Does your iced coffee dehydrate you in the summer heat? I asked the expert
When the summer sun falls, we should all Maintain hydrationbecause dehydration can increase the risk of thermal fatigue Thermal stroke. But when I saw the National Weather Service in Las Vegas advise some residents in California, Nevada and Arizona to stop drinking caffeine. Extreme heat I thought it was going too far to prevent dehydration.
I consulted three experts up to the point where I needed to put iced coffee in order to see if caffeine actually caused dehydration.
Does coffee cause dehydration?
“Caffeine, the main active ingredient in coffee, has a mild diuretic effect.” Jessica McAlisterregistered dietitian based in MS, RDN, HO, HONOLULU. “But the general idea that drinking coffee automatically causes severe dehydration is an oversimplification that deserves a meticulous look, especially in hot climates.”
Diuretics are substances that increase urine production. Coffee has this effect, but McAllister says that moderate coffee intake is not the case for healthy people Causes dehydrationbut it may instead contribute to daily liquid intake.
Zeitlin adds that what is being talked about in the NWS Las Vegas post is caffeine, not just coffee. It is also available in soda, energy drinks and chocolate. She advises people to keep their caffeine intake at about 300mg each day. This is about 1-2 cups (8-16 oz) Drip coffee) or 1-2 shots espresso every day. If you stick to this and otherwise healthy, Zeitlin says you don’t need to worry about the temperature outside.
Amelia TINew York City registered dietitians and diabetes educators who are also part of CNET’s Medical Review Board said, “It’s not a big concern unless you’re already at risk (e.g., high blood pressure or other heart problems) or are not sensitive to fever. Appropriately.”
Is coffee a vasoconstrictor?
Depending on these caffeine dehydration headlines, one Bluesky users stated The problem is not dehydration. It is actually vasoconstriction, which is a stenosis of the blood vessels.
When asked about this, she said, “We are studying that caffeine can cause vascular stenosis, or vasoconstriction, but this does not necessarily lead to lower heat dissipation or increased body temperature in real life.”
Zeitlin agrees, “The true core is that caffeine is a vasoconstrictor factor. In other words, blood needs to flow freely to constrict blood vessels and prevent heat strokes (or strokes).” However, for coffee to have a major impact on blood vessels, it depends on three factors. It’s how sensitive you are to caffeine, how much caffeine you drink, your personal health and medical history.
“Drinking water all day, eating a variety of fruits and vegetables during meals has never been directly told by a doctor to monitor your caffeine intake. You can enjoy a cup or two without stress,” however, if you have a history of heart health, you should check with your doctor to know what your daily caffeine limits are.
Do experts recommend that people stop drinking coffee in the heat?
“I don’t recommend that most people stop coffee consumption completely because you’re hot. Stay hydrated And don’t consume too much,” says TI. “I recommend choosing iced coffee. Thermal fatigue Like dizziness, rapid heart rate, nausea, headache, or annoying skin. ”
McAllister agrees, especially if you’re sweating, unless your coffee consumption replaces the hydration solution like water. “I don’t think there’s enough scientific evidence to help you avoid coffee when it’s hot outside,” she said. “One thing is, if you’re drinking coffee for ‘pick up’ or warm up, or if you’re drinking coffee, you’re likely to be outside for just the hottest times, so you can drink cool and plenty of water to minimize the risk of dehydration and overheating. ”
Zeitlin is on the same page. “We recommend drinking 1-2 cups of coffee every day regardless of the weather.
“But if your doctor tells you to avoid caffeine for any reason, do so.”
Important precautions to take out the summer heat
You may not be as hot as the headline says, worrying about coffee consumption, but when it gets hot this summer, certain precautions should be taken.
Increase your liquid intake: “Think about drinking and including water regularly throughout the day Electrolyte-rich beverages “If you sweat a lot or are exposed to fever for more than an hour, drinking more water on a hotter than usual day is more than 2-4 cups of water than your normal baseline water intake,” Zeitlin added.
If you’re sweating, add an electrolyte: “The precautions I recommend at hotter than normal temperatures include hydration with water Adding electrolytes If you’re sweating badly in the heat for a long time or sweating in the heat,” says TI.
Drink a glass of water before coffee: “A good general rule when consuming coffee is to drink 8 ounces of water first,” says Zeitlin. “Your body’s response to caffeine is milder and prevents anxiety.”
Avoid excessive alcohol: “Drinking alcohol This can increase your chances of becoming dehydrated, especially if you spend a lot of time outdoors,” explains McAllister.
Consumes foods with high moisture content: TI especially recommends watermelon, berry and greens. McAllister adds that cucumbers, oranges and strawberries are perfect for this. I don’t like drinking water.
Eating raw fruits and vegetables: “Fresh fruits and vegetables rehydrate with their own moisture content and provide important minerals (also known as electrolytes) that help prevent dehydration,” says Zeitlin. “Cooked vegetables are great for these minerals, but they do lead to cooking moisture.”
Skip workouts in the hottest part of the day: Unless your body is used to fever, ti will advise High-intensity training schedule It’s a cool time.
Indoor exercise: In a similar note, Zeitlin states, “stay indoors in air conditioning if possible and change your outdoor exercise routine to indoor exercise on these very hot days.”
Listen to your body: McAllister emphasizes the importance of being vigilant for signs of heat exhaustion, including dizziness, headaches and nausea. If you’re feeling unwell, move to a cooler area.