Find out what you should drink during a heatwave

When temperatures rise, staying hydrated becomes essential—especially for those who exercise regularly. However, not all drinks are equally effective at keeping the body cool and well-hydrated. Here’s what you should drink during a heatwave.

1. Water – The Ultimate Hydrator

Water is your best ally when it comes to hydration. It’s calorie-free, easily accessible, and quickly absorbed by the body. For a refreshing twist, add slices of cucumber, mint, or citrus fruits to your water. Aim to drink 8 to 10 glasses per day—or more if you're sweating heavily during exercise.

2. Electrolyte-Rich Drinks

During intense workouts or long periods of sweating, the body loses essential electrolytes such as sodium, potassium, and magnesium. Opt for a low-sugar sports drink or coconut water to replenish these vital minerals. Avoid drinks that are high in sugar, as they can actually lead to dehydration.

3. Herbal Teas – Caffeine-Free and Refreshing

Iced herbal teas, such as chamomile, peppermint, or hibiscus, can provide a hydration boost while helping to cool the body. These teas are caffeine-free, which is ideal, as caffeine can increase fluid loss.

4. Smoothies and Fresh Juice

Smoothies made with water-rich fruits like watermelon, berries, and citrus can offer both hydration and essential vitamins. Add a handful of leafy greens and a scoop of protein powder to aid in muscle recovery after workouts.

5. Avoid Alcohol and Caffeine

While it might be tempting to cool off with a cold beer or iced coffee, alcohol and caffeine can actually cause further dehydration. If you do choose to consume them, always alternate with glasses of water to balance the effects.

Staying properly hydrated during a heatwave is crucial for overall health, especially if you regularly engage in physical activity. Always keep a water bottle nearby, listen to your body, and prioritize drinks that support proper hydration and recovery.

Thordis Berger

Chief Medical Officer Holmes Place