“Can I still drink coffee?” is a question I often get from folks when they start hydrating. And the answer is yes, absolutely.

Caffeine intake up to 400 milligrams per day (which amounts to about 4 cups of brewed coffee, or two shots of espresso) has not been shown to produce problematic dehydrating effects (Quench, p. 214). If your caffeine intake is less than that you probably don’t need to worry too much.  But, if you’re adding sugar or other artificial sweeteners, creamers, or flavors you’ll be adding more dehydrating ingredients to your drink. You might also just be interested in making your coffee healthier to limit its impacts as much as possible. If so, you’re in the right place! Below are some of my favorite tips for making healthier, more hydrating coffee!

Start with Lemon Water

Sleep is when our body works overtime to clear out the waste produced by our cells. When you wake up you want to flush your system with a hydrating fluid, not a caffeinated drink like coffee. Avoid making coffee or tea your morning ritual, and instead, try embracing warm lemon water with a pinch of sea salt. The added vitamins, minerals, and electrolytes help the water absorb deeply to help clear out this cellular waste through your fascial and lymphatic system, and it helps primes your body for a day of absorption. Learn more about lemon water in this blog post: Why You Should Drink Warm Lemon Water.

Replenish Your Fluids

This kinda follows old “what goes out must go in” rule. Try to consume 8 ounces of water for every coffee beverage (8 ounces of brewed coffee or shot of espresso) consumed. This is a simple way to make sure you offset any dehydrating effect of the caffeine.

Use it as a Hydration Motivator

Try setting a goal to achieve before you consume coffee. Personally I try to have my warm lemon water during my morning workout, and then sip another 12 ounces while I’m getting ready for the day. By the time I make coffee (around 9AM) I’ve usually had at least 24 ounces of water. If you love coffee this works as great motivation, but it will also show you that proper hydration can wake your brain up even more than caffeine.

Use Healthier Ingredients

Alright so your love for coffee is here to stay but you just want to know how to make it healthier and more hydrating. I’m in this same boat, so I’ve got some great tips for you:

1. Stir in a collagen powder. Collagen is the largest source of protein in our bodies. Our fascial system, which is vital to hydration, is more than 80% collagen. You can stir an unflavored collagen powder into coffee and it’s basically undetectable in flavor and texture. It’s also great if you whip or froth it into milk (I prefer oat milk) to top your coffee with.
2. Sweeten it naturally! Skip the syrups and sugar cubes. Instead, try sweetening your coffee your natural sweeteners like honey or pure maple syrup, both of which contain valuable micronutrients and minerals.
3. Mushrooms! Another supplement that is easy to add to coffee is mushroom powders or tinctures. Mushrooms have powerful anti-oxidant properties and their fibers are known for retaining moisture. I love the powders available from Four Stigmatic (you can use code HONEY for 10% off your order) but you can also find mushroom powders at most health food stores. I combine their Mushroom Elixir with Chaga 1:1 with coffee.
4. Spice it up! Add spices like cinnamon, cardamom, or ginger to your coffee for natural flavor and benefits! Cinnamon is great for reducing inflammation. Cardamom has been used for centuries to aid in digestion, bloating, and heartburn. Ginger is great for immune health and reducing aches and pains.
5. Add some fat. Putting fat in your coffee? You bet! Try adding 1/2-1 a teaspoon of unsalted butter (bonus points if it comes from grass-fed cows), coconut oil, or a store-bought MCT oil into your coffee. This will help you avoid the caffeine jitters but the added fat also provides long-lasting hydrating properties.
6. Try a plant-based milk. I love dairy but also really enjoy oat milk or nut milk (like almond or cashew) in my coffee. Blend it with a little maple syrup and dash of cinnamon or vanilla to make a flavorful creamer.
7. Try Cold Brew! Cold brew coffee is 60% less acidic than traditionally brewed coffee, it also has slightly less caffeine making it a bit less dehydrating and easier on your system. Here’s how I make mine at home using a French Press.