Water makes up about 60 percent of your body weight and is necessary for the healthy functioning of every system in your body. Caffeinated drinks like coffee, iced black tea and cola can supply some hydration, but in large doses, can actually contribute to dehydration.
Caffeine
Caffeine is found in drinks like coffee, tea and cola. It is also present in chocolate and some medications. Its primary effect is stimulation of the central nervous system. Many people find that it makes them more alert and energetic. In moderate amounts, caffeine is probably not harmful. However, it can lead to insomnia and headaches when taken in excess. Pregnant women and people taking stimulant medications may also want to avoid caffeine. Ask your doctor whether caffeine is safe for you.
Water
Water is the primary component of the human body. It keeps organs and mucous membranes moist, flushes waste and toxins, and carries nutrients throughout the body. Without it, the body may become dehydrated. Dehydration is characterized by thirst, exhaustion and darker-than-usual urine. If your urine is clear or pale yellow, you are probably getting enough water to meet your body's needs.
Caffeine and Hydration
Large amounts of caffeine can have a diuretic effect. This means that they cause you to urinate out more than you drink, drawing water from cells and potentially causing dehydration. However, dietitian Katherine Zeratsky points out on MayoClinic.com that caffeine is only a diuretic if you drink the equivalent of 5 to 7 cups of coffee a day. Therefore, consuming a moderate amount of caffeine should not cause you to lose excess water and become dehydrated.
Recommendations
Unless you drink 5 or more cups of coffee a day, caffeine should not affect your water intake. However, Zeratsky cautions that replacing water with caffeinated coffee drinks and sodas is not a good idea. The extra caffeine and sugar can make you jittery and anxious and interfere with sleep. The amount of water you should drink a day will depend on exercise, climate, age, weight and other health factors. The Institute of Medicine recommends that adult men drink about 13 cup of liquids a day; women should get 9 cups. Pure water is simple; inexpensive; calorie-, caffeine- and sugar-free; and easy for the body to absorb.
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