Summer 2025: Doctor-Recommended Drinks Depending on Your Climate
As the summer of 2025 approaches with record-breaking temperatures already being reported in some parts of the world, hydration is once again in the spotlight. While many of us are aware that we should “drink more water,” medical professionals are emphasizing a more nuanced approach: the right drink depends not only on your activity level and health but also on the climate you live in.
Let’s break down the advice from health experts worldwide and explore what types of drinks are most beneficial in different environments—from hot deserts to humid tropics and everything in between.
Hot and Dry Climates: The Desert Challenge
In areas such as the American Southwest, the Middle East, or inland parts of Australia, the air is dry and moisture quickly evaporates from your skin, even when you don’t notice sweating. Dehydration can happen fast, often without the usual signs.
Dr. Sarah Adler, performance dietitian at UCLA Health, warns:
“In dry heat, you may not feel like you’re sweating, but you’re losing moisture rapidly. It’s important to hydrate regularly, even when you’re not thirsty.”
Recommended drinks:
- Water (plain or mineral): Your first and most reliable option.
- Coconut water: Naturally high in potassium and low in sugar.
- Electrolyte solutions (low-sugar): Particularly important for hikers and outdoor workers.
- Infused water: Add cucumber, lemon, or mint for taste without sugar.
- Milk: Surprisingly, milk rehydrates more effectively than water due to its electrolyte and protein content, according to a 2016 study published in The American Journal of Clinical Nutrition.
Avoid: Soda, sugary iced teas, and high-caffeine drinks, which can act as diuretics.
Hot and Humid Climates: The Sweaty Struggle
In regions like Southeast Asia, the Gulf Coast of the U.S., or parts of West Africa, the high humidity makes it harder for sweat to evaporate, impairing your body’s ability to cool down.
Dr. Ashley Karpinos, Vanderbilt University Medical Center, explains:
“Humidity tricks the body. Even if you’re drenched in sweat, you’re not cooling down effectively. You need to replace both water and electrolytes.”
Recommended drinks:
- Low-sugar sports drinks: Look for those containing sodium, potassium, and magnesium.
- Oral Rehydration Solutions (ORS): Especially useful after diarrhea or intense heat exposure.
- Green tea (iced and unsweetened): Contains antioxidants and less caffeine than coffee.
- Fruit smoothies with added protein: Especially helpful after exercise.
- Diluted fruit juice (half water, half juice): Helps with hydration while reducing sugar.
Pro Tip: Keep an insulated bottle with ice water and sip every 15–20 minutes.
Cool and Temperate Climates: The Underestimated Risk
Don’t be fooled—just because it’s not sweltering outside doesn’t mean you can skip your fluids. In fact, Dr. Mitchell Rosner, nephrologist at the University of Virginia, says:
“People often forget to drink enough in temperate zones because they don’t feel thirsty. But you still lose water through breathing, urination, and mild perspiration.”
Recommended drinks:
- Water with citrus slices (like orange or lime)
- Warm herbal teas: Chamomile or rooibos help with hydration and relaxation.
- Vegetable-based juices: Tomato or cucumber-based drinks are low in sugar and hydrating.
- Broths and soups: A good option for older adults who may not enjoy cold drinks.
Bonus Tip: Keep a water bottle on your desk or in the car to remind yourself to drink.
Cold Climates: When Hydration Is Easily Forgotten
In alpine or northern climates like Canada, Scandinavia, or mountainous parts of Asia and South America, people often forget to hydrate properly. In fact, the body loses more moisture through respiration in cold air.
Dr. Tamara Hew-Butler, an associate professor of Exercise and Sports Science at Wayne State University, says:
“You can absolutely become dehydrated in the cold. The key is listening to your body’s thirst cues, which are sometimes less obvious.”
Recommended drinks:
- Warm water with honey and lemon
- Warm milk with turmeric or cinnamon
- Non-caffeinated herbal infusions
- Hot vegetable broths
- Warm electrolyte teas or tablets dissolved in water
Avoid: Excess alcohol or highly caffeinated drinks, which may increase fluid loss.
Universal Recommendations from Doctors
Regardless of climate, several universal truths apply:
- Drink when you’re thirsty, but also build hydration into your daily habits.
- Don’t wait until you feel symptoms of dehydration like dizziness or dry mouth.
- Use your urine as a guide: Pale yellow is optimal; dark yellow suggests dehydration.
The CDC also recommends paying close attention to hydration in vulnerable populations such as the elderly, children, and those with chronic illnesses.
Safe Choices: Read the Label
Dr. Saurabh Arora, Managing Director of Auriga Research, offers important advice:
“Always check the expiry date, ingredient list, and FSSAI license on any packaged beverage you consume. Avoid anything that looks swollen or has a broken seal.”
This is especially relevant for bottled juices, energy drinks, or functional waters. Not all options marketed as healthy are good for hydration—some are packed with caffeine or sugar.
It’s also essential to trust the drink manufacturer. Reputable companies invest in quality control and transparency about ingredients. Look for certifications and customer reviews if you’re trying something new.
Bonus: Regional Favorites with a Health Twist
Here are a few hydrating beverages that are popular in different parts of the world and recommended by health experts when prepared wisely:
- Ayran (Turkey/Middle East): A yogurt-based salty drink; ideal for replenishing sodium.
- Agua Fresca (Mexico): Fresh fruit blended with water and minimal sugar.
- Barley Water (India/UK): Helps with digestion and cooling the body.
- Iced Hibiscus Tea (West Africa/Caribbean): Rich in vitamin C and antioxidants.
- Birch Water (Scandinavia): Contains natural electrolytes and trace minerals.
- Cucumber-Mint Juice (Middle East/South Asia): Cooling and hydrating, especially in hot climates.
Final Thoughts: Know Your Climate, Know Your Body
Hydration isn’t one-size-fits-all. Climate, activity level, age, diet, and even health status all influence your fluid needs. Thanks to research from doctors and health organizations, we now understand that proper hydration can be tasty, diverse, and customized.
So whether you’re trekking through the Mojave Desert or enjoying a breezy summer in Copenhagen, your summer hydration strategy should be as thoughtful as your sunscreen routine.
When in doubt, water is always your best friend—but sometimes a well-crafted smoothie, a traditional herbal brew, or a balanced electrolyte drink can offer that extra layer of support.
Stay cool, stay hydrated, and have a vibrant summer 2025!