Coffee dehydrates-myth or reality?
Does coffee really dehydrate you?
Many people believe that coffee contributes to dehydration. This opinion stems from a very small but very influential study published in 1928. In the decades since, "coffee dehydrates you" has become the sort of conventional wisdom that trickles down as fact.
A 1928 study found that people who drank coffee or caffeinated tea were forced to defecate 50 percent more often than people who did not drink these beverages.
What people failed to interpret, however, was that the authors also hypothesized that regular coffee consumption can lead to a tolerance effect, meaning people who drink coffee will often not experience a significant diuretic effect.
Coffee does not dehydrate
Despite the persistent and widespread belief, research does not support the claim that coffee dehydrates you.
What is a diuretic?
A diuretic is a substance or compound that causes your body to produce more urine than is normal under the circumstances. Some people take diuretics as medications to help with conditions such as high blood pressure or swelling (fluid buildup).
Diuretics are also found in some foods and beverages, including coffee and alcohol. Some herbs and spices, such as black cumin and dandelion, also have diuretic properties.
How coffee acts as a diuretic
The diuretic effect of coffee is due to the content of caffeine in it. When you drink coffee, the caffeine gets from the digestive tract into the bloodstream, where it works wonders.
Your body breaks down caffeine into compounds that affect the functioning of your organs, including the brain.
In addition to affecting the brain, caffeine also causes the kidneys to produce more urine, removing more sodium and water from the body. However, studies show that the effect is mild and short-lived. It's also not as strong in coffee drinkers.
Does coffee promote water consumption?
When you drink coffee, you consume enough water along with caffeine and other compounds. In most cases, water consumption negates the diuretic effect of caffeine, especially in ordinary coffee drinkers.
As one study shows, it is likely that the higher the caffeine content in a cup of coffee, the less mild its diuretic effect. Other studies show that the caffeine content in coffee does not affect the water balance in people who drink coffee every day.
Overall, research shows that a daily cup of coffee can actually help you achieve your fluid intake goals, rather than lower them. If you've ever worried that your favorite morning drink is dehydrating you, now you can fully enjoy it without worrying about it.
Coffee and fitness
Coffee has long been studied for its potential performance improvement. In addition to helping you deal with morning weakness, coffee can also help you get through a grueling workout.
Coffee can be a great pre-workout drink
Thanks to its caffeine content, coffee is a great pre-workout drink that can give you a mental and physical boost without the unwanted side effects inherent in many pre-workout powders. (And no, it won't affect your hydration status during exercise if you drink it before your workout).
Coffee can boost your fat burning potential as well as boost your energy. Together, these three effects of coffee can give you a serious advantage during your workouts.
Just remember that you can develop a tolerance for caffeine just like you would for any other stimulant. If you drink coffee as a supplement before a workout, you may need more and more to achieve the same effect.
Individual reactions to coffee
Many people love their morning coffee and experience nothing but the pleasant effects of a steaming cup. However, other people experience unpleasant side effects from coffee. After drinking coffee, headaches, dizziness, nausea, and nervousness may occur, especially in those who do not drink caffeinated beverages regularly.
Some people also experience a post-coffee breakdown when the stimulating effects of caffeine disappear.
Only you know how your body reacts to caffeine. If you experience side effects in response to caffeine, it's probably best to avoid caffeinated beverages. Fortunately, decaffeinated coffee is widely available in grocery stores and supermarkets, so you can still enjoy the taste and ritual of making it.
