The clocks roll back, the temperatures drop and, just like that, nature reminds us—it’s time to look after our health! As we prepare to face all those well-known winter bugs (the ones behind colds, sore throats, the flu, stomach viruses—yes, all the fun stuff), many Americans decide it’s time for a lifestyle tune-up to boost their immune system. And these tweaks often start with what’s on our plate (and in our glass).
Diet: Friend or Foe of Immunity?
Some foods and drinks are celebrated for their role in strengthening our immune system. But not all that glitters is gold—some menu items, if you’re serious about firing up your body’s natural defenses, really ought to be kept in check. Dietitians and nutritionists are raising a caution flag over one specific drink that is extremely popular in the U.S.—and, no, you won’t find it in a health food aisle.
This Drink’s Sneaky Impact on Your Immunity
Let’s not sugarcoat it: alcohol consumption leads to dehydration, which spells trouble for your immune system.
As dietitian-nutritionist Roxana Ehsani explained to Eat This: “Alcohol can significantly dehydrate you due to its diuretic properties, and this does not allow you to maintain a healthy, strong immune system.”
Why does this happen? It’s pretty straightforward. Whether you end up tipsy or just have a single drink, alcohol throws off your hormonal balance. The molecules in alcohol interfere with the production of vasopressin—the hormone that keeps your kidneys in check. When you drink too much, your kidneys get a little overzealous: they produce too much urine, purging your body of more water than it should.
Over time, this dehydration takes its toll. It inhibits immune system activity, and can even delay antibody production. Sonia Sharma, an immunologist at the La Jolla Institute for Immunology in California, explained to National Geographic:
“When we drink alcohol, it hits our gut first, which absorbs it. At the same time, it destroys our gut microbiome—the healthy bacteria that keep our digestive system in good shape and allow immune cells to work properly. The immune system is weakened and becomes more vulnerable to disease,” says Roxana Ehsani, dietitian-nutritionist.
Sugary Drinks: The Immune System’s Double Whammy
It gets trickier: most alcoholic beverages—especially cocktails—come loaded with excess sugar. That’s right, those fancy drinks are often made with syrups and juices that send your blood sugar soaring. And when your blood sugar is too high, it disrupts the production of immune cells and keeps them from doing their job. The result? A less effective, more sluggish immune system.
How Much Is Too Much?
So, what’s the safe limit?
Health authorities recommend not exceeding 2 drinks per day for adults, and not drinking every day.
Going over that threshold reduces your immune system’s effectiveness and increases serious health risks—such as cancer, cardiovascular disease, and more.
Drinking too much alcohol only amplifies all these negative effects. The key is moderation. If you want to give your immune system the best shot at making it through winter’s viral gauntlet, it might be time to trade that cocktail for a glass of water. Or, at the very least, think twice before going back for another round!
