When it comes to staying hydrated, many people wonder if their morning cup of Joe will contribute to their fluid needs, or if they’ll have to drink extra water to make up for it.  I hear it all the time, don’t you? Those caffeinated drinks can’t count toward your fluid needs! But what does the science actually say about it? Can our favorite caffeinated beverages help with hydration or do they just drag us down into dehydration? Let’s do a little digging and find out!

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So are caffeinated beverages dehydrating?

Fortunately, studies have shown that caffeinated beverages can indeed be counted toward our daily fluid intake!

Yes, despite what you may have even been told by well-meaning members of the medical community, caffeinated beverages are not dehydrating.  To be dehydrating, a beverage would need to trigger the body to lose more fluid than was originally taken in. Also known as diuretics, such substances act on the kidneys to increase urinary output (how much you pee!) and subsequently cause the body to lose more fluid. Though caffeine is a weak diuretic, the fluid provided by caffeinated beverages combined with the body’s ability to adapt to caffeine consumption virtually eliminates any diuretic impact made by the caffeine.

How do we know?  Studies that have evaluated urinary markers of hydration have shown that drinking caffeinated beverages does not increase 24-hour urinary output (read: how much you tinkle in 24 hours), even with intake upwards of 500-600 mg per day (equivalent to 4-7 cups of coffee).  In people not used to drinking caffeinated beverages, short term urinary output may increase slightly in the hours just following caffeine consumption.  The body, however, is quick to adapt to caffeine intake, and the effect is soon quashed. (1)

But wait! There’s more!

If the direct measurement of urinary markers hasn’t convinced you, check out what these other studies have found! When it comes to staying hydrated, you’ll see that everything (except for alcohol!) counts.

• Does it matter what kind of drink you sip on? Nope. There is no difference in hydration status between people who drink caffeinated, non-caffeinated, caloric, or non-caloric beverages.(2)
• Do you have to drink water? Nope. Drinking ‘plain water’ is not necessary for staying hydrated. (3)
• Are people who avoid caffeinated beverages better hydrated? Nope. There is no difference in hydration status between people who include caffeinated beverages in their daily fluid intake and those who don’t. (4)
• Wondering if that soda pop counts? It does! A person’s individual hydration status is not affected by the composition of beverages consumed, including soft drinks. (5)

(See references at the end of this post for study links!)

Choose wisely!

Of course, not all caffeinated beverages are created equal.  Many naturally caffeinated beverages, namely coffee and tea, are rich in antioxidants and have been shown to have health-protective benefits in many cases. 

Energy drinks, on the other hand, should generally be avoided.  Though their caffeine content is typically similar to a cup of coffee, energy drinks often contain other unregulated herbs and supplements that may be unsafe.  They are also frequently high in sugar with little in the way of vitamins or minerals.

Mix it up!

Water

Variety is the spice of life and that includes what you sip on! Water is always an excellent choice and it doesn’t have to be plain. Don’t hesitate to get creative with your H2O! Infused water is both refreshing and delicious, not to mention versatile. Experiment with your favorite fresh herbs, sliced cucumber, citrus, berries, melon, and other sliced fruit to make your own signature infusion! Love a fizzy drink? Just swap in seltzer, club soda, or mineral water to make it bubbly. I personally love seltzer infused with lemon slices and a few smashed strawberries–so yummy!

Sports Drinks

Sports drinks are another option to consider. Formulated to provide much needed electrolytes and simple carbohydrates for training and exercise, these are best used during extended bouts of activity (>60 minutes) or if you are sweating profusely. They can also help to restore hydration status when you’ve been losing excessive fluids due to sickness, especially if you’ve had diarrhea or vomiting.

Juice

Juice is yet another thirst-quencher that can help with hydration. Sweet and full of nutrients, juice provides an assortment of vitamins, minerals, and antioxidants and can even count toward your fruit and vegetable servings. Though I typically encourage most people to eat whole fruit and limit juices, a small serving of 100% juice can certainly be a part of most diet plans.

got milk?

And while we’re on the topic of healthy drinks, don’t forget milk! Milk and milk alternatives can fit perfectly into your hydration habits and have nutrient perks besides! Milk in particular is a great source of complete protein with a nice balance of carbs and fat (depending on what fat% you buy). It makes for a perfect post-workout recovery drink and, of course, contributes to strong bones.

If milk’s not your thing, there are so many dairy-free options to try! Though the nutritional value of milk alternatives varies quite a bit, you’re likely to at least get a little extra protein and maybe even some added vitamins and minerals. Just be sure to watch out for added sugars in the flavored varieties!

When to Skip Caffeinated Beverages

There are occasions when caffeine should be avoided. Individuals with high blood pressure, certain heart conditions, or who are pregnant should speak with their health care provider before drinking caffeinated beverages. Consuming high levels of caffeine is also associated with feeling shaky, jittery, and anxious and can interfere with sleep. Some individuals report an increase in headache and migraine activity when caffeine has been consumed and many people have experienced the infamous ‘caffeine withdrawl’ headache when regular caffeine intake is abruptly stopped.

It’s Up to You!

Though caffeinated beverages may contribute to your fluid needs, the decision to drink such beverages is yours.  Consider how they make you feel and if they cause any unwanted side effects.  There is no need to add these beverages if you have no desire to.  Otherwise, enjoy that morning latte knowing you’ll be getting hydration along with that pick-me-up!

Thanks for reading! Learn more about me and my passion for nutrition here!

References

1. Armstrong, L. 2002. Caffeine, body fluid-electrolyte balance, and exercise performance. Int J Sports Nutr and Exerc Metab 12:189-206
2. Grandjean, A. C., Reimers, K. J., Bannick, K. E., & Haven, M. C. (2000). The effect of caffeinated, non-caffeinated, caloric and non-caloric beverages on hydration. Journal of the American College of Nutrition, 19(5), 591-600.
3. Grandjean, A.C., Reimers, K.J., Haven, M.C., Curtis, G.L. The effect on hydration of two diets, one with and one without plain water. J Am Coll Nutr. 2003 Apr;22(2):165-73.
4. Maughan, R. J., & Griffin, J. (2003). Caffeine ingestion and fluid balance: a review. Journal of Human Nutrition and Dietetics, 16(6), 411-420.
5. Tucker MA, Ganio MS, Adams JD, Brown LA, Ridings CB, Burchfield JM, Robinson FB, McDermott JL, Schreiber BA, Moyen NE, et al. Hydration Status over 24-H Is Not Affected by Ingested Beverage Composition. J Am Coll Nutr. 2015; 34(4):318-27.