Should You Skip the Iced Coffee This Summer Because of Dehydration?

You know the exercise – it is important to remain always hydrated, but especially in summer heat. However, this message was transformed at another level when the National Weather Service of Las Vegas advised residents of certain parts of Nevada, Arizona and California to avoid caffeine during extreme heat. Logic is that caffeine can speed up dehydration, which increases your risk of thermal exhaustion or even heat stroke. The NWS opinion quickly made the headlines. To see if we must really drop off our frozen cafes this summer, I contacted three dietitists for the facts.

Does coffee cause dehydration?

“Caffeine, the main active ingredient of coffee, has a slight diuretic effect,” explains Jessica McAlister, MS, RDN, recorded dietitian based in Honolulu, Hi. “However, the common idea that drinking coffee automatically causes significant dehydration, especially in hot weather, is an excessive simplification which deserves a more in -depth appearance.”

A diuretics is a substance that increases urine production. Although coffee has this effect slightly, McAlister states that for healthy individuals, the moderate coffee contribution does not cause dehydration, but can rather contribute to the daily contribution in cash.

Zeitlin adds that what we are talking about in the NWS Las Vegas position is caffeine, which is not only in the cafe. It can also be found in sodas, energy drinks and chocolate. She advises people to keep their caffeine consumption at around 300 mg per day. These are about 1-2 cups (8-16 ounces of drop by drop) or 1-2 espresso strokes daily. If you stand there and are also healthy, Zeitlin says you don’t need to worry about the outside temperature.

Amelia Ti, dietary educator and diabetes registered in New York, which is also part of the CNET medical examination committee, adds: “This is not a major concern unless you are already at risk (for example, high blood pressure or other heart problems) or thermacious. Liquids adequately.”

Is coffee a vasoconstrictor?

In response to these caffeine dehydration titles, a Bluesky user said that the problem was not dehydration. It is actually vasoconstriction, which is the narrowing of blood vessels.

When I questioned Mallister on this subject, she said: “Studies have found that if caffeine can cause the blood vessels or vasoconstriction, this does not necessarily result in reduced heat dissipation or increased body temperature in real life.”

Zeitlin agrees, declaring: “The nucleus of the truth is that yes, caffeine is a vasoconstrictor, which means that it restricts your blood vessels and prevent a stroke of heat of heat (or any stroke) requires that our blood works freely, not built around our body.” However, so that coffee considerably affects your blood vessels, it depends on three factors: how sensitive you are, how many caffeine you drink and your personal health and your medical history.

“If you drink water throughout the day, you eat a variety of fruits and vegetables in your diet and your doctor never told you to monitor your caffeine intake, you can comfortably enjoy 1 to 2 cups of coffee without stress”, concludes Zeitlin. On the other hand, if you have cardiac health history, you should check with your doctor to determine your daily caffeine limit.

Do experts recommend that people stop drinking coffee in the heat?

“I would not recommend that most people stop consuming coffee simply because it is hot, as long as you stay hydrated and don’t consume too much,” said Ti. “I would recommend opting for an icy coffee, limiting extra-worm or several cups of coffee or other caffeinated drinks, especially if you sweat more and watching signs of heat exhaustion such as dizziness, quick heart rate, nausea, headache or moist skin.”

Mallister agrees, as long as your coffee consumption replaces no more moisturizing liquids, like water, especially if you sweat heavily. “I don’t think there is enough scientific evidence to support coffee avoidance when it’s hot outside,” she said. “On the one hand, most people drink coffee to” pick up “or to warm up. If you drink coffee, you are likely to be outside in hot weather for only a short time, you should therefore be able to stay cool and drink a lot of water to minimize your risk of dehydration or overheating.

Zeitlin is on the same wavelength. “I recommend that people keep a coffee at 1-2 cups per day, whatever the weather, and to have a full glass of water for each cup or a photo of espresso and they have and they have and they have and they have and they have and they have and they have and they have and

Take advantage, “she said.” But if your doctor told you to avoid caffeine for any reason, then do it. “”

Important precautions to take in summer heat

Although you may not have to worry about your coffee consumption in the heat as much as the titles say it, you should always exercise certain precautions when it is hot this summer.

Increase the cash supply: “Drink water regularly throughout the day and plan to include drinks rich in electrolytes if you sweat strongly or exposed to heat for more than 1 hour,” explains Mallister. Zeitlin adds that drinking more water on warmer days than normal “means 2 to 4 more glasses than your usual water consumption”.

Add the electrolytes if you sweat a lot: “The precautions that I would recommend to temperatures warmer than normal include hydration with water and the addition of electrolytes if you sweat heavily or outside in heat for long periods,” said TI.

Drink a glass of water before coffee: “A good general rule for each time you consume coffee is to have a glass of 8 ounces first,” explains Zeitlin. “Your body’s response to caffeine will be softer and will prevent attacks.”

Avoid excessive alcohol: “Drinking alcohol can increase your chances of dehydrating, especially if you spend a lot of time outside,” explains Mallister.

Consume food with a high water content: Ti specifically recommend watermelon, berries and greens. Mallister adds that cucumber, oranges and strawberries are perfect for this, especially if you don’t like drinking water.

Eat raw fruits and vegetables: “The raw fruits and vegetables will hydrate you with their own water content and give you essential minerals (AKA electrolytes) to prevent you from dehydration,” said Zeitlin. “The cooked vegetables are perfect for these minerals, but you will prepare the water content.”

Avoid training at the hottest part of the day: Unless your body is used to heat, TI advises planning your high intensity training sessions for a cooler time.

Exercise inside: On a similar note, Zeitlin says: “Stay inside in air conditioning when possible and change your outdoor exercise routine in an inner routine in these super hot days.”

Listen to your body: Mallister underlines the importance of remaining vigilant on signs of heat exhaustion, which include stunning, headache or nausea. If you feel bad, go to a cooler area.