Don’t be fooled by those “this is your body on caffeine” infographics! Separate the myths from facts, and learn how moderate caffeine can help you achieve a fit, healthy lifestyle.
MYTH: Caffeine makes you dehydrated because it makes you have to urinate more
FACT: A diuretic is something that promotes the formation of urine by the kidneys. Caffeine can be a diuretic, but it’s not a very powerful one. People who regularly consume caffeine build up a tolerance to caffeine’s diuretic effects, meaning they don’t have to pee any more than someone who has the same amount of fluid from just water. One study suggested that only high doses of caffeine (360 mg or greater) increased urine production, and another study suggested that consuming caffeine before a workout negated caffeine’s diuretic effects. Staying hydrated is important, and the Mayo Clinic recommends drinking 13 cups of total beverages for men and 9 cups of total beverages for women. That means all liquids from all sources, including Avitae!
MYTH: The US consumes the most caffeine
FACT: USA has the most caffeinated products on the market, but the caffeine consumption of other countries beats that of the US by far! Sweden consumes the most caffeine per day (388 mg/day), followed by Norway (379 mg/day), Netherlands (369 mg/day) and Denmark (354 mg/day). The US doesn’t even make the top 10!
MYTH: Caffeine damages your liver
FACT: Caffeine is metabolized by your liver, but there isn’t evidence to connect caffeine consumption with liver damage. On the contrary, caffeine may help people with non-alcohol related fatty liver disease (NAFLD). NAFLD is caused by fat, not alcohol, and it’s a growing problem because of the rise in obesity and Type 2 diabetes. Caffeine may even help people with hepatitis C reduce the risk of liver fibrosis.
MYTH: Caffeine damages your heart
FACT: Caffeine doses of 160 mg or more can raise blood pressure, especially in people with hypertension and people who aren’t regular caffeine consumers. However, drinking caffeine (especially from tea) can lower blood pressure. And as for caffeine and heart arrhythmias, or irregular heart rhythm, multiple studies have shown that moderate doses of caffeine (less than 300 mg/day) is not associated with irregular heart rhythm. Moderation is key!
MYTH: Caffeine helps you lose weight
FACT: This one depends on a few factors. Is caffeine going to make you choose the gym over of a Netflix binge? Probably not. Preliminary research out of Australia suggests some people have decreased appetite after drinking regular coffee, and research out of Germany suggested that people who consume caffeine were more likely to keep weight off than non-caffeine consumers. Of course, any attempts to lose weight with coffee will be for naught if your caffeine comes with added sugars. A clean, sugar-free caffeine source like Avitae is a much better option!