Coffee is ubiquitous in many American lives, and three in four people drink more than three people every day. However, it is often said that coffee can dehydrate you, especially if it is the first thing in the morning, you need to limit the amount you drink. Some say that you should drink a glass of water before morning coffee. For regular coffee, the idea of postponing Joe’s morning cup may sound impossible, and it may be unpleasant. So is that worth it? Do you dehydrate coffee? We asked several dietitians for their thoughts, and their answers may surprise you.
Caffeine and its diuretic effect
Coffee is known for caffeine, an active ingredient that acts as a central nervous system stimulant. This compound is one of the main reasons for many people drink coffee especially as a morning drink. Caffeine is a known diuretic with a large amount of its effects. “Generation is a substance that promotes excretion of water and excess salt through urine production.” Amy Gobrillsh, RDN。 “Use of diuretics is generally used to treat heart failure, hypertension, and specific kidney disease.”
It is often said to be energy booster, but coffee caffeine does not work exactly as you expect. “It is important that caffeine does not give our body energy,” he says. Chloe Girardi, MS, RDEating disorder and sports dietitian. “In the role of stimulants, it helps to alert or focus more by binding to the adenosin receptor in the brain (usually we sleep all day). These receptors. A temporary feeling is left by blocking.
So, does coffee dehydrate you?
There is a lot of confusion about the effects of coffee on hydration. Caffeine acts as a diuretic, so drinking coffee is thought to contribute to dehydration. However, caffeine’s diuretic effect is mild, especially for caffeine -resistant people. Research has shown that caffeine intake with recommended doses does not bring dehydration.
“The idea that coffee consumption causes dehydration is due to an outdated study stating that 300 mg or more caffeine could cause urination. It is an increase and exclusion of urine production by kidneys.” UMO Callins, MS, RD, CSSD, LD CPTBoard of Directors A Sports Nutritionist. As a reference, regular coffee of one cup contains almost 100 mg caffeine.
However, Callins says that the increase in diuretic is short -term, often not the point of dehydration. “Current research shows that people who regularly consume the average amount of coffee (2-3 cups) caffeine do not experience important diuretic effects,” she says.
Factors to be considered
The amount of coffee you drink
Going out of caffeine can adversely affect hydration. “Excessive caffeine, such as 500 mg or more can cause short -term increase in urine output,” says Callins. It is also important to note that this applies not only to coffee, but also to those who regularly consume other caffeine drinks such as tea and energy drinks. The resistance to caffeine accumulates over time and reduces the caffeine’s diuretic effect.
Other eating habits
When judging how coffee affects hydration, the amount of caffeine consumed throughout the day is important. Curry is recommended to focus only on daily intake and morning drinks. “It is not unusual to provide or provide or provide coffee in social gathering and public places, so when there are heart problems such as irregular rhythm, acid reflux, sleep problem, headache, and anxiety. Is important to know your limits, “she says. Regular relying on water and other caffeine beverages is essential for optimal hydration. In addition, the food you eat can contribute to all water intake. These include fruits, vegetables, soup and soup, smoothies and milk.
Is coffee counted in your water intake?
In short, yes! “Most of the drinks are water, so coffee can provide hydration, but they should not be the only liquid consumed all day.” SARA CULLY, RD, ACSM-CPT, CIC。 Remember that coffee will contribute to hydration only if caffeine does not exceed 500 mg every day. In addition, this recommendation is applied only to those who regularly consume coffee in caffeine and other caffeine drinks, as it can build caffeine resistance.
Nevertheless, it is not recommended to drink coffee as a main source of hydration if your preferred coffee drink contains sugar or an important source of saturated fat such as cream. Water is indispensable for the optimal hydration and must be a healthy drink for healthy adults.
How much is coffee?
Coffee does not consume too much because it contains caffeine. American meal guidelines recommend that healthy adults consume 400 mg or less caffeine every day. This is equivalent to about 4 cups of brewed coffee. However, caffeine content may differ between roasters. Other drinks such as tea and energy drinks can also contribute to this 400mg limit. Recommendations are changed to pregnancy or breastfeeding people and chronic healthy people, making them more sensitive to caffeine.
In addition, athletes may need to pay special attention to the total caffeine intake. “Certain organizations such as the US University Athletic Association (NCAA) and the International Olympic Committee (IOC) have restrictions on caffeine intake,” Geraldi says. Finally, children and teens need to completely limit or avoid caffeine. “Children under 12 years old should avoid all caffeine.” Jenny Lo, MS, RD。 “12 to 18 years old teenage young people need to limit caffeine to 100 mg per day (about 1 to 8 ounces coffee).”
How to know if you are dehydrated
Everyone depends on a variety of factors, from age and body size to pharmacotherapy, chronic health and activity level. For this reason, it is essential to hear the clues of the body. If you have any questions about the total requirements for body fluids, we will discuss the needs of hydration with the primaryheroscare provider. Signs of dehydration may vary from person to person, but generally includes the following.
- headache
- Lethargic
- Dark urine
- Hypothyering output
- Fast heart rate
- thirst
- Dry skin or cracked, dry lips
Tips for maintaining hydration while enjoying coffee
As once believed, coffee does not cause dehydration, but it is still important to replenish other drinks, especially water and hydration. “Coffee is given priority over other liquids, just drink four coffee (32 oz) every day, and there is nothing else. If you want to use a caffeinated drink, add a hot drink or a hot drink. Switch to hot tea and hot water with a squeezed caffeine.
Conclusion
There is no need to eliminate daily coffee over concerns about dehydration. Instead, enjoy coffee while sticking to the recommended daily restrictions. In order to ensure the hydration requirements without exceeding the recommended caffeine recommendations, add caffeine in water, especially in one day.
