BEHIND THE HEADLINES WITH DR TIM CROWE
Is it true that caffeine dehydrates you?
Did you know that water makes up over 60 per cent of your weight? All that water serves an important purpose. Water helps regulate body temperature; it transports nutrients and waste products and allows many metabolic reactions to occur. You can see why there’s a big focus on staying well hydrated.
If your water intake (from foods and beverages) matches water losses (mostly from urine) then you have reached the happy place of fluid balance. A diuretic is something that can upset this delicate balance by causing more water to be lost. Caffeine was long seen as a diuretic, but more research has found its effect on fluid balance is — at best — minor.
A kernel of truth
There’s some truth to claims that caffeine acts as a diuretic, but the key is the amount you have. Early research studies did find that caffeine causes water loss, but the amount of caffeine required is over 500 milligrams. That’s equal to 5–6 cups of coffee, or an even greater number of cups of tea.
In a recent study investigating how coffee can affect hydration, 50 regular coffee drinkers underwent a variety of tests to measure their hydration over three days. The hydration tests were
repeated after they swapped their coffee for water for three days. Their food, fluid and their exercise habits stayed constant.
The research team found that after all that drinking and testing, the effect of caffeine or plain water on any measure of hydration was the same. The participants were regular coffee drinkers, so the result may have been different in people who consume little caffeine. But if someone drinks coffee rarely, then any effect on hydration will ultimately be fleeting.
Drinks all round?
With much interest in how different drinks can affect fluid balance, scientists have now developed a ‘beverage hydration index’. The index ranks fluids by the balance between how much the body retains or loses fluid when compared against water over four hours. Using this beverage hydration index, there is little to separate coffee and plain water. And the same also goes for cola, diet cola, tea, iced tea, orange juice and even sports drinks — they all can keep a person hydrated just as well as water.
Making sense of it all
Before your switch your drinking habits from ‘eight glasses of water’ to ‘eight cups of coffee’ a day to meet your fluid needs, a word of caution. Drinking too much caffeine is not good for your health. Poor sleep patterns and insomnia, agitation, anxiety and even heart palpitations are well-described effects of too much caffeine. So keeping your daily caffeine habit below roughly 400 milligrams (about 4–5 cups of coffee) is the best goal.
For regular drinkers of coffee and tea, the good news is that there is little need to worry about them dehydrating you. Another bit of good news is that coffee and tea have many health benefits linked to them including decreased risk of some cancers, heart disease and even type 2 diabetes. So keep enjoying your daily cuppa of choice!
Is caffeine a diuretic? It depends on how much you drink
Dr Tim Crowe is an Advanced Accredited Practising Dietitian and nutrition research scientist. You can connect with him at thinkingnutrition.com.au To avoid insomnia & anxiety, keep your daily caffeine fix below 4–5 cups
Being dehydrated can zap your energy & make you feel tired