What Are the Best Choices for Getting Hydrated? | Educational Video | Layne Norton Phd

Coffee is as Hydrating as Water… the TRUTH About Hydration
In this week’s episode of explaining why mechanisms are not more important than actual human outcome data, we examine the curious case of coffee & hydration. It has long been part of sport lore that you should avoid drinking coffee or any kind of caffeinated beverages if you train hard because these beverages dehydrate you
Why do people believe this? Because caffeine acts on the pituitary to inhibit ADH, a hormone that causes water to be resorbed in the kidney. This has led people to conclude that caffeine is a diuretic & should be avoided at all costs for optimal hydration. The reality, of course, is much more nuanced than that. While this mechanism exists, that does NOT mean it will actually cause an outcome
If we examine the HUMAN RANDOMIZED CONTROLLED TRIALS there are studies directly comparing coffee, tea, cola, & diet cola to water & other beverages. One such study demonstrated that coffee, tea, cola, & diet cola were equally as hydrating as water (PMID: 26702122). Even doses of caffeinated beverages up to 300mg have been shown to be as hydrating as water during exercise (PMID: 28868290). Only when we approach caffeine intake of 6mg/kg or over 500mg of caffeine from coffee (well over 40oz of coffee) do we see increased urine output compared to water, & even then it’s not a ton (PMID: 28868290)
So what beverages perform best for hydration? Oral rehydration solutions (ORS), milk, & orange juice all are better than water & not different from each other (PMID: 26702122). If you don’t do well with milk & don’t want a lot of sugar then an ORS may be your best bet, but many of them are suboptimal. Research shows to optimize an ORS you don’t need a lot of carbs but you do need some for optimal hydration (PMID: 34578811)
That is why my Electrolyte supplement from @outworknutritionofficial does contain a small amount of carbohydrate. Sure we could have better marketing to sell you of ‘calorie free’ or ‘sugar free’ but we care about putting out the best product possible, not marketing. Hit the link in my bio if you are interested in our Electrolyte supplement
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[@markstephens2709]

I was going to stop drinking 12 coke zeros a day a switch to water, but then Layne made this video.

[@radezzientertainment501]

those are rookie numbers u gotta pump those numbers up

[@DelenaLearns]

Thank you for covering this. People think its blasphemy when I teach this at work and to not demonize hydration even a diet soda. I teach alot about how to stay hydrated to help pain while your sleeping without peeing all night.

[@C0d0ps]

Unfortunately people think one Pepsi max will give you cancer - But aspartame is not very high on list. Certain skin creams are also around tier 3 on the cancer tier list alongside aspartame. - So many things are on that same tier of cancer causing, but everyone talks about aspartame and nothing else.

[@jkhristov]

**Clicks on video** "please don't be an LMNT or AG1 sponsored video... please no AG1, please no AG1................on thank GOD" lol

[@Buddy330]

Ag1 is garbage they've been getting called out hard.

[@xIronwafflexx]

@@Buddy330 A PERSON WITH A BRAIN! I need you to reproduce like rn. So many people praise AG1 and greens supplements.

[@robertthompson5501]

AG1 yep!🏊🏋‍♂️✨️☄️

[@saad_ghannam]

I don't think I've ever seen a sponsored video on this channel

[@LostKin69]

What are you guys saying? It was an ad for his own supplement. That raises even more red flags

[@chrishansen9379]

Back in my day, nobody hydrated. We drank water. Get off my lawn!

[@jdiritto]

where da hose at brother?

[@Howitchewstofeel5gum]

It's obviously Brawndo

[@willdiaz6050]

How can it be bad if plants crave it?

[@Instealer21]

Cuz its got electrolytes

[@LukasHridesbikes]

Its all about the osmolarity, in particularly carbs and sodium

[@gman854]

Thank you sir doing a deep dive in hydration myself more so for brain health and gut health. Dispelling the myth around caffeine was really helpful :)

[@Adam-M1]

Layne you need to get your supps to the UK. Would love to try some of your products. The electrolytes for example is an additional 13 dollars delivery. Appreciate the video. Thanks.

[@bonozil]

thank you

[@emendareigni6434]

My mind is blown! Thank you for sharing this

[@zinoelgato]

I had this friend say 10y back who always said it doesn’t matter what you drink, he famously only drank coffee during hot summer days…….guess he was right even back then.

