Caffeine Intake & Bodily Fluids

Caffeine is a chemical that comes from plant-based sources. Many of these plant products, like cola nuts, coffee beans and tea leaves, are made into beverages, and companies add caffeine to some soft drinks and energy drinks. Caffeine has a reputation as a dehydrator, but it does not cause loss of body fluids for most people who habitually drink it.

Diuretic Effects

Caffeine does not cause loss of body fluids through urination if you drink it regularly or consume an excessive amount. Most people can drink up to the equivalent of four cups of brewed coffee without body fluid loss from caffeine. Increased urination starts when you drink between four and seven cups of coffee, or 500 to 600 mg of caffeine, according to MayoClinic.com nutritionist Katherine Zeratsky. Athletes who normally consume moderate amounts of caffeine can drink it before workouts or sports activities without fear of triggering excess dehydration.

Research

Scientific evidence backs up the fact that caffeine does not cause body fluid loss. For example, a 2002 review of 10 studies by University of Connecticut professor Larry Armstrong, published in "The International Journal of Sport Nutrition and Exercise Metabolism," showed that caffeine is not a dehydrator. The chemical does not act as a diuretic in liquid or solid form. Caffeine also has no detrimental effect on your body's balance of fluids and electrolytes that could interfere with physical performance.

Considerations

Caffeine's diuretic effect when consumed in large amounts of liquid is no greater than that of plain water, according to Armstrong. Water makes you expel more urine if you drink it in large quantities. The increase in urine output from drinking an equivalent amount of caffeinated beverages is about the same.

Other Effects

Caffeine has desirable effects, like making you feel more awake and alert and increasing your mind's focus. The chemical achieves these effects because of its stimulant properties. You get the same effects whether you drink it, eat it in a food like chocolate or take energy pills. Choose your caffeine with care, as drinking it in certain beverages adds a significant amount of calories to your diet. For example, sugared sodas or coffee laced with cream and sugar can eventually make you gain weight if you drink them frequently.

Recommendations

Caffeinated liquids count toward your daily fluid intake, but water is the healthiest hydration source. Drink at least enough fluids to replace your output each day. MayoClinic.com advises drinking at least eight 8-oz. glasses of water to ensure proper hydration.