Not all drinks provide adequate hydration.

Drinks that do not effectively hydrate you, or may even cause dehydration, are primarily those with high alcohol, sugar, or caffeine content, as these act as diuretics. Key examples include alcoholic beverages (beer, wine, liquor), sugary sodas, energy drinks, and excessive amounts of coffee. These beverages increase urine output and remove water from body tissues, making them poor choices for rehydration. 

Drinks That Do Not Hydrate Well (or Dehydrate)

• Alcoholic Beverages: Beer, wine, and spirits act as diuretics, meaning they cause the body to lose more fluid through urine than they provide.
• Highly Caffeinated Drinks: Coffee, tea, and soda with high caffeine levels can increase urine production.
• Sugary Drinks/Sodas: High sugar content can hinder hydration and put stress on the body, with some studies suggesting they can worsen dehydration.
• Energy Drinks: These are often high in both caffeine and sugar. 

Key Considerations

• Moderation: Coffee and tea are mild diuretics, and moderate consumption (e.g., under 400mg of caffeine, or 4 cups of coffee daily) is unlikely to cause dehydration.
• Sugar Concentration: Drinks with high sugar content, such as fruit juices with high added sugar, can be less efficient at hydrating.
• Best Alternatives: While water is best, milk, tea, and drinks with electrolytes can help, especially when replacing fluids lost during, for example, intense exercise. 

Inadequate Hydration

Not drinking enough water causes dehydration, leading to symptoms like headaches, dizziness, fatigue, and dry skin. Other consequences include constipation, brain fog, dark urine, and increased irritability. Chronic dehydration can lead to serious risks such as kidney stones, heat injuries, or, in extreme cases, cardiovascular stress. 

Key effects of inadequate hydration include:

• Physical Fatigue & Cramps: Reduced blood volume and low fluids cause muscle fatigue, cramps, and dizziness.
• Cognitive Issues: Lack of water leads to brain fog, confusion, and poor concentration.
• Skin & Mouth Changes: Dry, flaky skin and a sticky, dry mouth.
• Kidney & Digestive Strain: Dark, infrequent urine and constipation.
• Severe Complications: In extreme cases, dehydration can cause heatstroke, kidney failure, or seizures. 

These TikTok-Famous Drinks Are the Worst at Hydration

According to a February 2026 report on the health risks of trendy drinks, Dirty Sodas are the TikTok beverages that cause dehydration the most. With new recipes trending on social media, a new study by Instant Hydration looked at the most popular drinks and the health risks they may contain. While many of these drinks lack a standard recipe, the report accounted for various ingredients by comparing average estimates and component ratios.

• Dirty Sodas are the worst TikTok drinks to keep a person hydrated, containing too little potassium, which helps with fluid balance, and too much sugar.
• The most popular drink among these beverages is Matcha Latte, with over 3.7 million people looking up its recipe online each month.
• Whipped Iced Coffee, popular on social media, has the highest caffeine dose in the study, which affects both hydration and blood pressure.

To assess the effects of each drink on hydration, the study compared recipes (which were standardized per 100 ml, using typical nutrition panels) based on their concentration of key minerals, electrolytes, and stimulants. Sodium and potassium levels reflect the intake of electrolytes that help with fluid retention, and caffeine and alcohol were taken into account as ingredients that increase fluid loss. Finally, the study looked at sugar and fat levels of each drink and calculated a Net Hydration Score, which reflects the impact on normal hydration, as well as the risk level of each drink.

Here’s a quick look at the TikTok drinks that affect hydration the worst:

Note: Values are standardized to per 100 ml using reference recipes and/or typical nutrition panels. Trend drinks lack a single fixed formulation, so results represent comparative estimates and may vary with ingredient ratios (milk type, syrup amount, dilution, caffeine source). Scores are indices of relative hydration potential, not clinical hydration outcomes.

You can find the full report findings by clicking here.

1. Dirty Soda ❌

• Sugar: 11 grams per 100 ml
• Sodium: 23 mg / 100 ml
• Potassium: 30 mg / 100 ml
• Caffeine: 12 mg / 100 ml
• Net Hydration Score: 54.8/100
• Risk level: High risk

Dirty Sodas are the trendy TikTok drink that affects hydration the most. The beverage can be made with Diet Coke, Sprite, Dr. Pepper, and many other sodas, but they all contain a low amount of sodium (23 mg per 100 ml) and potassium (30 mg) that are crucial for hydration processes. At the same time, they’re rich in sugar, which pulls water into cells, increasing the dehydration. Even one Dirty Soda drink can pose a high risk of losing fluids.

2. Espresso Lemonade ❌

Espresso Lemonade puts a very high dose of caffeine into the body, over 2 times more than Dirty Sodas. As a common diuretic, caffeine causes severe fluid loss. The drink also contains a critically low sodium amount, just 8 mg per 100 ml of the drink, leaving the person without electrolytes. While its dehydration effect is different from Dirty Soda, Espresso Lemonade also creates a high risk of fluid loss.

3. Whipped Iced Coffee ❌

In third place of popular TikTok drinks that cause dehydration is Whipped Iced Coffee, which pairs high caffeine content with too much sugar. The sodium and potassium levels of the beverage are a bit higher than for Espresso Lemonade, while still low, but the drink has the highest caffeine count in the study, with 35 mg per serving.

4. Pistachio Latte ❌

Pistachio Latte earns fourth place, with the highest sugar content in the study, at 12 grams per drink. The raw pistachios are also low in sodium, which doesn’t help fluid retention. And when caffeine is added to the mix, it forces the body to get rid of the liquids, while there are not enough electrolytes to keep the water balance healthy.

5. Matcha Latte ❌

Matcha Latte rounds up the top 5 of the worst TikTok drinks to keep hydrated, with the biggest popularity on the list. Over 3.7 million people look up Matcha Latte recipes each month, following the trends and drinking it to get antioxidants. At the same time, Matcha Lattes have lower potassium levels than Pistachio latte, but the same high sugar content.

The spokesperson from Instant Hydration commented on the study:

“Traditional beverage companies spent decades engineering sports drinks with precise electrolyte ratios, but TikTok creators bypassed that science for visual appeal. Dirty sodas surged 609% in searches because they photograph well and offer endless customization. When Pepsi launches Dirty Mountain Dew in 2026, it’s clear brands are betting on what trends online, not what actually works, and that these are treats, not hydration tools.”

This article was created at the WHN News Desk in collaboration with Ava Smith on behalf of Instant Hydration, with 7x the electrolytes of leading sports drinks, their premium formula — powered by naturally superior sel gris — gives your body & mind everything it needs to perform at your peak, instantly.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.