Joann Bally CSCS
Caffeine is consumed by most of the people in the world, through coffee, tea, and/or soft drinks. In sports, it is recognized as an ergogenic aid (performance enhancer), improving endurance in events or workouts lasting over 30 minutes, but having little or no effect on sprints or intervals. Caffeine, over a certain amount, was previously banned by the International Olympic Committee, but that ban has been lifted, probably because the substance is so common.
You have probably heard that caffeine is a diuretic, contributing to dehydration. It is also considered to raise metabolism, so possibly causes increased sweating, and increases body temperature. So, the question is, doesn’t the downside, causing dehydration, cancel out the ergogenic benefits?
A review in Exercise and Sports Sciences Reviews (July 07) examines research on this topic, and concludes that conventional wisdom may be wrong. Moderate caffeine consumption does not cause chronic dehydration or negatively affect exercise performance. It doesn’t increase heat storage in the body, and caffeine-containing drinks can even contribute to daily fluid intake. In general, as much fluid from coffee is retained as from water.
So what does this mean? If you enjoy a cup or two of coffee or some tea before a workout, go ahead and drink it. If you don’t like it, have religious objections, or feel it gives you the jitters, don’t drink it. Do pay attention to the word “moderate.” That’s less than about 456 mg a day (ordinary brewed coffee averages about 100 mg per 8 oz, but some specialty brands may have twice as much). More isn’t better and may turn out to be worse and 1 or 2 cups will give you that ergogenic boost.
Related using the H&F.com Search:
CAFFEINE IMPROVES CYCLING PERFORMANCE
HEALTHandFITNESS.com 
