7 worst drinks to have on a hot summer day

With the summer heat in full swing, it's important to stay hydrated and make smart choices about what you drink. While many beverages might seem refreshing, some can actually do more harm than good. 

So, fitness experts at Live Football Tickets teamed up with Donna Callander, qualified personal trainer and Director at Offbeat Marketing, to create a list of the worst drinks to avoid during the warmer months. 

Here’s what they said …

1. Energy drinks

Energy drinks are packed with stimulants like caffeine and taurine to give you a quick boost of energy. But they also raise your heart rate and blood pressure.

Because of their sweet taste they’re also easier to overconsume, which makes them even more problematic. That’s because excessive consumption can lead to dehydration thanks to the diuretic effect of caffeine, which causes you to pee more. Overconsumption can also lead to abnormal heart rhythms, and seizures, while high caffeine content can also interfere with sleep and contribute to anxiety. 

2. Sweet cocktails

Margaritas and daiquiris may be tempting on a hot day, but they aren’t nearly refreshing as they may seem. Firstly, alcohol, like caffeine, is a diuretic. That means drinking large amounts can quickly lead to dehydration. 

As a rule of thumb, your body loses up to 4x the amount of liquid for every alcoholic drink you have. That means you should be drinking at least one glass of water for every alcoholic beverage, whether it’s a cocktail, can of beer or glass of wine. 

To make matters worse, cocktails are often loaded with sugar and can contribute to weight gain. In fact, more than 70% of your daily sugar intake can be found in one classic margarita. Creamy drinks, like pina coladas, not only provide too much sugar, they’re also high in saturated fats. 

As Donna Callander explains, “Your body is mainly made up of water, so staying hydrated is essential, especially with the extra sweating that happens in the summer. While everything is fine in moderation or as an occasional treat, it’s important to be mindful of the hidden calories, sugars, and salts in what you consume.”

3. Bubble tea

Bubble tea, with its combination of sweetened tea, milk, and tapioca pearls, is high in calories and sugar.

While bubble tea can be a fun and refreshing treat in moderation, it's important to be mindful of its nutritional content. Excessive consumption can lead to weight gain, dental problems, and other health issues. The tapioca pearls can also cause gastrointestinal issues. 

4. Lemonade

While lemonade is often seen as a healthy summer drink, excessive consumption can cause spikes in blood sugar levels and damage your teeth. That’s because store-bought lemonade is often high in sugar and low in lemon juice. The acidity in lemonade can also irritate the stomach, especially if consumed on an empty stomach. 

If you're looking for a refreshing and healthy drink, opt for homemade lemonade made with fresh lemons, water, and just a bit of natural sweetener.   

5. Frozen coffee and Frappuccino

Frozen coffee drinks are often loaded with whipped cream, syrups, and full-fat milk, making them high in calories and sugar. So while they may provide a temporary energy boost, they can also contribute to weight gain, diabetes, and other health problems. 

If you're craving a cold coffee drink, opt for a black iced coffee or a coffee-based smoothie made with low-fat or non-dairy milk.   

6. Smoothies

While smoothies can be a healthy way to get your fruits and vegetables, overconsumption can lead to spikes in blood sugar levels. 

Whole fruit is rich in fiber, which means it breaks down slowly providing you with balanced levels of energy over a longer period of time. But when you blend fruit the natural sugars are released as free sugars. This means they absorb into your bloodstream more quickly, spiking energy levels and blood sugar. 

Smoothies made with a base of yogurt or protein powder can also be high in calories and saturated fat. 

So while smoothies can be good for you, it’s best to enjoy them in moderation. 

7. Soda and soft drinks

Soda and soft drinks are high in sugar and caffeine, which can lead to dehydration, weight gain, dental problems, and other health issues. If you are looking for a refreshing carbonated treat, opt for unsweetened sparkling water infused with fruit. 

Stay hydrated the right way this summer

To stay hydrated and healthy during the summer, it's best to stick to water, unsweetened tea, or infused water with fresh fruits and vegetables. 

Fitness experts at Live Football Tickets share, “Reducing sugar can be a breeze with a few smart swaps. Instead of sugary snacks, reach for fresh, whole fruits that are naturally sweet and brimming with vitamins. Swap sugary sodas and juices for water infused with slices of citrus or a handful of berries. Pay attention to hidden sugars in packaged food by checking labels and opt for low-sugar alternatives. Preparing your own beverages like iced herbal teas sweetened with a touch of honey, or fruit-infused sparkling water gives you full control over the ingredients and helps you avoid sugar overload while staying refreshed this summer.”

By making smart choices about what you drink, you can enjoy the summer without compromising your health.