You're doing everything right with your skincare routine — cleansing, moisturizing, maybe even using a targeted treatment. Yet those stubborn breakouts won't quit. Before you blame your cleanser or your genes, dietitians suggest looking at what's in your glass. What you drink can have a surprising influence on your skin, and some everyday beverages might be fueling acne breakouts more than you realize.
Here's what dermatologists and dietitians want you to know about four common drinks that could be contributing to acne — and what to sip instead for clearer skin.
Can what you drink really cause breakouts?
Yes. While hormones and genetics play major roles in acne, dietitians explain that certain beverages can trigger processes in the body that lead to clogged pores and inflammation. The main culprits? Drinks that spike blood sugar, increase inflammation, or mess with your hormone levels. Let's break down the four most common ones.
1. Sugary sodas and sweetened beverages
That can of soda might be a bigger problem for your skin than you think. When you drink regular soda or other sugar-sweetened drinks, your blood sugar rises quickly. This triggers the body to release insulin and a hormone called insulin-like growth factor 1 (IGF-1). High levels of IGF-1 can cause your skin to produce more sebum (oil) and increase skin cell growth, both of which can lead to clogged pores and acne.
It's not just soda — fruit punches, sweetened teas, and energy drinks with added sugar have the same effect. Dietitians note that the link between high-glycemic foods and drinks and acne is well-documented, especially for teenagers and young adults.
2. Cow's milk and dairy-based drinks
Milk might seem like a healthy choice, but for those prone to acne, it could be adding fuel to the fire. Several studies suggest a connection between cow's milk consumption and acne breakouts, particularly skim milk. The theory is that hormones naturally present in milk, along with the way milk affects your own hormone levels (including IGF-1), can increase oil production and inflammation.
This doesn't mean everyone who drinks milk will break out — but if you notice a pattern, it's worth experimenting with a dairy-free alternative like unsweetened almond, oat, or soy milk. Cheese and yogurt have weaker ties to acne, but milk-based smoothies and lattes are common triggers.
3. Protein shakes and weight-gainer drinks
If you're hitting the gym and reaching for a whey protein shake, your skin might pay the price. Whey protein (a dairy byproduct) has been linked to acne in multiple case studies and anecdotal reports. Like milk, whey can boost IGF-1 levels and increase androgen activity, which can ramp up oil production and lead to clogged pores.
That doesn't mean you have to skip post-workout nutrition entirely. Plant-based protein powders — from peas, hemp, or brown rice — are less likely to cause breakouts. Just check the ingredient list for added sugar, which can also make acne worse.
4. Alcohol
Alcohol affects skin in a few different ways. First, it's dehydrating — and when your skin is dehydrated, it can produce more oil to compensate, leading to clogged pores. Second, alcohol can increase inflammation throughout the body, which may make existing acne more red, swollen, and noticeable. Third, alcoholic drinks often contain sugar (think cocktails, mixers, and even some wines), which adds to the blood-sugar spike problem.
Alcohol can also disrupt sleep and liver function, both of which can show up on your skin. If you're prone to breakouts, cutting back — especially on sugary mixed drinks and beer — may help.
Simple swaps for clearer skin
You don't have to feel deprived to get clear skin. Here are some dietitian-approved swaps:
- Soda → Sparkling water with a splash of lemon or a few mint leaves
- Milk lattes → Unsweetened oat or almond milk latte
- Whey protein shake → Plant-based protein powder blended with unsweetened almond milk and berries
- Sugary cocktails → Seltzer with lime or a small glass of dry red wine
"If you suspect a drink is breaking you out, try eliminating it for two to four weeks. Take a photo of your skin at the start and end to see if there's a real difference."
Other drinks that can help
While some beverages hurt, others can help. Green tea contains antioxidants called catechins that may reduce inflammation and sebum production. Plain water is always a good choice for keeping skin hydrated. And small amounts of spearmint tea — about two cups a day — have shown some promise in reducing acne for women, likely by lowering androgen levels.
The bottom line
Acne is complex, and cutting out soda or milk isn't a magic cure. But if you've been struggling with breakouts despite a good skincare routine, looking at your diet — especially what you drink — is a smart next step. Pay attention to patterns, try one change at a time, and give your skin a few weeks to adjust. When in doubt, a dermatologist or registered dietitian can help you figure out what's causing your breakouts and how to address them.
