1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,880 --> 00:00:15,880 Speaker 1: I am Tom Holland and this is Fitness Disrupted one 3 00:00:16,079 --> 00:00:23,360 Speaker 1: three seven. Try methyl xanthine. I love that, I love 4 00:00:23,400 --> 00:00:27,040 Speaker 1: one three seven. Try methyl zanthine. And for those of 5 00:00:27,040 --> 00:00:28,920 Speaker 1: you who don't know what it is, many of you 6 00:00:29,360 --> 00:00:34,520 Speaker 1: love it too. It is the most consumed psychoactive substance 7 00:00:34,920 --> 00:00:41,600 Speaker 1: in the world. Yes, talking about caffeine. Caffeine and I 8 00:00:41,680 --> 00:00:45,400 Speaker 1: say this before almost every show, perfect topic for an 9 00:00:45,400 --> 00:00:48,880 Speaker 1: episode of Fitness Disrupted, And whenever I do these fit tips, 10 00:00:48,880 --> 00:00:50,599 Speaker 1: I want to make them longer, but no need. I'm 11 00:00:50,600 --> 00:00:54,480 Speaker 1: gonna give you three studies to back the fact that 12 00:00:54,960 --> 00:00:58,840 Speaker 1: caffeine is not the diuretic that your mom, your dad, 13 00:00:58,880 --> 00:01:02,600 Speaker 1: your coach, your friends may have told you it is. 14 00:01:02,960 --> 00:01:08,120 Speaker 1: Caffeine is not the diuretic that so many believe it 15 00:01:08,160 --> 00:01:12,520 Speaker 1: to be. What do they say? That drinking coffee causes 16 00:01:12,560 --> 00:01:18,640 Speaker 1: dehydration right, and that you should avoid or significantly limit 17 00:01:18,920 --> 00:01:24,560 Speaker 1: your consumption of caffeinated beverages to what to maintain your 18 00:01:25,040 --> 00:01:29,839 Speaker 1: fluid balance to not be dehydrated. And there are many 19 00:01:29,880 --> 00:01:33,600 Speaker 1: who tell you who contend that drinking coffee and other 20 00:01:33,680 --> 00:01:40,120 Speaker 1: caffeinated beverages will actually what compromise your hydration status. And 21 00:01:40,160 --> 00:01:42,080 Speaker 1: if you drink a lot of coffee, if you gotta tea, 22 00:01:42,319 --> 00:01:44,679 Speaker 1: if you drink a lot of caffeine, you're in a 23 00:01:44,720 --> 00:01:52,480 Speaker 1: perpetual state of dehydration. Not true, Perfect topic for this show. 24 00:01:52,920 --> 00:01:56,920 Speaker 1: So what is a diuretic? Really simply, it's something that 25 00:01:57,080 --> 00:02:01,320 Speaker 1: causes your kidneys to produce more you're an output than 26 00:02:01,360 --> 00:02:06,640 Speaker 1: they normally would. So if caffeine is the diuretic that 27 00:02:06,800 --> 00:02:11,160 Speaker 1: people believe it to be, the more you drink, the 28 00:02:11,280 --> 00:02:16,120 Speaker 1: more you pee out. Let's be just really clinical here. 29 00:02:16,480 --> 00:02:18,519 Speaker 1: The more you go the bathroom, and the more you 30 00:02:18,560 --> 00:02:21,120 Speaker 1: go the bathroom, the more you dehydrate yourself. Right again, 31 00:02:21,440 --> 00:02:28,960 Speaker 1: not true. In fact, caffeinated drinks beverages can actually contribute 32 00:02:29,480 --> 00:02:34,680 Speaker 1: to your daily fluid requirement. Mind blowing to so many people. 