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
1100 Connecticut Avenue, N.W., Suite 430, Washington, D.C. 20036
http://www.foodinsight.org
11/2011
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.