A popular misconception has long been circulating that caffeine can lead to dehydration and subsequently disrupt the balance of electrolytes in the body. At one time, it was thought that drinking any beverage containing caffeine had a diuretic effect, causing you to lose more fluids than normal and thereby increasing your risk of dehydration. Recent studies, however, found this to be untrue, so your caffeine consumption shouldn't have much of an impact on your electrolyte levels, especially when consumed in moderation.
Evidence
A review published in the June 2002 "International Journal of Sports Nutrition and Exercise Metabolism" found that caffeine doesn't affect the balance of electrolytes in the body. Although caffeine can encourage mild diuresis, or urine production, it's not statistically different than that of water. This means you'll likely produce the same amount of urine drinking caffeinated beverages as you would from drinking water, so you're not at any greater risk of disrupting the balance of electrolytes in your body. In fact, a tolerance to caffeine may reduce the risk of serious fluid-electrolyte imbalance during athletic activities, particularly when consumed in moderation.
Fluid Intake
To prevent dehydration and a potential imbalance in electrolytes, drink plenty of fluids each day. As a general rule, try to get at least 64 oz., which is equivalent to eight 8-oz. glasses of water a day. However, the Institute of Medicine suggests drinking more than this amount. Men should get at least 3 l, whereas women should get at least 2.2 l. This is equal to roughly 104 oz. and 74 oz., respectively.
Warning
Although caffeine isn't likely to disrupt the balance of electrolytes in your body, certain levels can sometimes increase urine production. Katherine Zeratsky, a nutritionist writing for MayoClinic.com, cautions against consuming more than 500 to 600 mg a day, which is equivalent to anywhere between five and seven cups of coffee. This amount of caffeine consumption can increase diuresis, which can increase your risk of dehydration and subsequent electrolyte imbalances.
Symptoms
If you lose enough fluids to cause an electrolyte imbalance, you may begin to experience symptoms of this condition. Unfortunately, symptoms are rather general and can include anything from nausea and fatigue to dizziness and weakness. At the same time, you'll also experience symptoms associated with dehydration, such as increased thirst, dry mouth, headache, constipation, lightheadedness and decreased urine output.
References
- Chemocare.com: Electrolyte Imbalance
- BreastCancer.org; Electrolyte Imbalance; July 2008
- "International Journal of Sports Nutrition and Exercise Metabolism"; Caffeine, Body Fluid-Electrolyte Balance and Exercise Performance; L.E. Armstrong; Jun 2002
- MayoClinic.com; Caffeine: Is it Dehydrating or Not?; August 2011
- MayoClinic.com; Water: How Much Should You Drink Every Day?; April 2010
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