Health expert warns caffeine and sugar increase dehydration risks

Clinical nutrition specialist dr. Putri Sakti warns that caffeine and sugary drinks cannot replace water for hydration, especially during hot weather. Caffeine in coffee and tea acts as a mild diuretic, stimulating the kidneys to expel fluid more quickly through urine. High sugar content can also draw fluid out of body cells into the digestive tract, increasing thirst and the need for more water.

Dehydration poses serious health risks, including thickening of the blood, which increases the workload on the heart and can lead to dizziness or decreased blood pressure. It also impairs kidney function, increasing the risk of urinary tract infections and kidney stones. Severe cases may lead to heat exhaustion or heat stroke, potentially causing organ failure.

Early warning signs of dehydration include dark urine, frequent headaches, fatigue, difficulty focusing, and dry mouth or eyes. To prevent dehydration, experts recommend drinking water before feeling thirsty, aiming for 2 to 2.5 liters daily, and consuming water-rich foods like watermelon, melon, and cucumber. Wearing light-colored, loose cotton clothing and using physical protection like hats or umbrellas is also advised during extreme heat.