​You or someone you know may drink tea or coffee to help wake up in the morning or get over the afternoon slump at work. You may have heard they also help trigger a bowel movement when constipated. But have you heard that coffee and tea make you dehydrated?

​Caffeine occurs in nature in coffee beans, cocoa seeds, kola nuts, and in some tea leaves. It stimulates our nervous system, boosting alertness and energy. Caffeine also makes our muscles more ready to do work. That's why coffee and some teas, as well as some sports drinks and sodas, stimulate a bowel movement.

But did you know that caffeine is also a mild diuretic? That means it causes more water to leave your body through your urine. Research shows that it takes at least 400 mg of caffeine to make that happen. So, if you don’t have any health issues, having 3 cups of coffee within the same day counts toward your water intake. Any more than that, and the caffeine will make you lose more water when you pee, dehydrating you. What is a caffeine lover supposed to do?

Drink more water. The average man should drink 100 ounces of water a day and the average woman 73 ounces a day. So you may want to drink more water if your daily caffeine intake is more than:
3 cups (24 ounces) of brewed coffee
4 cups (32 ounces) of black tea
8 cups (64 ounces of green tea
7 cans (84 ounces) of soda

Bottomline: Just remember to stay hydrated for a healthy and happy you. Work with My Wealth in Health for health & wellness coaching to balance your caffeine and water intake. 


References:

• https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
• https://www.mdpi.com/2072-6643/13/9/2918
• https://medlineplus.gov/caffeine.html

Sometimes, when we are very sick, fatigued, or grieving, it can be easy to forget about the many self-care tools we have on hand. That's because a stressed mind is more prone to forgetfulness as well as reduced critical thinking and problem solving. To help you remember your self-care tools in the midst of upset, worry, and despair, take inventory of your self-care toolkit.

​Take a look at the types of self-care you can do on a regular basis and those you can quickly reach for at a moment's notice. If there's a self-care method that requires supplies (teas, essential oils, medication, batteries, etc.), double check that you have enough so that you are prepared for unforeseen stressors.

To help you take stock of your self-care tools, check out my Self-Care Toolkit Inventory chart provided here: