Have you been hearing for years that coffee is dehydrating, and that a glass of water should go hand in hand with a small, black cup? Of course, any reason to increase your fluid intake is good, but it turns out that the dehydrating effect of coffee may not always be true.
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All the facts really testify to the dehydrating properties of caffeine. It is an antagonist of adenosine receptors. This means that the kidneys are less able to reabsorb sodium, which in turn is associated with increased urine output. Research shows that a caffeine dose of at least 500 mg is diuretic. However, there is one but – this applies to people who are not used to caffeine, and therefore drink coffee sporadically. The ‘coffee drinkers’ effect is minimized or not present at all.
In addition, studies have shown that consuming caffeine in an amount of about 300 mg causes a slightly increased diuresis, but as previously suggested – only in the case of non-habituated people. People who regularly drink coffee or even tea excrete the same amount of urine as after drinking, for example, water.
In 2005, a study was carried out on the effect of various caffeine doses (0 mg, 3 mg, 6 mg) on indicators such as body weight, urine specific gravity, urine color, sodium and potassium excretion, creatinine, sodium and serum potassium. The results clearly contradicted the belief that caffeine was a diuretic. Additionally, a meta-analysis, i.e. a generalization of several studies, conducted by scientists in Australia proved that concerns about unwanted fluid loss after consuming caffeine are unfounded, especially when the consumption is preceded by exercise.
The news about the dehydrating effect of coffee, as you can see, is more of a myth. Coffee can only produce this effect in occasional drinkers. However, any time is right to remind you to hydrate properly. We should drink a minimum of 30 ml of fluids for every kilogram of body weight, as the nutritionist Patrycja Kawka writes carefully about.
How does a cup of coffee work for you?
The title photo is from: ultrakml / Foter / CC BY
Photo from the text is from: sermoa / Foter / CC BY-SA
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