Does Coffee Dehydrate You (should you drink EXTRA water)?
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in today’s very quick video we’re gonna talk about coffee being a diuretic and if it’s truly dehydrating you okay the short answer this is not really but let’s get into the science that you truly know is that you can just share the details with your friends alright we’re gonna cover some studies we’re gonna cover the mechanism and then I’m gonna give you some tips and tricks that you can utilize so that you don’t get dehydrated from your caffeinated beverages but first make sure you do hit that subscribe button so you never miss our daily videos and after this video it’s very important you check out thrive market down below in the description all the things I’m talking about and spoiler alert coffee is still good for you you can still have your coffee all the things you like including coffee you can get at the rive market delivered right to your doorstep so they’re a big supporter in this channel and I absolutely love them because they make it so hard to go to the grocery store all the time I can just click a couple buttons and get it to my doorstep so make sure that you check them out after this video and you can check out my keto boxes fasting boxes all kinds of cool stuff now let’s get to the signs give back in nineteen twenty eight is when this all started okay 19:28 they first found that caffeine and coffee was a diuretic okay so that freaks everybody out so as a game of telephone goes along decades go by and we see coffees a diuretic means it’s going to be hydrate you not really the case we have to understand what a diuretic is okay diuretics work in multiple pathways in the case of caffeine it decreases sodium or salt reabsorption in the bottle so what that means is rather than the body absorbing salt back in which would draw water it forces salt out and that means water goes along with it so you’re losing water but does that mean that you’re getting dehydrated not necessarily you see there’s another mechanism to when you consume caffeine it directs more blood flow to the kidneys which means the kidneys up regulate their ability to process which means that they force more water out and you’re increasing what is called your glomerular filtration rate okay so this means the kidneys overall are just pushing out more water that would lead you to think that you’re going to get dehydrated right we have to remember you’re consuming a liquid too so there’s one study in particular took a look at ten coffee drinkers okay and it divided them into three groups a water group a medium caffeine group which consumed about 269 milligrams of caffeine which mind you is actually a good amount and then a high caffeine group which consumed over 500 milligrams of caffeine well the results really cool they found that the high caffeine group had a mild diuretic effect for about three hours meaning they might have gone into a little bit of just dehydration for three hours and then they balanced out but the moderate caffeine group and the regular water group were equally hydrated because the liquid they took in from the coffee was still a liquid that hydrated them so even if it was a net neutral effect now there’s another study that took a look at a larger group fifty people consuming twenty six point five ounces of coffee for three days that’s about three or four cups of coffee for three days once again they found it was equally hydrating as water so we have to wonder though if we’re losing sodium we could have an issue right well we have to look at the big picture here if we do lose sodium then yes we do lose the ability to retain water so long-term can it dehydrate you not necessarily dehydrate you but it could throw off your mineral balances so all you have to do is you have to be extra careful when you consume coffee so believe it or not add a little bit of salt to your coffee and you can actually solve some of this problem now people are usually afraid to do that because caffeine has been noted as something that’s going to contribute to being hypertensive right it’s not good for your blood pressure well if you add salt to that then you’re adding salt to a wound almost quite literally right well that’s not really what we have to worry about first of all we’re talking about a small amount of salt the second of all we’re talking about the long-term being able to correct an issue if you’re losing a lot of sodium your body is actually gonna retain water in some ways too because mineral imbalances are gonna throw you off so if you start losing sodium then your body does what it can to hold on to what sodium it does get it’s always a checks-and-balances if you’re losing a lot of something your body’s going to try to preserve it so simply adding salts gonna make a big difference too but the point is if you’re going to go heavy on caffeine you need to be paying attention to your minerals plain and simple magnesium potassium salt you just have to make a focus on that because if you’re losing sodium you could be losing other minerals too it may not dehydrate you that day or that week but long-term can have an effect on you so anyhow don’t be afraid of your coffee load up on the caffeine but just be aware of what it can be doing inside of you long-term as always keep it locked in here in my channel see you in the next video and make sure you hit that little like subscribe and notification button
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Published in the Journal of Pharmacology and Experimental Therapeutics, researchers found that subjects urinated up to 50% more when they drank caffeinated water and coffee
Since then, however, numerous studies have shown this not to be the case
Caffeine as a Diuretic
Caffeine does, however, have a mild diuretic effect
Evidence shows that caffeine acts on the kidneys by inhibiting sodium reabsorption in the proximal and distal tubules, thus increases the solute excretion and consequently free water excretion
Caffeine competitively antagonizes the adenosine receptors (AR), which are G protein-coupled receptors largely distributed throughout the body, including brain, heart, vessels and kidneys
Caffeine also inhibits Na(+) reabsorption at the level of renal proximal tubules
Caffeine does so by increasing blood flow to your kidneys, which spurs them to release more water through urine
But how does this transfer over to real life? – Coffee & Dehydration Studies
Though the caffeine in coffee may have a diuretic effect, it’s unlikely to dehydrate you
A study in 10 casual coffee drinkers reviewed the impact of drinking 6.8 ounces (200 ml) of water, lower caffeine coffee (269 mg of caffeine), and high caffeine coffee (537 mg of caffeine) on signs of dehydration.
Researchers observed that drinking the higher caffeine coffee had a short-term diuretic effect, whereas the lower caffeine coffee and water were both hydrating
Coffee ingestion at the HCAF trial induced greater diuresis during the 3-h period (613 ± 101 mL), when compared to W (356 ± 53 mL) and LCAF (316 ± 38 mL).
In addition, other studies show that moderate coffee intake is as hydrating as drinking water:
When you drink a cup of coffee you are also drinking a large amount of fluid (water) with the caffeine, which is hydrating – on average, you’d need to drink more than 500mg in a day for it to have a dehydrating effect