Is coffee dehydrating? If you’ve ever wondered if your morning cup of coffee is doing more harm than good, you’re not the only one. There is a lot of contradictory information out there, and many people struggle with whether their beloved brew affects their hydration levels.
Understanding the effects of coffee on hydration is definitely important. You want to know how it contributes to your overall health and well-being. This is especially crucial because hydration plays a vital role in bodily functions. Misconceptions about coffee - and caffeine, ultimately - can lead to unnecessary worry or misguided consumption habits.
So, let’s talk about it! This article digs into the facts and fiction about coffee and dehydration. It will also provide some practical tips for staying hydrated while enjoying your favorite coffee beverage.
What you should know about caffeine and hydration.
What is Caffeine?
Caffeine is a natural stimulant found in various plants, such as coffee and tea. It stimulates the central nervous system by blocking adenosine, helping to increase alertness and reduce fatigue. Adenosine is a neurotransmitter that helps promote sleep and relaxation.
Caffeine binds to adenosine receptors and prevents adenosine from attaching, affecting wakefulness and cognitive function. This process can also stimulate the release of neurotransmitters responsible for mood and feelings, like dopamine, norepinephrine, and serotonin.
How Does Caffeine Affect the Body?
Caffeine has a mild diuretic effect, which means you may need a bathroom break more quickly after consuming it. It can also ramp up urine production in your body, which is probably why some people promote the idea that coffee is dehydrating.
However, this study shows that the amount of fluid loss from drinking caffeine can vary from person to person, but it’s not really anything to worry about. The average person does not lose more fluid than they take in simply by drinking their morning cup of coffee or tea.
What is true about coffee and caffeine?
We already discussed that caffeine does not significantly contribute to dehydration when consumed moderately. And we know it can boost mental function. What else do we know?
- Caffeine can help enhance your performance in the gym. During workouts or competitions, coffee can give you the energy you need to push through your activity by boosting your adrenaline levels.
- Coffee has health-promoting effects! It is a great source of antioxidants. Antioxidants are necessary for your body to fight off oxidative stress and support immune function.
- Caffeine has its place in a healthy, balanced lifestyle. And while we don’t suggest relying on coffee or tea alone for weight loss, it may temporarily increase metabolism and help suppress appetite. Combined with a well-balanced diet and regular exercise, caffeine may help promote weight management.
How Caffeine Influences Hydration Levels
Everyone responds differently to caffeine. While you may drink a single cup of coffee and feel wired all day, your friend may be able to drink two or three cups and go right to bed.
Age, body weight, metabolism, and individual sensitivity all affect how your body responds to caffeine. The same is true for hydration. Some individuals may experience more pronounced diuretic effects, while others may not notice any significant changes.
The impact of caffeine on hydration also depends on what exactly you’re consuming – the amount and type of caffeine. A single shot of espresso has a higher concentration of caffeine per ounce than drip coffee. But if you consume it in amounts similar to drip coffee, you’ll probably notice more of an impact in your bathroom habits. (And you’ll probably notice your heart pumping much faster, too!)
And don’t forget one of the most important considerations—actual hydration! Getting your daily water intake is definitely important to feel good and to support optimal body function. While coffee can contribute to daily hydration, you still want to consume various fluids for adequate hydration, including the MVP—plain ole’ water. The more fluid you’re drinking overall, the less likely you are to feel the diuretic impact of caffeine.
4 Practical Hydration Tips for Caffeine Drinkers
- Drink water. Get your minimum daily intake of quality H2O to enjoy your caffeinated beverage without compromising hydration. Try to have a glass of water before you drink your first cup of coffee or tea and then between any additional cups. This will help you better balance your fluid intake.
- Choose hydrating foods. Water-rich foods like fresh fruits and vegetables also provide fluid. Eating more of these will help boost your overall hydration and may even make you feel more energized!
- Understand how caffeine impacts you. Doing a self-assessment and monitoring how you feel after consuming coffee is always good. If you have trouble sleeping at night or you notice your heart racing after a few cups of coffee, it might be time to cut back. Be mindful of how much caffeine you drink, notice what time of day you’re drinking your last cup, and adjust as needed.
- Recognize the signs of dehydration. Common signs of dehydration include dry mouth, headache, fatigue, and dark-colored urine. If you notice any of these symptoms, boost your water intake and consider reducing your coffee consumption.
When consumed in moderation, coffee does not significantly contribute to dehydration. Your body can adapt to regular caffeine intake, which may reduce its effects. And if you’re consuming a hydrating and balanced diet, your daily fluid intake will likely outweigh any fluid loss from consuming caffeine.
Enjoy your coffee responsibly, and just be mindful of your overall fluid intake and how your body responds to caffeine. Coffee can be part of a healthy lifestyle, especially when balanced with other hydrating food and beverages.
If you're unsure how much caffeine is right for you, consider working with a WAG coach for a personalized plan and guidance on reaching your goals.
References:
- Fiani, B., Zhu, L., Musch, B. L., Briceno, S., Andel, R., Sadeq, N., & Ansari, A. Z. (2021). The Neurophysiology of Caffeine as a Central Nervous System Stimulant and the Resultant Effects on Cognitive Function. Cureus, 13(5), e15032. https://doi.org/10.7759/cureus.15032
- Journalofnutrition.org. What is Caffeine? Retrieved from: https://journalofnutrition.org/encyclopedia/caffeine-what-is-caffeine/
- Maughan, R. J., & Griffin, J. (2003). Caffeine ingestion and fluid balance: a review. Journal of human nutrition and dietetics: the official journal of the British Dietetic Association, 16(6), 411–420. https://doi.org/10.1046/j.1365-277x.2003.00477.x
- Martins, G. L., Guilherme, J. P. L. F., Ferreira, L. H. B., de Souza-Junior, T. P., & Lancha, A. H., Jr (2020). Caffeine and Exercise Performance: Possible Directions for Definitive Findings. Frontiers in sports and active living, 2, 574854. https://doi.org/10.3389/fspor.2020.574854
- van Dieren, S., Uiterwaal, C. S., van der Schouw, Y. T., van der A, D. L., Boer, J. M., Spijkerman, A., Grobbee, D. E., & Beulens, J. W. (2009). Coffee and tea consumption and risk of type 2 diabetes. Diabetologia, 52(12), 2561–2569. https://doi.org/10.1007/s00125-009-1516-3
- National Institutes of Health. Dietary Supplements for Weight Loss. Retrieved from: https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/