[@charles3727]

I had a beer tonight - it was very hydrating

[@Al-qw8ue]

Oh no bro you gonna die 😮

[@cheliospanama9786]

Great video 👍

[@Ross-n1i]

👍 threshold effect 🎉

[@QuentinStyger]

I drink water seasoned with multiple mineral salts, it's sufficient for my needs.

[@frodothehobo9938]

I think most people just need water and a balanced diet with food salted to taste. I use electrolyte supplements, i think if you are a very active person you may want to consider them. I noticed if i don't have them i have my sleep interrupted by calf cramps. If you sit at a desk and lift recreationally just drink water

[@brucejensen3081]

You don't want to use fast evaporated sea salt though

[@Henri-b4p]

Fine video

[@devenpatel3044]

5:39 I still think the hydration is in relation to: wherever that persons started from, and instantaneous “hydration”/satiation vs the effect over a few hours. I take caffeine breaks, and I can tell you after a few days of no coffee, I definitely feel overall more hydrated. Plus in general (for me) it takes about three days of consistent adequate hydration for me to feel hydrated, I can’tv just drink a ton of fluid and feel hydrated instantly.

[@espenstoro]

A tablespoon of sugar and a pinch of salt in the water bottle when I'm training in the summer actually does make a difference. Plus it's some insignificant amount of extra training fuel, I suppose.

[@GatherYeRosebudsWhileYeMay]

I think you just explained it yourself You literally gave yourself an obviously *significant* amount of fuel? 😂

[@espenstoro]

@@GatherYeRosebudsWhileYeMay Tiny amount of sugar though, in 1.5 liters of water.

[@sfdsfda]

Gatorade 🎉

[@sfdsfda]

I rehydrate with ramen post workout. It's got a ton of water, sodium and carbs. Right as rain after

[@chrisbell8418]

Salt is like a performance enhancing drug. My brother Mark trained Stan Efferding to break the powerlifting raw world record. Stan kept cramping after his squats of like 854lbs . He was about to go to hospital and Mark dumped a bottle of Redmond salt into a Gatorade and told Stan to down it. He benched 600 raw a half hour later and went on to deadlift over 800lbs and broke the all time record at the time. He said he felt awesome as soon as he finished off that gross salty Gatorade. Electrolytes can be really useful in high performance situations but have also become so overused and unnecessary for your morning walk.

[@tomnohmy1273]

I love science

[@bobwheeler8101]

Awesome. I love coffee!!

[@scottyg5403]

Another great video but I think the issue with the carbohydrate in electrolyte drinks. It's extremely high in your standard over the counter drinks or powders. I opted for the sugar-free and it does seem to work. I will also say when I work out I do sweat a lot and if I don't rehydrate properly I actually can get kind of achy and very run down. So thanks again for the video!!

[@Kylerdawg]

Commenting to comment

[@Consistent30]

Every time I drink semi skimmed milk my body just feels great. It’s like I really neeeded it. This makes a lot of sense

[@AllisonMariePhD]

What I learned from this video… I am not most people in my coffee consumption.😆

[@samlyons9899]

Every time I hear the word electrolyte I think of the movie Idiocracy

[@WiseMindNutrition]

"its got what plants crave" HA

[@gageabdul]

It has electrolytes!

[@MarykayOsoski]

You just made my day!!!

[@wakjob961]

Explains why there's maltodextrin in LMNT.

[@Ben_deg]

Hey Dr. Norton! Do you know anything about paraxanthine?

[@sfdsfda]

I like how he makes me into an even more smug person

[@petetakacs5481]

The problem with commonly available hydration drinks with carbs is that they have 40g carbs or 1g carbs per serving

[@VegetaPrinceOfSaiyans]

Carbs increase hydration status so yeah. Glycogen is stored with water.

[@andrewzach1921]

I use a no sugar sport electrolyte but will add in 10-15 grams of regular Gatorade powder for the carbs

[@Deciden0w.]

Layne 🔥🔥

[@dogetaxes8893]

Milk-maxers keep winning. I love my protein shake made with light milk post work-out.

[@davidknight5251]

good vid

[@MrSWAMPMAN]

Why are some bars on the graph blue?

[@15751Chris]

No coconut water in the list?

[@johnsnow7873]

Ye wtf

[@joegomez5463]

I'll take skme carbs in my electrolytes tbh...sounds like an absolute win.

