Caffeine myths busted
There is a lot of confusion around caffeine. Does it really dehydrate you? Does your body get used to it? We have answers! A new research paper that explores common questions and misconceptions around caffeine just dropped. Here are a few selections from this paper that we thought were especially interesting.
Does caffeine dehydrate you?
No. Up to four cups of coffee daily, or around 300 mg, can contribute to your normal hydration needs. Some people do experience increased urination, due to drinking the fluid itself as well as the action of caffeine stimulating the bladder, but it does not dehydrate in moderate amounts.
Does habitual caffeine consumption make it less effective?
Probably not. Studies are mixed, but overall, you don’t have to cut out caffeine to make it more effective. Some athletes like to omit caffeine for a few days, then add it back to ensure it will be useful. But this practice doesn’t align with current research. In addition, your body can clear caffeine within a day or less, so you don’t need to go off caffeine for several days and then add it back in to make it effective.
Does caffeine work for everyone?
Probably yes. There is some research on how people metabolize caffeine differently based on genetics. Some studies show that some people are “non-responders” to caffeine, but the study designs are flawed. If you feel like you are a “non-responder,” but would like caffeine in your life, it may take some trial and error to find the dose that works for your body.
Do you need to wait 1 1/2 to 2 hours after waking to drink something with caffeine?
No. This is a trend based on faulty logic and a poor understanding of metabolism and cortisol. If you would like to use caffeine in the morning, there is no reason to avoid it.
Is there such a thing as too much caffeine?
Yes. People have died from accidentally taking too much. But not in doses that most people consume on a daily basis. However, it is easy to get too much caffeine if you are getting it from multiple sources or not paying attention throughout the day. Be aware of all the sources of caffeine in your life, including sodas, gum, sports chews and gels, pre-workout supplements, protein powders, coffee, and energy drinks.
If you are noticing negative side effects such as headaches, high heart rate, jittery feeling, or poor sleep, consider cutting out or reducting caffeine. See a medical professional if you are concerned.
To ensure good sleep, try to avoid caffeine in the afternoon. Usually, most people need to stop drinking caffeine around 1-2 pm. Otherwise, sleep quality can be compromised, including time to fall asleep, overall sleep duration, and staying asleep.
~This is general information only and not medical advice. Always talk with your healthcare professional before undergoing any diet, supplement, or lifestyle change.