Caffeine is one of the most popular energy-boosting substances in the world.
Million people can't imagine, how to start a new day without a cup of coffee. Actually, coffee is not the only source of caffeine.
You've probably heard this popular affirmation that taking too much caffeine may disturb water balance in your body and even lead to dehydration.
It's really important to keep adequate hydration, as water is involved in almost all processes in your organism.
Numerous publications suggest that you shouldn't include caffeinated drinks in your daily liquid demands. It was also recommended to take one glass of water after every cup of coffee and tea.
Some people notice that drinking several cups of coffee makes them to pass urine a bit more frequently.
This mild diuretic effect usually becomes apparent, when you consume large doses of caffeine (500 mg or more), especially after several days of withdrawal.
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In those, who drink coffee and tea regularly, tolerance to caffeine develops, reducing diuretic action.
Scientists were interested, whether this light effect can really lead to dehydration and significant water imbalance.
They carried out a small study, which involved 50 healthy men from 18 to 46 years old with stable weight. All participants didn't take any medicines and supplements that could potentially influence on fluid-electrolyte balance.
Women were excluded from this investigation because of possible fluid fluctuations, occurred during menstrual cycle.
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There were two trials, separated by 10 days-period. in these ten days people could follow their usual diet and activity.
During each trial, members took certain amount of water (six equal bottles) and ate diet, controlled by the researchers. Men were also asked to stay off alcohol and physical activity prior to each trial, as this could change their overall hydration.
In the course of the trial, participants drank four cups (4*200 ml) of black coffee a day during three days, and then three extra cups of clean water a day during four days.
Total body fluid was measured before and after each of two trials. In addition to this, participants recorded mody mass, levels of electrolytes and creatinine in the blood and urine.
Experts say that no significant difference was found in fluid balance characteristics before and after trials. It was only found that sodium amounts in the urine were a bit higher during on-coffee days.
However this investigation has a lot of limitations, as the trial was small and all participants were recognized as moderate coffee-drinkers. So it's not clear enough, whether the effects are the same in individuals, who take coffee once in a while.
Other studies have also shown that despite mild diuretic effect of caffeine, taking it in moderation doesn’t result in excessive fluid loss and serious dehydration.
Moreover, experts say that caffeine can bring you numerous health benefits, as it was found to decrease risks of type 2 diabetes, liver cancer and Parkinson's disease.
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