4 Common Beliefs About Beverages Debunked
Misinformation about food can apply to all types of products, and beverages are no exception! Today, we’re going to debunk four common myths about them.
1- “Diet sodas are healthier than regular sodas.” That’s not true!
Even though diet sodas contain no sugar or calories, they still taste sweet thanks to artificial sweeteners. By consuming them regularly, we maintain a craving for sweet tastes, and the body always craves more.
Diet drinks are generally perceived as “healthy,” which encourages people to consume more of them and/or to consume more calorie-dense foods as a result. In fact, the majority of studies report a link between diet drink consumption and the prevalence of obesity and diabetes.
The bottom line: all sweet-tasting beverages, whether sugar-based or sweetened with artificial sweeteners, should be consumed in moderation. Water remains the drink of choice.
2- “Coffee causes dehydration.” That’s not true!
Dehydration occurs when the body loses more water than it takes in. Coffee can potentially have this effect because it’s a diuretic (it increases urine production), but the latest research shows that this is only the case when you consume more than 240 mg of caffeine, which is roughly equivalent to 2 ½ cups of black coffee or 4 espressos.
And even in this situation, the fact that it’s a diuretic doesn’t necessarily mean you’ll be dehydrated. Think of it this way: if you drink 500 ml of coffee and eliminate 400 ml of urine, you’re still in the black when it comes to hydration!
The bottom line: moderate coffee consumption doesn’t dehydrate you! On the contrary, coffee contributes to daily hydration.
3- “Energy drinks (Red Bull, Monster, etc.) help improve athletic performance.” That’s not true!
Let’s start with the ingredients in energy drinks; they mainly contain large amounts of sugar (or artificial sweetener) and caffeine. Guarana (another source of caffeine) is often added, along with other substances such as taurine, glucuronolactone, B vitamins, ginkgo biloba, ginseng, etc.
Let’s be clear: energy drinks give the impression of energy. They are a stimulant, not a true source of fuel.
In terms of health, caffeine and taurine increase heart rate and blood pressure, which generally isn’t a problem for most people but can pose a risk for those with undiagnosed heart conditions. There are several side effects of excessive consumption, such as tremors, palpitations, sleep disturbances, stomachaches, and headaches.
Outside of physical activity, drinking an energy drink to replace coffee and combat fatigue is not recommended. The main difference between drinking hot coffee and an energy drink lies in the rate at which caffeine is absorbed. Generally, coffee is sipped. Since energy drinks are sweet and cold, people tend to drink them more quickly and in larger quantities.
The bottom line: When it comes to physical activity, water remains the drink of choice. That being said, you can add electrolytes and carbohydrates depending on the duration of the activity and/or the weather.
4- “Sports drinks (Gatorade, Powerade, etc.) help improve athletic performance.” That’s true!
Sports drinks are recommended for intense exercise lasting more than 1 to 1.5 hours, especially in hot weather. They are designed to prevent dehydration and support endurance.
A good sports drink should contain three things:
Carbohydrates: to optimize performance and recovery,
Sodium: to replenish electrolytes lost through sweat,
Potassium: same as above.
Keep in mind that commercial products aren’t necessary at all—you can easily make your own sports drink with the right proportions of water, salt, and juice!
The bottom line: for sports activities lasting 1 hour or less, water remains the drink of choice. When duration, intensity, and heat are high, a sports drink is a good option to give you energy and stay hydrated.