33 00:02:35,600 --> 00:02:37,640 Speaker 1: And I can't tell you how many people have said 34 00:02:37,639 --> 00:02:41,320 Speaker 1: to me because I enjoy my caffeine, I enjoy my coffee, 35 00:02:41,720 --> 00:02:44,919 Speaker 1: that I shouldn't do that because I'm dehydrating myself, especially 36 00:02:45,480 --> 00:02:50,120 Speaker 1: when I am training for marathon's ultra marathon's triathlons, whatever 37 00:02:50,120 --> 00:02:51,960 Speaker 1: it is. And I'm gonna get to that. We're gonna 38 00:02:52,080 --> 00:02:54,960 Speaker 1: talk about the science and three specific studies, and then 39 00:02:54,960 --> 00:02:57,640 Speaker 1: I'm going to going real world because it is really 40 00:02:57,639 --> 00:03:01,440 Speaker 1: important that we talk about real world applications and usage 41 00:03:01,960 --> 00:03:04,839 Speaker 1: and people who need to make a living utilizing things 42 00:03:04,880 --> 00:03:07,200 Speaker 1: like caffeine and what they do. Because you take the 43 00:03:07,240 --> 00:03:09,480 Speaker 1: science and we take that real world stuff, we put 44 00:03:09,520 --> 00:03:12,000 Speaker 1: it all together with common sense. Okay. So yeah, some 45 00:03:12,120 --> 00:03:15,880 Speaker 1: consider caffeine to be a diuretic, and now some consider 46 00:03:15,919 --> 00:03:19,359 Speaker 1: it to be a mild diuretic. So what is it? Right? 47 00:03:19,520 --> 00:03:23,720 Speaker 1: Does it really dehydrate you the way people say? Well, no, 48 00:03:24,360 --> 00:03:27,040 Speaker 1: you have to take into account the fluid that you 49 00:03:27,080 --> 00:03:30,720 Speaker 1: are actually consuming in the caffeine eated beverage itself. That 50 00:03:30,760 --> 00:03:34,320 Speaker 1: fluid is absorbed and it is retained. Okay, And there's 51 00:03:34,320 --> 00:03:38,720 Speaker 1: a term diorehysis, right, Diuretic dioresis the dire sis that 52 00:03:38,880 --> 00:03:44,760 Speaker 1: coffee consumption can induce does not appear to have a 53 00:03:45,000 --> 00:03:51,520 Speaker 1: net fluid loss. And the studies support that any increase 54 00:03:52,040 --> 00:03:55,760 Speaker 1: in your fluid consumption is going to lead to you, what, 55 00:03:56,680 --> 00:04:01,400 Speaker 1: peeing more, It's going to result in an increase in 56 00:04:02,120 --> 00:04:05,920 Speaker 1: your urine output. I have a really tough time drinking 57 00:04:06,000 --> 00:04:09,200 Speaker 1: water for that very reason. I feel like the joke 58 00:04:09,280 --> 00:04:11,160 Speaker 1: I use is I have a bladder of a four 59 00:04:11,240 --> 00:04:13,480 Speaker 1: year old. So if you drink water, you're going to 60 00:04:13,560 --> 00:04:16,880 Speaker 1: be more If you drink caffeine, you're going to increase 61 00:04:16,920 --> 00:04:20,240 Speaker 1: your urine output. And any increase in either will lead 62 00:04:20,279 --> 00:04:22,880 Speaker 1: to that. So let's look at the studies. Let's look 63 00:04:22,920 --> 00:04:26,200 Speaker 1: at the science. Gonna give you three just awesome studies. 64 00:04:26,600 --> 00:04:30,680 Speaker 1: Number one this was in Plus one two fourteen the 65 00:04:30,760 --> 00:04:35,159 Speaker 1: title no Evidence of dehydration with moderate daily coffee intake 66 00:04:35,560 --> 00:04:40,280 Speaker 1: A counterbalanced crossover study in a free living population. This 67 00:04:40,400 --> 00:04:43,080 Speaker 1: was fifty male coffee drinkers. So I'm gonna talk about that. 68 00:04:43,120 --> 00:04:47,320 Speaker 1: So these people were habitual drinkers, so that may come 69 00:04:47,320 --> 00:04:50,359 Speaker 1: into account. We'll talk more about that shortly. But these people, 70 00:04:50,440 --> 00:04:53,080 Speaker 1: the fifty male coffee drinkers, there were about three to 71 00:04:53,160 --> 00:04:56,320 Speaker 1: six cups of coffee per day already, okay, So they 72 00:04:56,360 --> 00:05:00,479 Speaker 1: participated in two trials, each lasted three consecut of days. 73 00:05:01,040 --> 00:05:05,240 Speaker 1: They controlled for physical activity, food, and fluid intake. And 74 00:05:05,480 --> 00:05:10,480 Speaker 1: the participants either consumed for two d mill liters of 75 00:05:10,560 --> 00:05:15,280 Speaker 1: coffee containing four milligrams of caffeine or water, So they 76 00:05:15,279 --> 00:05:18,680 Speaker 1: were taken in caffeine in the form of coffee or water. 77 00:05:19,400 --> 00:05:24,039 Speaker 1: What did they find there were no significant changes in 78 00:05:24,160 --> 00:05:28,040 Speaker 1: total body water from beginning to end of either trial 79 00:05:28,480 --> 00:05:33,359 Speaker 1: and no differences between trials. So fifty mail coffee drinkers. 80 00:05:33,360 --> 00:05:35,800 Speaker 1: So that's something we need to take into account, right, 81 00:05:35,800 --> 00:05:39,120 Speaker 1: the habituation as they call it. If you drink coffee 82 00:05:39,160 --> 00:05:43,400 Speaker 1: more frequently, are you less likely to pee it out 83 00:05:43,560 --> 00:05:47,720 Speaker 1: more frequently and in larger amounts? Potentially, So let's look 84 00:05:47,720 --> 00:05:51,400 Speaker 1: at more studies here. Number two. This was in the 85 00:05:51,440 --> 00:05:56,760 Speaker 1: International Journal of Sports, Nutrition, Exercise and Metabolism June of 86 00:05:56,800 --> 00:06:01,400 Speaker 1: two thousand five, title Fluid Electrolyte and Renal Indices of 87 00:06:01,560 --> 00:06:06,839 Speaker 1: Hydration during eleven days of controlled caffeine consumption. Similar size 88 00:06:06,839 --> 00:06:09,479 Speaker 1: study about fifty nine or not about it was fifty 89 00:06:09,560 --> 00:06:13,040 Speaker 1: nine healthy mails, and the investigation was looking to see 90 00:06:13,120 --> 00:06:18,039 Speaker 1: if three levels of controlled caffeine consumption affected the fluid 91 00:06:18,080 --> 00:06:22,600 Speaker 1: electrolyte balance and the renal function differently, So looking at 92 00:06:22,600 --> 00:06:26,479 Speaker 1: it a little deeper, so not only does it dehydrate you, 93 00:06:26,680 --> 00:06:30,720 Speaker 1: but does more caffeine dehydrate you more? So fifty nine 94 00:06:30,760 --> 00:06:34,400 Speaker 1: healthy mails where the subjects could not find uh if 95 00:06:34,440 --> 00:06:38,400 Speaker 1: they were habitual users already, so that you know, comes 96 00:06:38,400 --> 00:06:41,760 Speaker 1: into account potentially. This was a much longer study. So 97 00:06:41,800 --> 00:06:43,680 Speaker 1: most of the studies were short twenty four hours or 98 00:06:43,680 --> 00:06:46,159 Speaker 1: just a couple of days. This was eleven days, so 99 00:06:46,240 --> 00:06:51,040 Speaker 1: eleven days study. They took in three milligrams of caffeine 100 00:06:51,080 --> 00:06:54,239 Speaker 1: on days one through six, okay, and on days seven 101 00:06:54,279 --> 00:06:59,120 Speaker 1: through eleven they consumed either no caffeine