Hot waves hit the U.S., and the CDC says not to drink caffeine. Yet, some don't think that tip fits all. It's a good time to hide under a rock, as it could be the coolest place in town—thinking about how hot it is. You can even sit there with a coffee and chill.
In both warnings, the weather folks told people to drink a lot of water, stay in cool rooms, avoid the sun, and look after family and neighbors. They added, "Be safe if you go out. Wear light and loose clothes. Do hard work in the early morning or evening. Act fast if you feel too hot or ill."
But there is yet another warning to consider in this heat from the Centers for Disease Control and Prevention.
"Don't have drinks with caffeine, alcohol, or a lot of sugar—they make you lose more body water. Also, stay away from very cold drinks, as they can make your stomach hurt," states the CDC in its Extreme Heat tips. They stress the point once more on the Heat and Your Health page but in gentler words: "Think about having fewer drinks full of sugars and sodium, caffeine, and alcohol, if you can."
With many on the east coast facing "major" or "moderate" heat alerts, this advice might seem hard to handle. But do you really need to stop having your favorite coffee when it gets hot?
"The CDC's rules are tight on drying out in hot spots, but they don't work for all," said Jason Eastty, who knows a lot about food and health. "In small bits, caffeine won't make you lose more water if you drink lots of it. Those who often drink coffee and tea get used to the small water loss, and these drinks still add to the total water you take in each day."
Want to lessen the water loss from drinks? Walk after your coffee. A 2015 study in the Journal of Science and Medicine in Sport found, "Caffeine's small diuretic effect fades when you move." They also saw, "No need to worry about losing water with caffeine if you have it before a workout."
Still, you can't forget how good plain drinks are in big heat. "Make your drink choice simple," said Dr. Hussain Ahmad of Click2Pharmacy. "Water is the top pick. If you lose lots of water through sweat, throwing up, or other ways, go for drinks with salts or minerals. No to fizzy drinks, alcohol, and very sweet juices; they don't help and can dry you out more."
He stressed this point is vital for kids, old people, those with long-term health issues, and workers outside in heat. "They dry out fast, and choosing the right drink is key," he added.
If you still want your caffeine, health expert Linda Lin suggests better choices. "Pick matcha over coffee for caffeine," Lin said. "It has less caffeine and releases it slower because of something called L-theanine. It leads to less jittery feeling and more smooth, alert energy. It's also less drying and nicer to your nerves, especially in hot weather."
On the issue of cold drinks, Ahmad shared, "Most people are fine with them. But in intense heat or after much activity, very cold drinks might bother some stomachs a bit. It's more about comfort than safety."
The Facts on Caffeine, Dehydration, and Intense Heat
Jul 19, 2025