It's important to keep your body well hydrated. "The Journal of the American College of Clinical Nutrition" recommends a daily total water intake of 2.7 liters for women and 3.7 liters for men. When people drink less than the recommended daily amounts or lose fluid for reasons such as illness or excessive sweating, they can become dehydrated. Dehydration can cause weakness, muscle cramping and headaches, and in some situations can become very dangerous.
Effects of Caffeine
Substances that have a diuretic effect on the body, meaning they cause the body to excrete more water than usual, can also lead to dehydration. Caffeine has been thought to be one such substance. However, as published by the "Journal of the American College of Nutrition," research conducted by Dr. Ann C. Grandjean et al in 2000 indicates that no such diuretic effect exists. As well, another study conducted in 2005 by Dr. Lawrence E. Armstrong et al and published in "International Journal of Sport Nutrition and Exercise MInternational journal of sport nutrition and exercise metabolismetabolism" further indicates that caffeine consumption may not have the dehydrating effects it has been associated with. This belief, therefore, is not currently supported, and more research is needed to prove its validity.
Caffeine and Exercise
Another hot button issue with caffeine consumption is whether or not it can benefit athletic performance or if it is dehydrating and should be avoided. Athletes need a higher fluid intake than the general population, due to increased water expenditure through sweating and heavy breathing. It is commonly believed that caffeine intake is even more dangerous to this particular population. As with the studies that show no indication that caffeine intake is dehydrating to the general population of people, research published in "Exercise Sports Science Review" indicates that caffeine consumption is not shown to have any dehydrating effects on athletes, either. The study also indicates that caffeine doesn't appear to reduce exercise heat tolerance, meaning that the bodies of the athletes studied were able to properly cool down after exercising. In a recent study published in the "Journal of Food Science," caffeine was shown to have potential athletic performance benefits, allowing athletes to experience less muscle fatigue and improved mental alertness and concentration.
Considerations
As with any food item, moderation is the key and caffeine is no exception. Clearly, further research is needed to fully explore the effect that it has on hydration status and athletic performance, but currently, moderate amounts of caffeine in the diet are considered safe.
If you have any concerns about the effect caffeine intake may have on your health status, it is important to consult your doctor. Excessive caffeine intake can be associated with loss of sleep, nervousness and anxiety.
References
- "Journal of American College of Clinical Nutrition": Hydration Needs Throughout the Lifespan
- "Journal of the American College of Nutrition": The Effects of Caffeinated, Non-Caffeinated, Caloric and Non-Caloric Beverages on Hydration
- "International Journal of American Sports Nutrition, Exercise and Metabolism": Fluid, Electrolyte and Renal Indices of Hydration During 11 Days of Controlled Caffeine Consumption
- "Exercise Sports Science Review": Caffeine, Fluid-Electrolyte Balance, Temperature Regulation, and Exercise-Heat Tolerance
- "Journal of Food Science": Caffeine in Foods: A Comprehensive Review on Consumption, Functionality, Safety and Regulatory Matters
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