The way your hair looks has a lot to do with genetics and lifestyle — things like using shampoos and conditioners that are free of parabens and drying alcohol and getting enough vitamins and nutrients in your diet can go a long way. And while there’s an emphasis on the foods you eat for hair health, beverages tend to take a backseat in the discussion. But drinking enough water and staying hydrated is obviously crucial — as is knowing which drinks to avoid filling up on in order to maintain a healthy scalp and hair.
Board-Certified Dermatologist Jose Diego Mier, founder of Heliotherapy Research Institute, says there is one group of beverages that contain an abundance of the very same ingredient and that it’s important to avoid them or keep them to a minimum for optimum hair and skin health. And if you have thinning hair, loading up on these drink types can be even worse because it can contribute to more shedding.
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Sugary Beverages
What do coke, wine, and lattes all have in common? Sugar — and the ability to negatively affect your hair’s health.
“Sugary beverages, alcohol, and excessive caffeine can contribute to inflammation, hormonal imbalances, dehydration, and nutrient deficiencies, and worsening hair thinning,” Dr. Mier says.
Why Is Sugar So Bad For Your Hair?
Excessive sugar consumption can lead to chronic inflammation in the body, disrupting normal hair growth cycles and potentially contributing to hair thinning, Dr. Mier explains. “The biggest problem with sugary beverages and sugar is that it creates glucose spikes in the bloodstream,” he says. “These spikes lead to excessive production of insulin, a hormone that regulates the level of glucose.”
So, basically: when you consume foods high in sugar, like soda, it can increase insulin levels in the body. Elevated insulin levels, particularly in the context of a high-sugar diet, can contribute to insulin resistance, which occurs when the body's cells become less responsive to the effects of insulin, leading to higher insulin levels in the bloodstream, Dr. Mier says. And research suggests that insulin resistance can influence androgen levels in multiple ways. “In particular, elevated androgens can cause hair thinning and pattern hair loss, directly affecting follicles,” he says.
Avoid Alcohol & Caffeine
Avoiding sugar drinks is one way to keep you hair in better shape — but keeping alcohol and caffeine to a minimum is also an important tip. “Excessive alcohol and caffeine consumption have similar effects: they interfere with the absorption and use of vital vitamins and minerals necessary for healthy hair growth, resulting in nutrient deficiencies,” Dr. Mier says. “Alcohol, as well as caffeine, are common causes of dehydration that weaken the hair follicles. Excessive alcohol consumption can overload the liver, which is crucial in detoxifying and processing nutrients. When the liver is overwhelmed with processing alcohol, it may be less effective in metabolizing and distributing nutrients essential for hair health, which can indirectly contribute to hair thinning or hair loss.”
What Should You Drink Instead?
Now that you know what to keep out of your diet, what should you focus on drinking more of for better hair health?
“Focus on staying hydrated with water, favorably not carbonated and clean, opt for herbal teas rich in antioxidants, and consider nutrient-rich smoothies, especially vegetable-based smoothies with some protein added (greek yogurt or protein powder), rather than fruit smoothies, which are high in sugar and also create big glucose spike in the bloodstream, Dr. Mier suggests.
