Is Mountain Dew Good for Hydration?
Mountain Dew is one of the most popular sodas in the United States. Its distinctive citrus-flavored, caffeinated formula quenches thirst and provides an energy boost. But with its high sugar content, artificial ingredients and lack of nutrients, can Mountain Dew effectively hydrate your body?
Mountain Dew Nutrition Facts
Here are the basic nutrition facts for a 12 ounce can of regular Mountain Dew:
- Calories: 170
- Total fat: 0g
- Sodium: 55mg
- Potassium: 0mg
- Total carbs: 46g
- Sugars: 46g
- Protein: 0g
As a carbonated soft drink, Mountain Dew gets its sweetness entirely from added sugar. A 12 ounce can contains 46 grams or around 11 teaspoons of sugar, most of which comes from high fructose corn syrup.
Mountain Dew has no fat, protein or nutritional value. Its ingredients include carbonated water, high fructose corn syrup, concentrated orange juice, citric acid, natural flavors, sodium benzoate, caffeine, sodium citrate, erythorbic acid, and Yellow 5.
Caffeine Content in Mountain Dew
In addition to its high sugar content, Mountain Dew contains caffeine. The caffeine level per 12 fluid ounces is:
- Regular Mountain Dew: 54mg
- Diet Mountain Dew: 54mg
- Mountain Dew Code Red: 54mg
- Mountain Dew Kickstart: 92mg
This caffeine content is similar to other sodas like Coca-Cola (34mg per 12oz) or Pepsi (38mg per 12oz). The caffeine stimulates the central nervous system and can provide an energy boost.
Electrolytes in Mountain Dew
Electrolytes like sodium, potassium, calcium and magnesium are important for hydration. They help regulate fluid balance and muscle function. Despite having sodium (55mg per 12oz), Mountain Dew contains no notable electrolyte content.
For comparison, a typical sports drink like Gatorade provides about 200mg sodium and 30mg potassium per 8 fluid ounces to help replace electrolytes lost in sweat.
Does Mountain Dew Hydrate as Well as Water?
Water is essential for cellular metabolism, temperature regulation, transporting nutrients, eliminating waste, and all bodily functions. Plain water is the ideal hydration source because it contains no sugar, calories, or additives.
Water Content
Mountain Dew is composed primarily of carbonated water, so it does provide hydration like any liquid. But with its added sugar and caffeine, it cannot hydrate the body as efficiently as plain water.
Sugar Content
The high sugar concentration in Mountain Dew compromises its hydration potential. The excess sugar must be filtered out by the kidneys, which uses water from the body to do so.
Caffeine Content
Caffeine acts as a mild diuretic, meaning it causes increased urination. This leads to the loss of excess water from the body. So caffeine counteracts hydration to some degree.
Lack of Electrolytes
Unlike sports drinks, Mountain Dew lacks balanced electrolytes to help the body absorb and retain water effectively. Plain water provides hydration on a cellular level better.
Risks and Side Effects of Drinking Too Much Mountain Dew
Consuming large amounts of Mountain Dew can negatively impact your health in several ways:
Weight Gain
At nearly 400 calories per 20 ounce bottle, drinking multiple Mountain Dews per day can easily cause unhealthy weight gain. Excess calories from sugar are stored as body fat.
Blood Sugar Issues
The 46 grams of added sugar in a single can of Mountain Dew equals almost 5 times the recommended limit for added sugars per day. This can tax the body's insulin production and lead to blood sugar spikes and crashes.
Dental Decay
Mountain Dew's sugar content feeds oral bacteria that erode tooth enamel and cause cavities and other dental issues. The acidity also promotes erosion.
Caffeine Dependence
Over time, habitual Mountain Dew drinkers can build up a tolerance to caffeine. This makes them dependent on soda for an energy boost. Quitting soda can lead to withdrawal symptoms like headaches.
Poor Nutrition
The lack of nutrients in Mountain Dew provides empty calories and "empty hydration." Drinking it routinely can displace healthier beverages like milk or juice in the diet.
Tips for Hydrating Healthily with Mountain Dew
To use Mountain Dew as part of a hydration strategy while limiting health impacts, follow these tips:
Drink in Moderation
Enjoy Mountain Dew occasionally as a treat instead of habitually. Limit consumption to 8-12 ounces per day at most. Avoid "super-sizing" or free refills.
Dilute with Water
Cut the sweetness and acidity by pouring Mountain Dew over ice and adding a splash of water. Start with a 1:1 soda to water ratio until your tastes adjust.
Choose "Healthier" Versions
Try lower-sugar varieties like Mountain Dew Zero Sugar or Kickstart Energy. You'll slash sugar intake while still getting hydration benefits.
Drink Slowly
Sip Mountain Dew slowly over time instead of gulping it down. This prevents an unhealthy flood of sugar calories and enhances hydration.
Have with Food
Pairing Mountain Dew with a meal or snack helps mitigate blood sugar spikes and caffeine jolts that drinking it alone can cause.
Rinse Mouth Afterward
Swish water around your mouth after consuming Mountain Dew to wash away sugar and acid that harm tooth enamel.
Healthier Hydration Choices
For effective everyday hydration, experts recommend unsweetened, non-carbonated beverages like:
Plain Water
Water provides pure hydration without extra calories, carbs or ingredients. Aim for the recommended 64+ ounces per day.
Milk
Milk provides key electrolytes like calcium, potassium and magnesium to aid hydration. The protein helps sustain energy.
100% Juice
Fruit and vegetable juices offer hydration along with antioxidants, fiber and nutrients. Look for "100% juice" on labels.
Sparkling Water
For a fizzy fix, sparkling waters like LaCroix or Perrier offer hydration without sweeteners or calories.
Tea
Unsweetened iced and hot tea contain antioxidant compounds that benefit health. Avoid adding excess sugar.
Coffee
Caffeinated beverages like coffee provide short-term hydration. But drink more plain water to balance out diuretic effects.
The Bottom Line
When consumed in moderation alongside plentiful plain water, Mountain Dew can provide hydration benefits. But due to its high sugar content without nutrition, it cannot effectively hydrate the body long-term. Water and other unsweetened options make healthier daily hydration choices.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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