three milligrams or 102 00:06:59,200 --> 00:07:03,880 Speaker 1: six milligrams ms. And they did that in capsule form, okay. 103 00:07:03,960 --> 00:07:07,039 Speaker 1: And they found the same as the study I talked 104 00:07:07,080 --> 00:07:12,080 Speaker 1: about before. They found that caffeine does not have a 105 00:07:12,120 --> 00:07:16,680 Speaker 1: dehydrating effect when compared to the control group participants who 106 00:07:16,720 --> 00:07:19,920 Speaker 1: received a placebo. And they also found this is very 107 00:07:19,960 --> 00:07:23,600 Speaker 1: interesting as well, that a higher dose of caffeine was 108 00:07:23,720 --> 00:07:28,080 Speaker 1: no more likely to dehydrate a person than smaller doses were. 109 00:07:28,560 --> 00:07:33,600 Speaker 1: So he had two studies saying Nope, fluid is fluid 110 00:07:34,120 --> 00:07:36,520 Speaker 1: may have a mild diuretic effect. I mean, that's what 111 00:07:36,560 --> 00:07:39,160 Speaker 1: you'll read. But we're not even seeing that in these 112 00:07:39,160 --> 00:07:41,600 Speaker 1: two studies. And let me give you a final one. 113 00:07:42,160 --> 00:07:44,960 Speaker 1: This was in two thousand thirteen June of two thousand 114 00:07:45,040 --> 00:07:50,720 Speaker 1: thirteen Applied Physiology, Nutrition and Metabolism. This is the title 115 00:07:50,920 --> 00:07:54,400 Speaker 1: Total body water and its compartments are not affected by 116 00:07:54,520 --> 00:07:59,000 Speaker 1: ingesting a moderate dose of caffeine in healthy young adult males. 117 00:07:59,040 --> 00:08:02,240 Speaker 1: So this study was to investigate the effects of a 118 00:08:02,280 --> 00:08:07,080 Speaker 1: moderate dose of caffeine on total body water, extra cellular water, 119 00:08:07,440 --> 00:08:12,280 Speaker 1: and intracellular water. Okay, And they were using a four 120 00:08:12,360 --> 00:08:16,400 Speaker 1: day study. Four day period in active males. Thirty men, 121 00:08:17,720 --> 00:08:21,560 Speaker 1: non smokers, and low caffeine users ages twenty to thirty 122 00:08:21,640 --> 00:08:24,520 Speaker 1: nine years old participated. And this was a double blind, 123 00:08:24,600 --> 00:08:28,600 Speaker 1: randomized crossover trial. And to study included two conditions, five 124 00:08:28,640 --> 00:08:32,640 Speaker 1: milligrams of caffeine and placebo, four days each, and they 125 00:08:32,760 --> 00:08:37,280 Speaker 1: utilized a three day wash out period. Okay, would they 126 00:08:37,280 --> 00:08:41,560 Speaker 1: find findings indicate that a moderate caffeine does equivalent to 127 00:08:41,600 --> 00:08:48,000 Speaker 1: approximately five espresso cups of coffee. Moderate. There you go, 128 00:08:48,559 --> 00:08:51,920 Speaker 1: see everything's relative. Let me read it again. These findings 129 00:08:51,920 --> 00:08:55,320 Speaker 1: indicate that a moderate caffeine does equivalent to approximately five 130 00:08:55,440 --> 00:08:59,520 Speaker 1: espresso cups of coffee or seven servings of tea. That 131 00:08:59,520 --> 00:09:02,559 Speaker 1: that topic of discussion for another day. I don't know 132 00:09:02,559 --> 00:09:06,280 Speaker 1: if that's moderate does not alter total body water and 133 00:09:06,320 --> 00:09:11,480 Speaker 1: fluid distribution in healthy men, regardless of body composition, physical activity, 