There’s nothing quite like the first sip of a freshly brewed cup of coffee in the morning.
Don’t worry, I’m not going to suggest that you abandon caffeine entirely. I still enjoy a good cup of coffee, but these days I start my day by rehydrating with fluids and elyte electrolytes before having a cup of coffee.
This is because the electrolytes + water act on your adrenal system to wake you up naturally for the day. Follow through 60-90 minutes later with your favourite cup of coffee and this will help with your sleep at night (reducing the caffeine crash mid- morning too).
Drinking coffee (and caffeine) can deplete your body of electrolytes, in particular sodium.
Let's explore the relationship between coffee and sodium depletion, and how you can manage your intake to maintain a healthy balance:
The Diuretic Effect of Coffee : One of the key reasons coffee impacts sodium levels in the body is its diuretic effect. Diuretics are substances that increase urine production, prompting the kidneys to expel more water. This process helps the body eliminate excess fluids but also results in the loss of essential electrolytes, including sodium.
When you consume coffee, the caffeine content stimulates your kidneys to produce more urine. This increased urine output can lead to a higher excretion of sodium, an essential mineral that plays a crucial role in maintaining fluid balance, nerve function, and muscle contractions.
Dehydration: Excessive coffee consumption without adequate water intake can lead to dehydration. When the body is dehydrated, it may struggle to maintain sodium balance, further exacerbating sodium depletion.
Reduced Sodium Reabsorption: Caffeine can interfere with the kidneys' ability to reabsorb sodium effectively, leading to more sodium being excreted rather than retained in the body.
So how do we maintain the right balance?
- Stay hydrated. Ensure you are having at least 1 x sachet of elyte mixed with water to every 1-2 cups of coffee. Pre-hydrate yourself before and after the coffee.
- Consider timing- try not to drink coffee after an intense workout as your body already needs these essential electrolytes + water so you could deplete your body even more
- Monitor your intake- try not to have more then 2 cups of coffee a day and aim to have them before midday so the caffeine does not affect your sleep
- Start your day right- always start your day with a large glass of water + elyte electrolytes then follow with a cup of coffee
- Listen to your body- Be aware of signs of sodium depletion, such as muscle cramps, fatigue, dizziness, headaches or brain fog.
Understanding the impact of your morning coffee on sodium levels can help you make more informed choices about your daily habits. While coffee offers numerous benefits, from its invigorating aroma to its ability to boost alertness, it's essential to be aware of its potential to deplete sodium through its diuretic effects. By staying hydrated with elyte, you can enjoy your morning cup of coffee without any negative side effects
-Annelies Grimshaw, Sports Nutritionist