[@truls813]

I have seen a similar test in a tv program years ago. They also stated milk was the most hydrated. When NOT looking at the caffeine: Milk and oj contains more sediments than water. Is’nt that the main reason for urinating less? Does the sediments make you more hydrated, unlikely. Probably ending up as poop. So is it fair to say that driks with sediments are equal to water not better?

[@SeuOu]

It's still possible...skim milk is 90% water, so it just has to be about 12% more hydrating that plain water to win, even accounting for the dissolved solids.

[@dericktrenevsky3659]

What about Fair life milk or lactose free? Would that not be as good since no sugars?

[@Mesmus9]

What about coconut water?

[@Highcaloriegrappling]

Sounds like you bought a new mic and had someone teach you to balance the sound on your videos. Congratulations.

[@TezTezTezTezTez]

I usually get a pint of chocolate milk mid cycle ride at the cafe stop... seems it's been a wise move

[@Bmphotog]

Coffee lots of coffee - cheers

[@Snerdles]

Can you do a video of common supplement interactions... As an example I've often heard you shouldn't take creatine and caffeine together as caffeine can reduce the efficacy of the creatine. On the other end I've heard it claimed that taking creatine with electrolytes can increase the utilization making it so you need to take less. Any studies on that or is it all marketing BS?

[@SeuOu]

Can vouch that taking creatine with a carb-containing meal does help it absorb more easily. As for caffeine, no idea...I do take some meds that I have to separate from caffeine because caffeine speeds up GI tract motility, causing less of the med to be absorbed. No idea if creatine would be affected like that, but it's at least a plausible mechanism.

[@johannes3280]

I changed from regular black coffee no sugar to decaffeinated black coffee no sugar and the urge to go to bathroom changed significantly. Less urge despite drinking more.

[@blondeenotsomuch]

Carb free electrolyte blend and a snickers bar!!! I have been a skim milk fan forever, but after a really sweaty session, I need salt. My muscles seize, not just the usual big muscles, but all the way down to my fingers. Milk, banana, and a few chips.

[@What-he5pr]

Just salt the milk.

[@ahnehtub2]

Sauerkraut juice! :D

[@jirihutecka9020]

When they tested what is how hydrating or dehydrating, but in what context? Because if you drink only a lot of orange juice that is a lot of potassium with basically zero sodium and that combination of water + potassium without sodium will make you crazy dehydrated. It can only work if you drink that while eating diet that has sodium in it. Otherwise it will be hardly any good for hydration without any added sodium. I tried once eating and drinking nothing but fruits and fruit juices for 3 days. I was eating and drinking a lot of fluids from citrus fruits, grapes, watermelons etc.. and because this was crazy high in potassium and I didn't add any sodium I was INSANELY dehydrated. Waking up every day with crazy dry mouth, blood shot eyes and looking basically like MMA fighter after crazy weight cut. Had very low blood pressure as well. Was urinating everything out. Not a single drop of water staid in me. As soon as I realized what was going on I had 1L of water with tsp of sea salt and boom. I felt good again. Sodium is the main element that keeps water in your body.. Potassium is sodium antagonist..

[@rm06c]

Hi Dr. Layne. I'd be interested if you could make a video and look into what research is available regarding people with ADHD and the effect of Resistance Training. I'm aware of research regarding cardio exercise, but nothing about strictly Resistance Training. Also, I'd be interested in knowing if there's any research that shows if ADHD medication has a negative, positive, or null effect on Resistance Training. Thank you.

[@SeuOu]

It's basically meth, so I assume it lets you train harder.

[@Coolhand69]

Why wouldn’t they include coconut water in the beverage hydration index. Seems like an obvious choice to put over some of these other beverages.

[@julianzacconievas]

I hypothesize they chose not to include it because it is gross and it would have been inhumane to force the participants of the study to drink it

[@WolfgangLizana]

Huge problem with this video, is the lack of specifying what exactly we're measuring when we mention "hydrating" in each study, & comparison. & how exactly these studies are measuring "hydration". Fluid in the blood? In the cells? Urinary output per volume of intake per hour? Concentration of solids/salts in the urine vs intake? Hydration symptomology? I think thats of key importance to truely gain meaning from this discussion. They could be measuring a whole host of things they're referring to as "hydration".

[@jwar25]

Ouch, Layne 😮

[@davorzdralo8000]

Sure, but do you think that will affect the results in any way? All of those measures will have a large correlation. It sounds like you're being nitpicky just for the sake of being internet contrarian.

[@linzertorte4003]

Cue me quoting Ron Burgundy: “Milk was a bad choice!”

