below can help you gauge your daily caffeine intake. ... vital body functions and help you perform at your best. That's
HYDRATION:
Does it Always Have to be Water? Whether you’re an elite athlete, an avid exerciser, or more the spectator type, there’s one common fact: you can’t live long without water. Your body needs enough water to carry out many vital body functions and help you perform at your best. That’s why it’s so important to stay hydrated both on and off the field, says fitness expert, author and celebrity trainer, Kathy Kaehler. “Proper hydration keeps our bodies running the way they’re supposed to,” she says. Read on to learn the ins and outs of hydration, as well as some surprising facts about caffeine and hydration.
Surprising Facts about Caffeine and Hydration You may be surprised to learn that caffeinated beverages are not dehydrating, as is commonly believed.
Fulfilling Daily Water Needs Being hydrated means the water you consume from beverages and foods is in balance with the water your body loses from perspiration, respiration, elimination and other body processes. The term “water” can mean more than just plain drinking water in this case. It includes other liquids such as milk, fruit juices, sports drinks, and watery foods such as fruits and vegetables, and even beverages such as soft drinks, coffee, and tea. The Institute of Medicine (IOM) recommends a daily water intake of 91 ounces for healthy women and 125 ounces for healthy men. Water needs increase with factors such as strenuous physical activity, hot and cold temperature extremes, and being ill with fever, diarrhea or vomiting. About 80% of water intake comes from beverages and about 20% comes from foods.
A 2004 report from the IOM concluded that caffeine-containing beverages such as regular coffee, tea and soft drinks contribute to total daily water intake, similar to beverages without caffeine. Although caffeine has a mild diuretic effect, it does not generally contribute to dehydration because the fluid in the beverage itself cancels out any fluid loss from the body. In fact, all beverages have a mild diuretic effect, even water. So, how much caffeine is okay? According to scientists, moderate caffeine intake of up to 300 milligrams (mg) per day does not cause adverse
effects for most people. However, individual sensitivities to caffeine may vary, and certain sub-populations such as children and pregnant women, as well as those with a history of heart attack and/or high blood pressure, may experience increased sensitivity to caffeine. These groups should monitor their caffeine intake and talk to a physician about their consumption levels. Like others, athletes should keep caffeine intake to a moderate level of around 300 mg per day and note the caffeine content of commonly consumed foods and beverages such as coffee, tea, soda, chocolate milk, energy drinks and dark chocolate. The chart below can help you gauge your daily caffeine intake.
CAFFEINE CONTENT CHART Item Coffee (8 oz. cup) Brewed, drip method Teas (8 oz. cup) Brewed, major U.S. brands Soft drinks (Cola – 12 oz. serving) Energy drinks (Approx 250 ml. - 8.3 oz. serving) Cocoa beverage (8 oz. serving) Chocolate milk beverage (8 oz. serving) Solid dark chocolate, semi-sweet (1 oz. serving) *Due to brewing method, plant variety, brand, formulation etc.
[IFIC Foundation, 2008; Knight, et al., 2004; Mayo Clinic, 2005]
Milligrams of Caffeine Typical
Range*
85 40 40 80 6 5 20
65-120 20-90 30-60 50-160 3-32 2-7 5-35
hydration tips: condition is called hyponatremia. But keep in mind that, for the vast majority of athletes, the biggest concern is dehydration caused by not drinking enough fluids. Work with your trainer, coach or sports nutritionist to determine the optimal amount of fluids for you.
Know the Warning Signs of Dehydration Thirst is often the first alert that your body needs water, but don’t rely on it alone when you work out hard or in hot conditions—drink “proactively” whether you’re thirsty or not. Other symptoms of dehydration include dry mouth, swollen tongue, weakness, dizziness, confusion, sluggishness or fainting. Dehydration may also lead to muscle cramps in athletes—another important reason to stay hydrated during rigorous exercise. Often a urine check is the easiest way to judge hydration status. Pale yellow or almost colorless urine signals that you’re drinking enough. It’s time to drink up if your urine is small in volume, strong-smelling or dark in color (although taking certain vitamins and dietary supplements may also temporarily darken urine color). Though rare, it’s possible to drink too much fluid and dilute the body’s sodium levels. This dangerous
Coaches and trainers can promote proper hydration by providing plenty of water, sports drinks and other preferred beverages at workout sessions, practices and events, and encouraging athletes to drink whenever they want, rather than waiting for a specific break time. For more information on hydration and caffeine, go to www.foodinsight.org. For more information about healthful eating and physical activity, visit the “Choose MyPlate” website, developed by the U.S. Department of Agriculture (USDA) Center for Nutrition Policy and Promotion (CNPP), at http://www.ChooseMyPlate.gov. The online dietary and physical activity assessment tool, MyPyramid Tracker, can provide you with information on the quality of your diet, your physical activity status, and links to other nutrition and physical activity information. For additional tips on fitting healthful eating and physical activity into your lifestyle, visit the Healthy Eating, Active Living section on foodinsight.org
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Drink before, during and after a workout. Fitness expert Kathy Kaehler recommends a simple, easy-toremember formula to stay hydrated when you exercise. “Drink a cup of water before, during and after workouts, and more if it’s hot or your workout is long,” says Kaehler. She also recommends sipping drinks throughout the workout, rather than drinking large amounts at one time. This practice is more effective for complete rehydration—rapidly drinking large quantities of fluids may actually reduce the amount of water your body retains by increasing urine production. So, it pays to slow down a bit every few minutes to take a swig from your sports bottle, then continue full speed ahead! Use a “weigh-in” to replace water. To replace water lost from perspiration during a workout, the American Council on Exercise recommends weighing yourself before and after exercise and drinking 16-24 fluid ounces to replace every pound lost. Pick a drink with appeal. Of course, plain water is a great source of hydration, but if you don’t like water, you can still stay hydrated by drinking milk, juice, soft drinks, coffee, tea, sports drinks, and other drinks. Choose what you like, so you’re more likely to drink up. Remember that most beverages other than water and diet drinks contribute calories, so make sure to stay within your estimated daily caloric needs. Make hydration fit into your schedule. Kaehler suggests stocking up on beverages for the week so they’re ready to grab for workouts, meals and snacks. Keep water in your car, on your desk and next to your bed to ensure you always have something to sip on. Think outside the bottle. Eat plenty of “watery” foods such as fruits, vegetables and soups— they contribute to hydration, too. Lettuce, watermelon, broccoli, grapefruit, carrots and apples are just a few examples of fluid-filled fruits and vegetables.
