Protein Shakes
If you’re not inclined to skip your protein shakes, there are ways to stay hydrated. Katz recommends:
- Blend protein shakes with adequate fluid. If you’re DIY, Katz suggests using at least 8–12 ounces of water, milk or a fortified milk alternative instead of making a highly concentrated shake. “The liquid in the shake counts toward daily fluid intake,” she says.
- Drink water throughout the day, not only with the shake. There’s no “precise” amount of water to drink, whether you’re drinking protein shakes or not, but you usually need more in the summer. “Fluid needs rise in hot weather and with physical activity, so carry a water bottle and drink regularly rather than trying to replace everything at once after becoming thirsty,” Katz explains.
- Replace electrolytes when appropriate. “Water is generally sufficient for routine activity, but an electrolyte-containing drink or salty food may be useful after prolonged rigorous exercise or several hours of heavy sweating,” Katz says.
- Check the ingredient list. If you have specific dietary concerns or digestive issues, you’ll want to take extra care when selecting a protein shake. “Someone who experiences bloating or diarrhea after a shake may need a lactose-free protein, a different sweetener or fewer sugar alcohols,” she says. “Checking for patterns with ingredients and symptoms can be helpful for those individuals.”
Related: The ‘Healthy’ Lunch Swap Registered Dietitians Are Begging You To Rethink
Know the Signs of Dehydration
Zumpano says it’s important to understand the signs of mild to moderate or severe dehydration because your action plan will differ depending on which form you’re experiencing. Signs of mild to moderate dehydration include:
- Extreme thirst
- Dry mouth, lips and tongue
- Dark yellow or amber-colored urine
- Urinating less frequently than usual
- Dizziness or lightheadedness
- Fatigue or sleepiness
- Headaches or muscle cramps
“For mild dehydration, sip on 16-24 ounces of water or electrolyte-rich fluids per hour,” Zumpano urges. “Avoid alcohol, caffeine and large amounts of sugar-sweetened beverages, which can increase fluid losses.”
She says that severe dehydration is a medical emergency and includes symptoms like:
- Confusion, lethargy or altered mental state
- Fainting or loss of consciousness
- Rapid heartbeat and fast breathing
- Sunken eyes
- Skin that lacks elasticity (does not bounce back when pinched)
- No urination for 8 or more hours
“If you are exhibiting symptoms of severe dehydration, like high fever, unresponsiveness, rapid pulse or seizures, call 911 or go to the emergency room immediately,” Zumpano emphasizes.
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Sources:
- Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic
- Johannah Katz, RD, a registered dietitian
- Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.com
- Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health. Advances in Nutrition.
- Water and healthier drinks. CDC.
- Heat-related illnesses. CDC and National Institute for Occupational Safety and Health.