Caffeine (cont.)
How much fluid do we need?
Anyone who has ever been on a diet will tell you
that you are supposed to drink at least 8 cups of water a day. Everyone
knows this, but finding the evidence to support it is another story. In 2004,
the Food and Nutrition Board established recommendations on the intake of water.
The recommendations were set based on the necessary amount needed to maintain
health and reduce chronic disease risk:
- The vast majority of healthy people
adequately meet their daily hydration needs by letting thirst be their guide.
- The report did not specify exact requirements for water, but set general
recommendations for women at approximately 2.7 L (91 oz) of total water-from all
beverages and foods-each day, and men an average of approximately 3.7 L (125 oz daily) of total water.
- The panel did not set an upper
level for water.
- About 80% of people's total water intake comes from
drinking water and beverages—including caffeinated beverages—and the other
20% is derived from food.
- Prolonged physical activity and heat exposure
will increase water losses and therefore may raise daily fluid needs, although
it is important to note that excessive amounts of fluid can be life-threatening.
Acute water toxicity has been reported due to rapid consumption of large
quantities of fluids that greatly exceeded the kidney's maximal excretion rate
of approximately 0.7 to 1.0 L/hour.
The report allows all fluids to be counted
into your total intake, so people began eliminating water from their diet in
favor of other liquids. However, the recommendations were not intended to reduce
water consumption. Water should be your primary source of fluid. Our bodies are
made up of over 60% water, not coffee, tea, juice, or soda. Caffeine is a treat
that will have health consequences when consumed in excessive amounts and is not
safe for everyone. Set limits on the treats that you allow yourself, and be sure
to give your body what it needs in adequate amounts. It's the only body that you
have.
References: American Beverage Association
American Heart Association
Center
for the Science in the Public Interest
"Children Increasingly Consuming Caffeine." National Drug Strategy Network. May-June 1998 http://ndsn.org/mayjun98/caffeine.html.
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Last Editorial Review: 6/26/2007
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