On hot days, a cup of iced coffee that seems refreshing can make your body craze more water. Although coffee does not cause complete dehydration, if you only drink coffee without adding enough filtered water, water imbalance is completely possible.
Coffee is not bad, but you need to be alert when using it
According to Dr. Rob van Dam, Professor of Exercise Science, Nutrition and Epidemiology at George Washington University, drinking moderate coffee on hot days is not a concern. He emphasized: Drinking coffee in moderation is not a concern for dehydration, even when it is hot, if it is part of the reasonable drinking habit throughout the day.
Although it contains caffeine, a mild diuretic, coffee is still a form of fluid that can contribute to your total water intake. However, for those who are not used to caffeine, the diuretic effect may be more obvious, increasing the risk of dehydration if not supplemented with filtered water in time.
When to Not Drink Coffee
The danger lies not in coffee, but in the imbalance between coffee and filtered water. Caffeine in coffee stimulates the kidneys to increase water secretion, but for people who are used to drinking coffee regularly, the body often absorbs this effect.
Those who do not regularly consume caffeine should avoid coffee or energy drinks on hot days, notes Dr. van Dam. In particular, hot coffee not only supplements caffeine but can also increase body temperature, causing you to sweat more without realizing it.
How to drink coffee without dehydration?
The key is regulation and reasonable coordination. Natalie Newell, a registered nutritionist at UNC Rex Nutrition Services, recommends: Adults should not consume more than 400mg of caffeine per day. If you drink coffee, make sure to drink at least the same amount of water."
Specifically, for every 12 ounces (about 355ml) of coffee, you should drink an additional 1224 ounces of filtered water to maintain water balance.
In addition, you can:
Try cold coffee or add ice to reduce body heat.
Make coffee with milk or use plant milk to supplement nutrients.
Change the wind with iced tea, coconut water or sugar-reduced electrolyte.
Create detox water from fruits and herbs to make the filtered water more attractive.
