While a tantalising takeaway order can charm your taste buds and satisfy your stomach, the greasy meal or snack can increase the risk of dehydration.
A July 2026 report on fluid loss from takeaways found that doughnuts are the most dehydrating food you can order.
Also see: Gut health myths that experts want debunked
A new study by Instant Hydration determined which takeaway leaves you thirstiest by analysing sodium, caffeine, sugar, and water content across 34 popular orders.
Which takeaway orders top the list?
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Doughnuts rank as the most dehydrating takeaway item, driven by 20.5 grams of sugar and very low water levels at 24%, with chocolate brownies following close behind.
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Mozzarella sticks, garlic naan, and chicken quesadillas round out the top five, all packing high levels of sodium that force the body to pull water from its own reserves.
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Coffee and tea-based drinks sit in the moderate risk tier, with the caffeine acting as a mild diuretic and sugar adding a little to the fluid deficit.
The study evaluated each item using a four-factor scoring system based on its content. Sodium raises the body’s need for water, as kidneys require fluid to flush out excess salt.
Caffeine can increase urine output at higher concentrations. Sugar creates an osmotic effect, drawing water into the gut during digestion. Low water content provides little compensatory hydration.
Items scored up to three points per factor, with a maximum of 12. Higher scores mean greater dehydration risk.
A breakdown of the Top 5 takeaway orders
1. Doughnuts
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Dehydration risk score: 8/12
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Risk tier: Very high
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Main risk driver: Sugar and dry texture
There is a lot of sodium in doughnuts, too, with 487 milligrams, adding another layer of dehydration because of saltiness. Doughnuts are light, sweet, and easy to eat quickly, which is exactly the problem.
2. Chocolate brownies
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Dehydration risk score: 7/12
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Risk tier: Very high
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Main risk driver: Sugar and dry texture
Chocolate brownies rank second. They contain almost 40 grams of sugar, roughly double the sugar of a doughnut, and the water content is just 15%, one of the lowest among all foods studied.
There is less sodium in brownies (289 milligrams), but the combination of extreme sugar concentration and almost no moisture means brownies create a significant fluid deficit.
Also see: Gluten & Sugar Free Brownies
3. Mozzarella sticks
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Dehydration risk score: 7/12
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Risk tier: Very high
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Main risk driver: Sodium
Mozzarella sticks take third place. They contain 861 milligrams of sodium in every serving, one of the highest levels in the study, and the water makes up only 38%.
The sugar content is very low, so the dehydration risk comes almost entirely from salt. Mozzarella sticks are salty, greasy, and stretchy, and each bite delivers a concentrated dose of sodium that forces your kidneys to pull water from your bloodstream.
4. Garlic naan
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Dehydration risk score: 5/12
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Risk tier: High
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Main risk driver: Sodium
Garlic naan ranks fourth, with 810 milligrams of sodium, while water is almost absent, at just 36%. Plus, naan is often eaten alongside rich, salty curries, so the overall salt load from a full takeaway meal can be extreme. The bread itself is already a sodium bomb.
5. Chicken quesadilla
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Dehydration risk score: 5/12
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Risk tier: High
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Main risk driver: Sodium
Chicken quesadilla rounds out the top five, with 745 milligrams of sodium per serving. The tortilla, the cheese, and the seasoned chicken all contribute to the salt load, and the griddled cooking process drives out moisture.
A quesadilla looks like a light meal, but the sodium level is comparable to a fast-food burger. Also, the quesadilla often comes with sour cream and salsa, which add even more sodium without adding meaningful water.
A wellness expert from Instant Hydration commented on the topic, stating:
“Your body has a limited supply of water at any given moment. When you eat a doughnut, your gut pulls water from your bloodstream to dilute the sugar. When you eat mozzarella sticks, your kidneys pull water from your cells to flush out the salt.
“And when you eat a heavy takeaway meal, both processes happen at the same time with no new water coming in. That’s why you feel tired and foggy after eating. You are dehydrated, not just full. The solution couldn’t be simpler. Drink water with your food. Not soda. Not sweet tea. Water.”
Also see: Everyday habits that can keep your gut healthy
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