Does Coffee Dehydrate Us?
Coffee is a favorite beverage for most of us. The most recent statistics from the Coffee Association of Canada report that 71% of respondents had drunk coffee the day before the survey. Whether black, iced or latte, it awakens the senses and sets the pace for many people’s mornings.
However, you may have noticed that you urinate more after drinking coffee, which can lead us to believe that caffeine dehydrates us. So, does it help us drink enough fluids or does it cause dehydration? Here’s what you need to know.
Why Does Coffee Make Me Pee?
Caffeine is a psychoactive substance—the most consumed in the world!—that stimulates the central nervous system. Its effects include better concentration, improved physical performance and increased urine production.
And yes, if you feel like you’re urinating more after drinking, it’s not in your head. It’s because caffeine inhibits the production of antidiuretic hormone (ADH), which helps the kidneys reabsorb water (PS: alcohol has the same effect!). Result: urine volume increases.
So, does coffee dehydrate us by making us produce more urine? Apparently not.
Caffeine is the most consumed psychoactive substance in the world.
Coffee and Hydration: What the Science Says
Several studies have looked at the influence of caffeine on hydration levels in order to answer the famous question. Does coffee hydrate or dehydrate?
One of the oldest of these, dating back to 1928, evaluated three people and concluded that caffeine causes dehydration. Fortunately, research has since changed direction and the answer is unanimous: yes, caffeine has a diuretic effect, but it is too minor to cause dehydration in the context of moderate consumption.
For the diuretic effect of caffeine to be significant enough to possibly interfere with hydration levels, you would have to drink about 500 mg per day, the equivalent of roughly 5 cups (1.2 liters) of coffee. A little reminder: Health Canada advises limiting caffeine to 400 mg per day (or 300 mg per day during pregnancy).
An analysis of 16 studies also showed that consuming 300 mg of caffeine in one go, equivalent to almost 3 cups (710 ml) of brewed coffee, increased urine production by only 109 to 195 ml compared to drinking non-caffeinated beverages. This is equivalent to a net gain of 515 to 600 ml of fluids, helping to meet daily water needs.
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Another study indicates that drinking 800 ml of coffee per day had the same hydrating properties as an equal amount of water in 50 subjects who were already in the habit of consuming a lot of caffeine.
What’s more, various variables influence the increase in urine volume following the ingestion of coffee:
1- Tolerance to caffeine (individuals who regularly consume coffee are less affected by its diuretic effect);
2- The caffeine content of the beverage (instant coffee has less caffeine than brewed, for example);
3- How quickly the beverage was consumed.
So, if you’re wondering how to reduce the diuretic effect of caffeine, try drinking a weaker and/or smaller cup and drinking it more slowly. Other hydrating and less caffeinated options include tea, herbal tea.
Coffee does not cause dehydration when consumed in moderation.
Bottom Line
When you drink coffee, which is mostly water, you take in more fluid than you urinate due to the caffeine. Ultimately, your body retains more fluid than it excretes, which helps with hydration. So, you can enjoy your coffee without any worries. This popular beverage does not cause dehydration when consumed in moderation.
Don’t forget to drink water throughout the day. And, while it is not necessary to accompany your coffee with a glass of water, rinsing your mouth after drinking an acidic beverage helps protect tooth enamel, as explained in our article When are the best times to brush your teeth?
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