Dietitians Assess Summer Refreshers for Hydration

Summer refreshers, often perceived as the quintessential warm-weather beverage, are being scrutinized by dietitians for their true hydrating capabilities. While these icy concoctions, frequently featuring fruit juices, sweeteners, and sometimes carbonation, offer a refreshing sensation, their actual contribution to bodily hydration is complex and depends heavily on their ingredients. Registered dietitian Maya Feller, speaking to "The Washington Post," noted that while water is the primary source of hydration, other beverages can contribute, but not all refreshers are created equal. Many commercially prepared or restaurant-ordered refreshers contain high amounts of added sugar, which can counteract the hydrating effects. The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) for women and 9 teaspoons (36 grams) for men per day. Consuming beverages that exceed these limits can lead to a net dehydrating effect or simply provide empty calories without significant nutritional benefit. Feller emphasizes that the ideal refresher would be primarily water-based, with natural fruit for flavor and minimal or no added sugars. For instance, a refresher made with sparkling water, muddled berries, and a splash of lime offers hydration and flavor without the sugar load of a typical soda or sweetened iced tea. The perception of hydration is often linked to the cooling sensation and the volume of liquid consumed, rather than the beverage's intrinsic hydrating properties. When sugar is present in high concentrations, the body needs to use water to process it, potentially leading to a diuretic effect, similar to that of alcohol, though to a lesser extent. This means that while you are consuming liquid, the net gain in hydration might be less than expected. Dietitians advise consumers to be mindful of ingredient lists, looking for options that prioritize natural flavors and avoid artificial sweeteners or excessive sugar. Homemade refreshers offer the most control over ingredients, allowing individuals to tailor them to their hydration and health goals. For those purchasing refreshers, asking for modifications such as "less sweet" or "on the side" for syrups can help mitigate sugar intake. Ultimately, while refreshers can be a pleasant part of a summer diet, their role in hydration is secondary to plain water and depends critically on their formulation, with sugar content being the most significant factor influencing their effectiveness.