134 00:09:11,640 --> 00:09:16,520 Speaker 1: or daily water ingestion. Now three studies no women in 135 00:09:16,600 --> 00:09:21,520 Speaker 1: any of these which is interesting, so doesn't affect females differently, 136 00:09:22,360 --> 00:09:25,320 Speaker 1: not in the science I have looked at so far. 137 00:09:25,440 --> 00:09:27,040 Speaker 1: And this is a fit tip. You know, we can 138 00:09:27,080 --> 00:09:29,600 Speaker 1: go much deeper and I will do more podcasts on 139 00:09:29,679 --> 00:09:33,000 Speaker 1: caffeine because it is an ergogenic aide, it is a 140 00:09:33,040 --> 00:09:37,079 Speaker 1: performance enhancer, and that leads perfectly into the final point 141 00:09:37,120 --> 00:09:40,839 Speaker 1: here real world in sports, you know, I so often 142 00:09:40,840 --> 00:09:42,480 Speaker 1: talk about study the people who need to make a 143 00:09:42,520 --> 00:09:45,600 Speaker 1: living doing something and how they do it, because they 144 00:09:45,640 --> 00:09:50,160 Speaker 1: will do anything to win, to perform, including taking performance 145 00:09:50,200 --> 00:09:52,920 Speaker 1: enhancing drugs, doing things that will actually shorten their lives. 146 00:09:52,960 --> 00:09:55,680 Speaker 1: But they are the greatest research subjects that we need 147 00:09:55,720 --> 00:09:57,960 Speaker 1: to look at as well. So I'm talking about triathletes. 148 00:09:57,960 --> 00:10:02,080 Speaker 1: I'm talking about endurance athletes. They utilize caffeine as an 149 00:10:02,120 --> 00:10:06,760 Speaker 1: ergogenic aid, as a performance enhancer before competition and during competition. 150 00:10:08,080 --> 00:10:11,800 Speaker 1: Caffeine is added to what gels and blocks and things 151 00:10:11,880 --> 00:10:16,400 Speaker 1: that endurance athletes are going to ingest during the event itself. 152 00:10:17,200 --> 00:10:21,760 Speaker 1: Many take it before they are added to enhance performance. 153 00:10:22,240 --> 00:10:25,560 Speaker 1: If you do an iron Man triathlon, at the stops, 154 00:10:25,559 --> 00:10:29,720 Speaker 1: there's water, there's sports drink, and there's caffeine in soda form. 155 00:10:29,880 --> 00:10:35,079 Speaker 1: And sometimes other drinks because it improves performance. That would 156 00:10:35,080 --> 00:10:39,160 Speaker 1: be the last place that someone, especially who needs to 157 00:10:39,640 --> 00:10:42,640 Speaker 1: get on that podium to feed their family, would take 158 00:10:42,679 --> 00:10:47,000 Speaker 1: something that was detrimental. You can't afford to be dehydrated 159 00:10:47,320 --> 00:10:50,680 Speaker 1: during the hawaiiron Man, during any iron Man, during any marathon, 160 00:10:50,840 --> 00:10:55,000 Speaker 1: ultra marathon, endurance event for that very reason. So such 161 00:10:55,040 --> 00:10:57,320 Speaker 1: a great example of you look at the research. Now, 162 00:10:57,360 --> 00:11:00,160 Speaker 1: I feel bad that I didn't have women included. I'm 163 00:11:00,160 --> 00:11:03,960 Speaker 1: gonna do a follow up to make sure. But again, 164 00:11:04,000 --> 00:11:07,800 Speaker 1: I have not seen anything that would indicate that women 165 00:11:07,800 --> 00:11:11,679 Speaker 1: get more dehydrated by taking in caffeine. But three studies, 166 00:11:12,080 --> 00:11:14,600 Speaker 1: and truthfully, if you start to