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Caffeine and hydration
Table of Contents
1. Recommendations for fluid intake
Recommendations for the amount of fluids consumed vary between 1.53 l/day. The European Food Safety Authority determines the daily fluid demand for approximately 2 l for women and approximately 2.5 l for men (at moderate physical activity and moderate environmental conditions). Another commonly used calculator for calculating basic water needs is: 30 ml/kg body weight, e.g. 70 kg × 30 ml = 2. 1 l During the estimation of fluid needs, lifestyle, environment (temperature, humidity), extra-activity products and anthropological conditions must be taken into account. Of course, there is a greater body mass.30% of people need to remember that no more fluids are needed during the day.2. It's a source of caffeine
Caffeine is a plant-based food ingredient found in coffee, tea, chocolate, cocoa, energy drinks, athlete's gels, and some dietary supplements. It is consumed regularly in the form of coffee by the majority of the population. The amount of caffeine in coffee varies widely and ranges from 90 to 250 mg. Depending on the form and technique of brewing.3. The effect of caffeine
The action of caffeine is based on inhibiting the A1 and A2 adenosine receptors found in the heart and central nervous system (CNS). They cause a number of changes in the human body. The effect of this is a strong effect on the cerebral cortex. It facilitates thought processes, improves mood and reduces fatigue, makes it difficult to fall asleep.4. The effect of caffeine on hydration
Caffeine in high doses (500 mg) has a diuretic effect, has been thought to increase fluid excretion. The urinary effect of caffeine was observed many years ago. The authors of the first publications suggest that caffeine intake causes acute diarrhoea, whereas regular intake may lead to the development of tolerance and anti-diuretic effects. Up to now, however, it was thought that restricting caffeine in water for 4 days leads to loss of fluid secretion.
