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!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thanks for your support!

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.

The post Caffeine Confusion appeared first on The Diet Oracle.

In Chapter 3 of The Complete Guide To Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, Dr. Jason Fung deals with what he perceives to be the many myths surrounding fasting. He believes that if a person looks at both the anecdotal and scientific evidence he has to offer, that the case against fasting falls to pieces. Let’s take a look at the six myths he addresses.

“Myth #1: Fasting Puts You in ‘Starvation Mode'”

If you’re unfamiliar with the term ‘starvation mode,’ it’s the idea that if the body is put on a tight caloric restriction for a long enough period of time, it will adapt by suppressing metabolic rate. In other words, if you’re not getting enough to eat for days on end, your body will lower its energy needs to compensate. There may be no other self-preservation mechanism the dieter fears more. Just think, cutting calories and passing on dessert…for nothing.

Naturally, one would assume that if cutting back a bit makes for a sluggish metabolism, fasting must surely cause it to bottom out! Dr. Fung argues to the contrary. Though studies do show that cutting calories can indeed negatively impact metabolism, Fung states that such a reduction in a person’s basal metabolic rate does not occur with fasting. How could this be so? He explains that when a person fasts, stored fat provides for all of a person’s energy needs and the body therefore never perceives the deprivation.

“Myth #2: Fasting Makes You Burn Muscle”

Given that the body in a fasting state needs to get nutrients and energy from somewhere, one might assume that muscle loss would be an obvious consequence of fasting. Dr. Fung says this does not actually happen.

Fung begins by arguing that the body is meant to survive periods of fasting and does not turn to muscle as an energy source until body fat drops below 4%. If the body did not fight to preserve muscle, humans would not survive famines and hard times. He mentions one study that backs up his claim; in a study that observed alternate-day fasting for 70 days, body weight decreased by 6%, but fat mass decreased by 11.4% and lean mass (comprised of muscle and bone) did not change at all. This study was conducted with 16 participants in both controlled and non-controlled settings.

He points out that if you are truly worried about muscle loss, exercise should be your top priority as this is the key to building muscle. He says diet and exercise are two separate issues and shouldn’t be confused. A person shouldn’t be concerned that a lack of food (i.e. fasting) would negatively impact muscle mass. Lack of exercise, he stresses, is the real issue.

“Myth #3: Fasting Causes Low Blood Sugar”

To address this concern, Fung begins and ends by reiterating the body’s own protocols for dealing with low blood sugars (first using up stored sugar and then later making new glucose via gluconeogenesis). He mentions no studies or hard data in this section that would demonstrate that fasting does not cause low blood sugars.

“Myth #4: Fasting Results in Overeating”

Fung’s response to this myth is rather short. He notes that while studies do, in fact, show an increase in caloric intake the day after a fast, he emphasizes that this increase is ultimately a moot point given that a person still consumes fewer calories overall than if they had not fasted. He also mentions that, in his own experience working with patients, appetite tends to decrease the longer a person fasts.

(Strangely enough, as I was looking through his citations for this chapter, I noticed one of the studies he references actually contradicts him on this point. In this particular study, 16 men and women were enlisted in an alternate-day fasting protocol over 22 days and the participants lost an average of 2.5% of their body weight and 4% of their fat mass. In addition to these findings, however, the researchers note that at the onset of fasting and for the duration of the study, appetite was shown to increase and remained elevated for every subsequent day of fasting. Hunger did NOT decrease on fasting days over time.)

“Myth #5: Fasting Deprives the Body of Nutrients”

Fung’s response to this “myth” is two-fold. When it comes to vitamin and mineral deficiencies caused by fasting, he says the simple solution is to take a multi-vitamin. Problem solved.

As for macronutrient deficiencies (carbs, protein, and fat), he says the body doesn’t really require any carbohydrate from the diet to begin with. As for protein and fat needs, the body gets thrifty. To deal with the lack of essential amino and fatty acids during a fast, the body both reduces its losses and recycles what it can. However, because we do ultimately need these nutrients from food, he suggests a low-carb diet to increase the percentage of proteins and fats consumed.

As an aside, Dr. Fung reiterates that due to the increased nutrient needs of children, pregnant women, and breastfeeding women, these individuals should not engage in fasting.

“Myth #6: ‘It’s Just Crazy'”

Dr. Fung says this is the last resort response by those who can’t really think of any good reasons not to fast. Whether you think obesity is the result of consuming too many calories, carbohydrates, or fats, fasting is the effective answer in each of these cases. Furthermore, he argues that not only will fasting combat the obesity epidemic, but it also improves health and can be done by (almost) anyone.

While Dr. Jason Fung presents compelling reasons to try a fasting regimen, how do his claims measure up to reality? What is it like to follow an intermittent fasting plan? To answer these questions, I have selected one of the schedules provided in The Complete Guide to Fasting and will follow the plan for an entire week, giving you day-by-day feedback and sharing with you tips to help you succeed, should you decide fasting is something you’d like to try. It’s going to be an eye-opening experience, so stay tuned!

The post Myths of Fasting appeared first on The Diet Oracle.