Water is an elixir that is crucial for our survival. Water is the glue that holds our bodies together. The importance of water for our bodies surpasses all the other nutrients. The requirement of water varies with individuals, their activities and environment. Individuals living in a hot climate would need more water for their maintenance. But, we often replace our water with caffeine-laden drinks for hustling through a busy day. Although, caffeine can help you get through a busy day, it can also do some damage in the process. So, if you are heavily addicted to caffeine, now would be a good time for you to reconsider.
Effects Of Caffeine
You might think caffeine is great for your health because of its ability to keep you alert. But, you ought to reconsider your opinion. Caffeine stimulates the brain by decreasing the activity of the neurotransmitter adenosine. The function of adenosine is to keep the production of other neurotransmitters in check. Caffeine increases the levels of all other neurotransmitters to induce alertness. Caffeine can provide a transient sense of well-being.
The effects of caffeine can be pretty intense for people who consume four to eight cups of coffee every day. When the consumption of coffee surpasses the acceptable limit of caffeine consumption, the effects become very apparent. The symptoms of overconsumption of coffee are irritation, nervousness, muscle spasms, elevated heart rate, high blood pressure etc. Another prominent effect of caffeine is its ability to dehydrate. It acts as a diuretic inside the body and deprives the body of hydration.
Long-Tern And Short-Term Diuretic Effect Of Caffeine
The diuretic effect of caffeine can be very evident. Caffeine consumption can lead to frequent urination as a short-term effect of coffee due to its diuretic ability. For people who live in humid weather and who exercise, caffeine can aggravate their level of dehydration. A cup of coffee has around 100 milligrams of caffeine. So, for every cup of coffee that you consume, you should consume an extra cup of water to compensate.
The body gets used to the diuretic effect of caffeine due to its regular use. But, this effect can be short-lived if you refrain from caffeine for a few days. When you start again, your body will show its diuretic effect. So, it is important to increase the consumption of water while you are consuming caffeine.
According to the U.S. Institute of Medicine, an adult male requires around three liters of water daily, whereas a female requires around 2.2 liters of water daily. This requirement of water would increase if you are physically active or living in a hot and humid place. If you are under medical care, it is important for you to consult your doctor regarding the requirement of water.
Cut Back On Your Caffeine
Caffeine can come from multiple sources and not just from coffee. So, it is important for you to first examine the source of your caffeine before you can cut down on it. Apart from coffee, soda, chocolates, energy drinks, diet medications and performance-boosting supplements also contain caffeine. As it won’t be possible for you to cut down on all the sources, you can pick a few options that you can refrain from. You can cut down on coffee one cup at a time until you reach your target number. This way you can avoid intense withdrawal symptoms like lethargy, headaches etc.
Invest In Healthy Habits
Make your rules and follow them ardently. Pick a time in the morning and avoid taking caffeine after that. Carry your water with you to keep yourself hydrated. Use technology to keep a track on your caffeine consumption.
Little changes can make a big difference. Change your mental attitude before making the behavioral change and then you can achieve any target.