When it comes to achieving glowing, acne-free skin, many of us focus on expensive skincare products or following trending beauty hacks. But what if your favorite drinks are sabotaging your skin? The saying “you are what you eat” also applies to what you drink. Some beverages are packed with sugars, dairy, or other ingredients that can trigger breakouts or worsen acne-prone skin.
If you’re a skincare enthusiast or health-conscious individual looking to build a better relationship with your skin, this guide covers the top 10 drinks that may contribute to acne and why they can be problematic.
Before we discuss specific drinks, it’s helpful to understand how drinks may contribute to acne:
Elevated sugar levels can spike blood sugar, leading to increased insulin production. This can cause inflammation, trigger hormonal imbalance, and lead to greater oil production—resulting in clogged pores and breakouts.
Some beverages contain dairy, which has been linked to higher levels of insulin-like growth factors (IGF-1) that may exacerbate acne, especially in sensitive individuals.
Beverages that dehydrate your system, like alcohol, can impact skin health by interfering with your body’s ability to detox, causing a dull complexion and breakouts.
Now that we know how drinks can impact your skin, here are the 10 main culprits you might need to reconsider in your daily diet.
Soda tops the list of drinks linked to acne for good reason. It’s loaded with refined sugars, artificial ingredients, and zero nutritional value. The insulin spike caused by sugary sodas can lead to inflammation and increased oil production, which are the perfect recipe for blocked pores and acne.
Better Alternative: Swap soda for sparkling water with fruit slices. You’ll get a refreshing fizz minus the harmful sugars.
Although delicious, milkshakes are a double-whammy—a combination of dairy and sugary syrups or ice cream. The high levels of IGF-1 in milk, paired with sugar overload, can trigger hormonal responses associated with acne.
Better Alternative: Try a plant-based protein smoothie with unsweetened almond milk for a creamy, skin-friendly treat.
Energy drinks are marketed as quick pick-me-ups, but they’re often packed with artificial sweeteners, high sugar levels, and loads of caffeine. This combo can stress your body, dehydrate your skin, and spike insulin—all of which may promote breakouts.
Better Alternative: Opt for green tea, which provides a caffeine boost alongside antioxidants that are great for your skin.
Coffee itself isn’t necessarily bad for your skin, but the problem lies in sugary, creamy coffee drinks loaded with flavored syrups, whipped cream, and milk. The dairy and sugar content can aggravate acne-prone skin.
Better Alternative: Stick to black coffee or add unsweetened oat milk and cinnamon for a hint of flavor without the sugar crash.
Sports drinks often have hidden sugars and artificial colors that can disrupt your hormones and lead to inflammation. Even “healthier” sports drink options claim to replenish electrolytes but are not necessarily conducive to clear skin.
Better Alternative: Stay hydrated with good old water or coconut water, which provides natural electrolytes without the added sugars.
Strawberry, chocolate, or vanilla-flavored milks might taste like nostalgia, but they’re far from kind to your skin. These drinks combine the acne-triggering properties of dairy and added sugars, so they’re best avoided if breakouts are a concern.
Better Alternative: Try unsweetened almond milk or coconut milk with natural flavors like vanilla extract or cacao powder.
Premade smoothies from chain stores or grocery aisles often boast misleading health claims. They’re loaded with sugars, sweetened yogurts, and syrups that can wreak havoc on your skin.
Better Alternative: Blend your own smoothie at home with fresh fruits, greens, and unsweetened plant-based milk to ensure it stays acne-friendly.
Craft cocktails loaded with sugary mixers, syrups, and liqueurs might be treating your taste buds but harming your skin. Alcohol itself dehydrates you, which can make your skin dull and prone to breakouts, while the sugars only add to the damage.
Better Alternative: Stick to a simple dry red wine or a vodka soda with a splash of lime to keep sugar content low.
Even though they advertise as healthy, most fruit juices are processed and stripped of fiber. What’s left is fruit-flavored sugar water with concentrated sweetness, which can drive up insulin levels and result in clogged pores.
Better Alternative: Go for freshly squeezed juice or eat whole fruits to enjoy all the fiber and skin-enhancing vitamins.
Bottled iced teas are frequently loaded with added sugars and artificial flavors. Even though tea itself can be beneficial, the sugary additives turn them into a menace for acne-prone skin.
Better Alternative: Brew your own iced tea and add a touch of honey or fresh lemon for natural sweetness.
Your skincare routine isn’t just about what you apply to your skin—it also involves what you put into your body. By steering clear of these acne-triggering drinks and opting for healthier alternatives, you can support clearer, healthier skin from the inside out.
To further enhance your skin health, try incorporating these habits into your lifestyle:
The path to great skin is as much about lifestyle choices as it is skincare products. While these popular drinks might be your current go-tos, consider swapping them with healthier, acne-friendly options. Your skin will thank you for it.
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