How to Stay Hydrated while Drinking Coffee
Coffee sure is great, but it can also dehydrate you. And no wonder – coffee is diuretic, meaning it promotes the production of urine. We all enjoy having a cup of joe in the morning or during the day for a quick boost of energy, but what many do not realise is that there are simple steps to ensure you still stay hydrated while you enjoy drinking coffee.
Health organisations recommend drinking 40-50 ounces, or eighty to one hundred glasses, of water a day. This can be difficult when you have to offset the water lost through drinking coffee. Luckily, it is possible to balance your fluid intake and enjoy drinking coffee without losing too much body fluid.
The first step is to replace the fluid lost due to drinking coffee. You should estimate the amount of water you will lose and plan accordingly. On average, a cup of coffee or tea will make you lose about 120 ml of fluid, so for every cup you drink, you should add one glass of water. Additionally, offering your body water-rich foods like cucumber or watermelon can help to replace fluids.
Consuming fluids through food is a great way to replace lost fluids and is also more enjoyable than just drinking water, especially when one is not used to drinking it. Eating salad, fruit, and vegetables like cucumbers, peppers, tomatoes, and spinach can all provide the body with natural fluids and other vital micronutrients essential for your health.
Similarly, drinking low-caffeinated beverages like herbal tea, sparkling water, or coconut water can also help to replace the fluid loss. Plain sparkling water is a great choice as it has zero-calories and contains natural minerals important for our health. Coconut water is also a good choice as it is naturally rich in minerals like magnesium, which can help to reduce stress levels.
It is also sensible to limit coffee intake to one or two coffees per day. Excess coffee can also negatively impact sleeping patterns as it can reduce total sleep time as well as sleep quality. Caffeine from coffee takes up to six hours to fully leave the body, so drinking coffee late afternoon or evening will impair sleep. Therefore, it is best to replace caffeine with other healthy energy boosts, such as green tea.
Exercising Regularly
Keeping active and exercising regularly can help keep your body hydrated. When you’re sweating, it’s important to replenish the fluids you have lost. Regular exercise can also help to burn away body fat, which improves circulation. Exercise also helps to flush out toxins, waste, and bacteria from the body and prevents water retention. Finally, regular activities like walking, running, or swimming help to encourage increased water intake.
Exercising with adequate hydration is important. Before exercise, be sure to have a bottle of water with you and drink it throughout your workout to ensure that your body stays hydrated. Drinking a large glass of water or coconut water before or after exercise can also increase hydration levels. Additionally, eat water-rich foods like cucumber, watermelon, and celery that can also promote hydratation.
Another great way to stay hydrated is using a hydration calculator. Hydration calculators can inform users how much water intake is best for them, depending on their weight and exercise routine. The app will then generate a personalized hydration recommendation for you to follow and measure.
Using Supplements
If you find yourself struggling to stay hydrated, there are several supplements available in the market that can help to rehydrate the body. Electrolyte drinks are one of the most popular choices as they provide the body with essential micronutrients while helping to restore electrolyte balance and optimal hydration levels.
Minerals like magnesium and potassium are essential for our bodies and several electrolyte drinks are specifically formulated to offer the exact amount of mineral intake the body needs. Adding electroltyes to water can also help to replenish lost minerals and electrolytes.
Low-sugar sport drinks can also offer benefits as they are formulated to replace electrolytes. Sports drinks usually contain less sugar if compared to energy drinks or sodas and are also made without artificial sweeteners, colours, or flavours which make them a healthier choice for rehydrating.
Other supplements that can increase hydration include drinking water boosters, or mixing electrolytes or minerals into water or into other drinks. Mineral and electrolyte supplements can also be taken in pill or powder form and are sometimes available in various flavours.
Conclusion
Staying hydrated while enjoying a nice cup of coffee can be challenging, but it is possible. Replacing lost fluids with natural and low-calorie drinks like herbal tea and sparkling water can make this process easier. Additionally, eating water-rich foods and taking supplements like electrolyte drinks or mineral supplements can also help. Finally, exercising regularly and using hydration calculators can also help to maintain and restore a healthy hydration levels.
