Coffee in the heat can noticeably worsen how you feel
With each passing year, it becomes increasingly clear that 40-degree heat in Russia is becoming the norm. In such weather, it’s best to stay in the shade and also limit your coffee intake. Doctors warn that caffeine increases fluid loss, and in the heat, the body is already working at its limit. So how many cups of coffee can you safely drink in hot weather?
Can You Drink Coffee in the Heat
The main reason people are advised against drinking coffee in the heat is its diuretic effect. Caffeine stimulates the kidneys to excrete more fluid, and in hot weather, the body is already actively losing water through sweating. It’s a double blow: sweat takes moisture from the outside, while coffee drains it from the inside.
Imagine a bucket with a small hole at the bottom. On a normal day, the water drains slowly, and you have time to top it up. But in the heat, the hole gets bigger, and coffee punches another one. The water level drops faster than you think. That’s why doctor Anna Kosenkova, in a conversation with RIA Novosti, recommends drinking no more than one cup of coffee per day when the air temperature is high.
It’s important to understand that this isn’t about coffee being dangerous in itself. Under normal conditions, moderate consumption doesn’t cause noticeable dehydration. The drink energizes you and even makes people more persistent. But the heat changes the rules of the game because fluid losses increase dramatically.
Who Should Avoid Coffee in Hot Weather
A separate risk group includes people with chronic conditions. According to Kosenkova, they are advised to completely eliminate coffee during periods of extreme heat. This primarily applies to people with:
- cardiovascular diseases — caffeine constricts blood vessels and raises blood pressure, while in the heat the heart is already working under increased strain;
- kidney diseases — the diuretic effect of caffeine creates additional stress on already weakened organs;
- high blood pressure — the combination of heat and caffeine can trigger a blood pressure spike
If you have chronic conditions, it’s best to discuss the decision to quit coffee with your attending physician. It’s better to play it safe and replace coffee with something safer for a few hot days.
People with chronic conditions are advised by doctors to replace coffee with plain water
How to Tell If Your Body Is Low on Water
The insidious thing about dehydration in the heat is that its early signs are easily confused with ordinary fatigue from the scorching sun. Here’s what to watch for:
- dry mouth and a sticky saliva sensation;
- dark urine color — this is one of the most reliable indicators of water deficiency;
- pressing headache that doesn’t go away with rest;
- unusual lethargy and daytime drowsiness;
- dizziness with sudden movements.
If you notice at least two or three of these symptoms, you should immediately drink a glass of room-temperature water and move to a cool place. Experts recommend drinking up to 2–3 liters of water per day during extreme heat, without waiting for the sensation of thirst, because it often comes with a delay.
What to Replace Coffee With in Summer
Giving up coffee for a few hot days won’t kill even the most devoted coffee lovers. There are beverages that energize without increasing dehydration.
The best choice is plain room-temperature water. It’s absorbed the fastest and doesn’t create additional strain. If you want something tastier, there are several proven alternatives:
- green tea — contains caffeine, but in a milder form, and quenches thirst well;
- chicory — tastes similar to coffee but contains no caffeine at all;
- homemade sugar-free lemonade or water with lemon — refreshing and non-dehydrating;
- herbal teas made from mint or chamomile — served chilled, they’re excellent for beating the heat
Chilled green tea with mint is a great alternative to coffee on hot days
It’s also better to avoid sugary carbonated drinks and energy drinks — they combine the diuretic effect of caffeine with the dehydrating action of sugar and in the heat can be even more harmful than regular coffee.
One Cup of Coffee in the Heat — A Sensible Measure, Not a Ban on the Drink
It’s important to note that everything written above is not a prohibition, but sound advice for periods of extreme heat. One cup of coffee in the morning is unlikely to harm a healthy person if they drink enough water throughout the day. Problems begin when the usual 3–4 cups are consumed at +30 degrees Celsius, and water is forgotten.
The main rule is simple: in the heat, every cup of coffee should be accompanied by an extra glass of water. And if you have chronic conditions, it’s better to play it safe and wait until the temperature outside returns to normal levels.
