You might get an extra jolt of energy for your workouts with caffeine. The widely used stimulant is shown to improve endurance during exercise without dehydrating you. Even though the substance might be helpful for exercise, you should weigh the possible risks and benefits of using caffeine.
Caffeine
Caffeine makes you feel more alert by stimulating the central nervous system. You'll find caffeine in coffee, energy drinks, energy shots, tea, soft drinks, chocolate, pills and in powder form. Negative effects of caffeine include irritability, restlessness, insomnia, anxiety and the release of stress hormones into your body. People use caffeine to stay awake, improve alertness and increase workout endurance.
Hydration and Electrolytes
Caffeine is not known to negatively impact your hydration levels and electrolyte balance during exercise. This is backed up by multiple sources, including a report by the American College of Sports Medicine. A study in "Sports Medicine" journal had similar findings, stating no evidence exists that caffeine before exercising causes dehydration, electrolyte imbalance or other adverse effects. "Coffee and Health" found in a review of 10 different studies that the consumption of 300 mg of caffeine -- about three cups of coffee -- provides a mild diuretic effect similar to the effects of water. It does not significantly impact fluid balance. It should be noted "Coffee and Health" is funded by seven coffee companies.
Endurance
Caffeine may enhance endurance when you work out. A study published in "Sports Medicine" found caffeine did not increase oxygen capacity, but it did help athletes train at greater power or train longer. It improved speed and the amount of power used in simulated races. Researchers saw effects in activities lasting from 60 seconds to two hours. The researchers noted that caffeine showed no effects on increasing strength. Instead, it helped athletes to build endurance and resist fatigue.
Long-Term Effects
Although the short-term effects of caffeine have been studied, the long-term effects need to be researched further. Pay attention to your endurance and hydration levels if you plan to consume caffeine regularly before working out. As of 2011, studies show you'll experience a mild diuretic effect after three hours of consumption. Ingesting less than 300 mg of caffeine in one shot did not cause dehydration during exercise or at rest, according to the "Coffee and Health" review of studies. The website notes that, while the long-term effects do need further study, you can draw similar conclusions for long-term caffeine ingestion.
References
- Sports Medicine; Caffeine and Exercise: Metabolism, Endurance and Performance; Graham T.E.; 2001
- Current Sports Medicine Reports; Caffeine and Exercise; Scott A. Paluska; 2003
- Rice University; Caffeine and the athlete; Caryn Honig
- Coffee and Health: Caffeine, Hydration and Exercise Performance
- Medline Plus: Caffeine
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