[@plantjuicedaryan]

Maximum dissolvable solids from ground coffee is 2% meaning 98% ends up in the bin

[@brucejensen3081]

You do doing unhydration next as everyone knows how to hydrate. Seems many don't know how to stop getting up pissing every 15 minutes at night. Like sipping gulping comes into this

[@tidemeo]

Kept thinking he was saying "our cells" when he was saying "our sales"

[@kylechristianson7667]

I only worry about electrolytes if i do sauna or its like 100 degrees outside. I like nootropics depot electrolye, dr bergs electrolyte. I like to add creatine and taurine.

[@gregorygreene1940]

I love milk so good to hear. I stick with Fairlife fat free which has half the sugar and 50% more protein.

[@What-he5pr]

Nice

[@SeuOu]

That was my go-to for a long time. I eventually switched back to gallons of skim milk, though. 210g of carbs and 130g of protein for just $3, and it's tasty? Hard to beat macros like that.

[@tomryan5948]

Would have been interesting to see broths measured in the study.

[@bastipear2864]

Milk, sugar free stuff and beer is what i go by

[@mdusibisi]

So if milk is the one of the best hydrating agents - how about a whey protein drink? Maybe I missed that in the video?

[@ngatihonky]

It's summer down here, and I'll tell you after watching this, i don't feel guilty if I have a post workout low carb beer cos honestly I feel quenched way more with that than anything else lol

[@brucejensen3081]

Low carb beer. What is it, 3 less calories per standard drink

[@ngatihonky]

I don't know go to your local bottle shop and find out what you can source locally. The ones I'm getting are about 60 calories for a 333ml can.

[@brucejensen3081]

@ngatihonky had to do the maths but per standard drink full strength is 105.5 cal, low carb 103, ultra low carb 100.

[@brucejensen3081]

@ngatihonky the alcohol makes up 70 calories

[@ngatihonky]

@@brucejensen3081 mate I'm just going off what the can says

[@pierredoliez]

Please make a video on hydrogen water and the findings of studies looking at consuming hydrogen-rich water compared to “regular water”

[@loganwolv3393]

Hydrogen water? That's new to me.

[@brucejensen3081]

What's the chemical symbol for that?

[@nirmster7698]

😂 Hydrogen rich water. Good one.

[@SeuOu]

@@nirmster7698 It's definitely a health scam, but it does exist...it's just water that has some hydrogen gas dissolved as a solute. Another cash grab aimed at the easily influenced. My mom bought me a machine to make it as a gift...it at least has a pretty LED light inside the bottle and makes a cool nightlight.

[@The_Musical_Cartograph]

Imagine being willing to hurt your sales to put out the best product you can ⭐

[@Bagrwenca]

Wasn't there some conflict of interest regarding the study that you mentioned? I could Google it but I guess you wouldn't mind having more comments under your video. 🙂

[@fletcher9328]

For the algorithm!

[@pwnagenuss]

Please do mk677 and bpc157

[@SeuOu]

why not tb500, too?

[@pwnagenuss]

@ CAS IM ASKING AND I DONT KNIW THAT TRASH

[@brucejensen3081]

Like last time I checked I skoll my water and sip my coffee. Wouldn't be surprised if my coffee is more hydrating

[@ismayils.valiyev2783]

👏👏👏

[@lolbubs11111]

I have found coffee (including decaf!) to be a kind of diuretic, but not caffeine on its own. (Outcomes, not mechanisms...)

[@winniebp]

Could you just pull glycogen from your own body instead of drinking carbohydrate, with the same result?

[@SeuOu]

No, because the effect is from having the carbohydrate INSIDE the gut to aid absorbing the electrolytes. That's why they need to be consumed together if you want that effect.

[@stealthswimmer]

Personally when I make my coffee (4 tablespoons of coffee grounds in 16oz water), it makes me pee *a lot* and sweat a lot, like I sweat from it even without exercising. Bang energy drink makes me pee slightly less than the coffee but still makes me pee, and I do get alert but I don't sweat. Also, sometimes coffee will give me headaches. So maybe my body is sensitive to coffee but possibly from something other than the caffeine itself.

[@MomentoMorrileft]

I add salt to my water when i need to hydrate. I forget why it works.

[@KubuśpuchatekTVN]

I feel so hydrated I'ii look it those studies

[@yashpatel2817]

"If you cannot account for 30 calories,i don't know what to tell you". 😆

[@sunnygirl9691]

Layne - you're not hurting yourself by having carbs in the mix, people are hurting themselves by thinking 8 grams of carb in their drink is a problem.

