Question:
After I drink caffeinated coffee and colas, I feel dehydrated. I'd like to avoid this when I exercise. What should I drink, instead? Will decaffeinated drinks have the same effect?

Answer:
Caffeinated drinks, generally consumed in quantities of 16 ounces or more, are diuretic. Diuretics increase the secretion and flow of urine. This results in water loss from the body, often leading to dehydration. Other foods and beverages containing caffeine are tea, cocoa, chocolate, many cola and noncola soft drinks, and some over-the-counter and prescription drugs (decongestants, pain relievers, and diet aids). The caffeine content can vary for each product, so it's a good idea to check the ingredient label if you are trying to limit your intake.

Decaffeinated drinks, containing no traces of caffeine, do not have a diuretic effect. However, you may want to select your exercise beverage carefully. Water is always a smart choice but you may also want to consider sports drinks with 6%-7%, and no more than 8%, carbohydrate concentration (check the label). They work faster than water to help replenish fluids in your body. If possible, you should also choose cold liquids because they hydrate and cool you quicker. Fruit juices are tasty and often great thirst quenchers but don't replenish fluids as quickly as other drinks. If you choose fruit juices, dilute them in half with water.

To avoid dehydration, drink plenty of the suggested fluids before, during, and after exercise (four to eight ounces at 15 minute intervals). Try not to wait until you're thirsty to drink, since thirst is an early sign of dehydration. To make sure you don't get too dehydrated from exercise, weigh yourself before and after your workouts. For every pound you lose, you need to drink 16 ounces of fluid (sorry, weight lost that fast is almost always water weight and needs to be replaced). Finally, as part of your daily routine, sip six to eight glasses of fluids throughout the day to not only prevent dehydration but also maintain good health.

Copyright, The American Running Association

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