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“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:
How do I get it all done? Simple. I fill out The Daily Page, my secret weapon for aligning my work + wellness.
It is now available as a spiral-bound planner, notepad, instant digital download, or planner for the Goodnotes app.
My online course will teach you how to achieve optimum hydration and get organized using The Daily Page.