Impact of Coffee on Dehydration
A morning cup of coffee will kick start any long day, and many would argue that coffee provides essential hydration. But could coffee be making you more dehydrated than hydrated? Here, we analyse the impact of coffee on dehydration and discuss ways to stay hydrated.
It is widely accepted that staying hydrated is essential for good health. With the World Health Organisation (WHO) publishing hydration guidelines1, dehydration is a real concern. But without appropriate hydration, many health issues can arise.
The body is composed of approximately 60 percent of water2 and staying hydrated is important for digestion, circulation and joint lubrication. Therefore, dehydration can lead to a whole host of physical ailments such as dry skin, premature aging, and poor nighttime sleep quality.
But can coffee affect hydration?
“Coffee, in and of itself, is not a diuretic and does not cause dehydration” – Harvard Health Publications
Harvard Health suggests that most healthy adults can handle moderate amounts of caffeine, yet for some individuals specific moderation is advised3. In addition, foods and drinks high in electrolytes should be consumed to offset the effects of dehydration.
So, whilst moderate amounts of coffee are unlikely to cause significant dehydration, it is important to stay hydrated and informed through appropriate sources.
Caffeine Content in Coffee
Coffee is a complex pleasantry and can range from a subtle single shot espresso to a luxurious latte macchiato. Depending on the type of coffee and size of the brew, the caffeine content can range as follows:
- Espresso – 40-75 mg
- Cappuccino – 83 mg
- Latte – 115 mg
- Filter coffee – 140 mg
More caffeine can be found in energy drinks, with even the smallest cans of energy drinks containing 160 mg of caffeine4. Given the majority of coffee is made with hot water, cold coffee drinks are unlikely to cause dehydration unless combined with sugary mixer drinks.
Alternatives to Coffee
For those looking to increase their hydration levels, snacking on foods that are high in water content can do wonders. Fruits are near 85 percent water, vegetables are usually 95 percent water5 and the list goes on.
Given coffee is a stimulant, replacing the coffee with a caffeine-free alternative such as herbal teas can also be beneficial and has links to improved health.
Research suggests that herbal and green teas are packed with vitamins, minerals, and antioxidants6. This can be advantageous for those who seek to decrease the amount of caffeine they consume and also those seeking to improve their daily nutritional intake.
Dehydration During Exercise
Working out and staying hydrated do go hand-in-hand although it is always important to pay attention to body signals.
Before engaging in any exercise, it is essential to prepare the body for the physical effort. This involves ensuring hydration levels are adequate prior to physical activity.
Knowing the precise amount of fluids needed can be challenging, however a guide to the approximate fluid consumption for your body size can be beneficial.
It is widely accepted that sweating during exercise is a natural process, and the body will naturally cool down during the activity. Therefore, it is always important to rehydrate when exercising and adapt to the environment, taking more of a break when engaging in intense activities.
Tips for Staying Hydrated
Whilst the body needs constant hydration, understanding the best way to maintain hydration can be tricky. Below are some creative tips for staying hydrated:
- Carry a bottle of water with you throughout the day.
- Ensure you drink water every time you eat.
- Eat foods with high water content such as cucumbers and watermelon.
- Always have a glass of water by the bed where you can see it.
Staying hydrated year-round is essential and requires dedication. In combination with the right activities and healthy diet, dehydration can be avoided.
Awareness of Dehydration
Dehydration not only takes place when you are exercising or in dire weather conditions. It can occur for a variety of reasons, and in a range of environments.
Subtle body signals such as thirst, dizziness, headaches and lightheadedness can be indicators of dehydration. Monitoring your hydration can be beneficial and will improve patience to complete daily activities with ease.
In addition, drinking the recommended amount of fluids throughout the day will significantly impact overall body health and will help slow down the physical signs of aging.
Hydration and Malnutrition
Malnutrition is a global issue with many issues arising from a lack of access to food and water. The amalgamation of dehydration with malnutrition is a serious concern, as a lack of hydration can lead to a weakened immune system. This can eventually cause vital organs to fail.
In most cases, dehydration occurs as a result malnutrition. It is therefore important to recognise the signs of extreme dehydration7 and when to seek medical attention.
Fortunately, organisations such as the Red Cross are helping combat malnutrition and raising awareness to provide safe drinking water.
Drinking Responsibly
Due to the potential health risks, it is important to drink responsibly.
“As a rule, coffee is safe for most people, and it can actually yield some health benefits” – Harvard Health Publiactions
It is recommended to stick to the four drink guideline8 and if drinking coffee stay mindful of how much is consumed each day. For those who are pregnant, caffeine should be avoided, as this can have adverse effects on the unborn child.
In light of this, combining coffee with other beverages and foods can lead to an unbalanced diet and unhealthy lifestyle choices. Therefore, it is important to be mindful when consuming coffee as well as other foods and drinks.