[@tadeo.pogacar]

Sparkling not better than still water? That's a surprise, as sparkling water is always my default choice when I'm getting a bit dehydrated and can't stand water anymore.

[@dylan.-6527]

Sparking dehydrates you more. Also signals the bladder muscles (long term = bad).

[@SeuOu]

@@dylan.-6527 sounds sus

[@nickdengler2985]

Can someone help explain to me what a hypotonic solution is and why an ORS needs to have carbohydrate? Why does the solution need to be hypotonic to create a gradient to push fluid into cells? If the ORS didn't have any carbs wouldn't it still be hypotonic compared to the osmolarity of the target cell?

[@zacharylaschober]

I believe he mentions bodies shuttling electrolytes and sugars together as the reasoning.

[@SeuOu]

hypotonic means it has lower concentration of dissolved solutes, hypertonic means it has more. If you want to hydrate cells, the water has to flow into the cell through the cell membrane. When separated by a membrane, osmotic pressure pushes the water across to the hypertonic side. Hence, to hydrate the cell, the solution must be hypotonic.

[@auseryt]

Very interesting. I am drinking a liter of low fat milka day. And i am now learning that it is the best for hydration? Lol

[@12496k]

🙌

[@Dylaniated]

Ok but when is "better hydration" actually needed? Only after running a mile, 5miles, marathon?

[@bribradt3450]

Weird. Whenever I drink milk I'm so thirsty afterward

[@garyt.2616]

Amusing in an unfortunate way, but no gastrointestinal issues with milk, but an issue with Creatine that is so bad that I cannot tolerate even a little bit of the prescribed dose.

[@RickyVis]

Have tried taking it with a meal instead of just on it's own?

[@garyt.2616]

@@RickyVis Thank you for taking the time to try to help. Yes, I tried that, and in conjunction with taking a little at a time through the day with food. Very frustrating in the end,, not even so much for muscle, but because the evidence shows that it helps with brain health as many sources are reporting. Again, appreciate the help. I may try again some day.

[@briangoodhealth]

Read this study a while ago and I reference it frequently. was real interesting. Glad to hear your take on it.

[@Buddy330]

Um...water?

[@daysoftheboo]

What does it mean when people say that if you pee a lot it's because your body is not absorbing water???? I don't understand that you don't absorb water it's just water

[@SeuOu]

Part of your kidney function is to regulate the osmolarity of your blood. If the electrolyte concentration in your blood is too low, perhaps from drinking too much plain water, your kidneys will respond by filtering out water and making pee. This is part of the reason why having electrolytes in the drink makes it more hydrating that plain water. However, your body is also good at adding electrolytes to the water you drink, so you shouldn't worry about it too much. Just focus on drinking enough.

[@reallymakesyouthink]

5 and a half cups isn't a huge amount of coffee. I have 6 cups in the morning which is about 2 - 3 mugs.

[@zacharylaschober]

you have 48 oz of coffee in the morning? cause... yeah that would be a huge amount of coffee in one period... maybe if your morning starts around 6ish this could make sense if we are talking til 11:59am only consuming coffee.

[@reallymakesyouthink]

@zacharylaschober it must take you a really long time to drink coffee.

[@joerockhead7246]

mechinism for the algorythm

[@ryanwessel2335]

Before I watch, could it be....... Water?

[@kacpersinicki8791]

Spring water from well and Celtic salt 🧂 Amen Do not fall for any other nonsense they feed you with!☝🏻

[@abramisme]

Bro 6:53 teaching diffusion over here lol

[@inuysha360]

Wish pickle juice was included in this

[@SeuOu]

I can slam a gallon of oj or skim milk. I think I would die if I did that to a gallon of pickle juice 🤔

[@markgripstrength]

I drink blue paint. Not for beginners

[@sgill4833]

The most hydrating is glycerol.

[@richardjallen1980]

For the algorithm

[@robertdaymouse3784]

Unless you are a serious endurance athlete, you don't need a specialized hydration drink.

[@scotlynhatt]

Heavy sauna users, illness that includes vomiting and diarrhea, jobs outside where sweating occurs for long periods, people with hyperhydrosis.

[@Simon-talks]

Beer?

[@luisfer14240]

👍🏻

[@2ndstreetmarvel]

💪🏿Stay Hydrated, my friends.💪🏿