One can read on different forums that the intake of coffee is reducing the hydation process. As anyone a proof/explanation of this? Thanks
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Caffeine is a diuretic. This much is true. However, if you're accustomed to drinking X mg/day, your body will have equilabrated at that level. If your consumption stays relatively stable, you're not going to be dehydrated. If, however, you suddenly increase your consumption to 4X, without increasing your water intact, you're likely to experience some degree of transitory dehydration.
However, I have to say I've never seen anybody in the ER with a significant degree of dehydration strictly from caffeine. Caffeine and laying in the sun, certainly. But not caffeine alone.
Besides guzzling water, milk is a top choice to refuel. Sodas, even diet ones, get a bad rap for lacking nutritional value, but they can still be hydrating. Juices and sports drinks are also hydrating -- you can lower the sugar content by diluting them with water.
Coffee and tea also count in your tally. Many used to believe that they were dehydrating, but that myth has been debunked. The diuretic effect does not offset hydration.
Alcohol is a huge dehydrator, says White. You should try to limit your intake, but if you are going to raise a glass, aim for at least a one-to-one ratio with water.