The controversial topic for today will be caffeine in regards to hydration. This is a common point of contention for many people interested in healthifying their diets, looking to lose weight, or those just looking to pick a fight with someone in a health-food related field. The common belief for many years has been that caffeinated beverages (ie. coffee, tea, soda) are potent diuretics and so contribute to dehydration.
Simply put: this is not really true.
Complexly put: caffeine is a diuretic, but only if you drink it in large amounts (approximately 5-7 shots of espresso). If you drink 5-7 shots of espresso, I’m going to guess that dehydration is among the least of your worries.
A fairly recent study performed at the University of Connecticut by Lawrence E. Armstrong, tested the effects of various levels of caffeine on the fluid and electrolyte levels of the body. His findings showed that even though 240-642mgs of caffeine (a shot of espresso has about 100mg) may have some diuretic effect, it is not enough to induce “chronic dehydration or negatively affect exercise performance.” Compared to the control fluid in the study (water) there was a negligible difference in the ability to hydrate and small amounts of caffeine may actually help athletic performance. Though future studies can certainly do more to confirm that claim.
The conclusion here: for those of us who love our morning coffee, or tea, or…Red Bull (I am not advocating that!) give yourself a break on the guilt, and don’t take it from the smug anti-caffeinos! Caffeinated drinks can count towards your daily fluid intake, but water is still best.
There are a few other benefits to consuming moderate amounts of caffeine that should be noted. Though decaf coffee and tea are high in antioxidants, it’s been shown that the bioavailability is higher when caffeine is present. Despite popular belief, the results of some long term studies show that there is little to no correlation between caffeine intake and cancer and some positive effects in the prevention of type 2 diabetes.
Many people are very sensitive to stimulants and should be careful how much caffeine they consume. My advice is still to keep everything in moderation. One to four cups of coffee (or the equivalent) is a great range to stay in. And of course, don’t forget that adding cream and sugar to your coffee or tea or drinking sodas or energy drinks can really add up in calories.
Sources:
Caffeine, Fluid-Electrolyte Balance, Temperature Regulation, and Exercise-Heat Tolerance
Caffeine, Breast Cancer Link Minimal
Caffeine: Is It Dehydrating or Not?
Caffeine and Dehydration: Myth or Fact
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