look into the research 167 00:11:14,640 --> 00:11:17,280 Speaker 1: behind it, this is what comes up over and over again, 168 00:11:17,640 --> 00:11:19,480 Speaker 1: and you go, where did it come from? Well, there 169 00:11:19,520 --> 00:11:21,320 Speaker 1: was a study back in the nineteen twenties that they 170 00:11:21,320 --> 00:11:25,560 Speaker 1: attribute this to this misconception. And isn't that amazing that 171 00:11:25,920 --> 00:11:30,480 Speaker 1: something that happened decades, almost a hundred years ago, or yeah, 172 00:11:30,480 --> 00:11:34,560 Speaker 1: pretty much a hundred years ago is still a myth today. 173 00:11:34,800 --> 00:11:37,800 Speaker 1: Perfect way to bring it all together. There are myths 174 00:11:38,200 --> 00:11:41,719 Speaker 1: and they exist for really long periods of time, centuries, 175 00:11:42,040 --> 00:11:45,200 Speaker 1: and they're just spoken about over and over again. And 176 00:11:45,240 --> 00:11:47,200 Speaker 1: the more it's out there, the more people believe it 177 00:11:47,280 --> 00:11:50,360 Speaker 1: just because it's out there. But what's the science, what's 178 00:11:50,400 --> 00:11:55,400 Speaker 1: the real world application? Well, science says no, you're drinking 179 00:11:55,440 --> 00:11:58,199 Speaker 1: fluids when I drink water. As I said at the beginning, 180 00:11:59,880 --> 00:12:02,920 Speaker 1: I almost feel like actually because I drink a significant 181 00:12:02,960 --> 00:12:07,240 Speaker 1: amount of caffeine coffee and coffee for him, I feel 182 00:12:07,280 --> 00:12:11,160 Speaker 1: like I urinate more when I drink water. But it's 183 00:12:11,160 --> 00:12:14,520 Speaker 1: a fluid and your body is absorbing it, is retaining it, 184 00:12:14,920 --> 00:12:18,319 Speaker 1: and the mechanisms for diarrhesis or not what people think 185 00:12:18,360 --> 00:12:22,400 Speaker 1: it is. So there you go, perfect topic for a 186 00:12:22,480 --> 00:12:26,360 Speaker 1: fit tip. Hope you enjoyed it. Please subscribe to the show, 187 00:12:26,480 --> 00:12:28,120 Speaker 1: rate the show, comment on the show if you can, 188 00:12:28,160 --> 00:12:31,640 Speaker 1: where you listen, tell your friends, and if you want 189 00:12:31,679 --> 00:12:34,440 Speaker 1: to reach out. Tom h Fit is Instagram as well 190 00:12:34,480 --> 00:12:37,200 Speaker 1: as Twitter. Tom h Fit and I have a website. 191 00:12:37,200 --> 00:12:40,120 Speaker 1: You can go right to Fitness disrupted dot com. Thank 192 00:12:40,120 --> 00:12:42,880 Speaker 1: you so much for listening. I couldn't love what I 193 00:12:42,880 --> 00:12:45,360 Speaker 1: do more and I couldn't care more about it and 194 00:12:45,400 --> 00:12:48,040 Speaker 1: getting you the best information out there. You can't be 195 00:12:48,080 --> 00:12:50,599 Speaker 1: expected to achieve your goals if you have bad information. 196 00:12:50,840 --> 00:12:52,880 Speaker 1: And there's so much of it out there. I am 197 00:12:52,920 --> 00:13:01,360 Speaker 1: Tom Holland. This is Fitness Disrupted. Believe in yourself. Fitness 198 00:13:01,360 --> 00:13:04,760 Speaker 1: Disrupted is a production of I heart Radio. For more 199 00:13:04,840 --> 00:13:08,040 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 200 00:13:08,280 --> 00:13:11,720 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.