5 things you should know about caffeine

1. When it comes to caffeine, every ‘body’ responds differently.
   
   If you’re looking to reap the benefits of caffeine, it’s important to be aware that each person responds differently (often, very differently!). The optimal dose for you is likely to be totally different to that of your significant others, and it often takes a little time and experimentation to find the dose that is most suitable.
   
   As a general guideline informed by science, a variety of cognitive benefits tend to appear following the consumption of around 0.5mg - 4mg per kg body mass.
   
   So…
   
   for a 50kg person this is between 25mg - 200mg
   for a 70kg person this is between 35mg - 280mg
   for a 90kg person this is between 45mg - 360mg
   
   Yep, this is a big range so we always recommend starting low and gradually increasing (as opposed to vice-verse). Too much caffeine can lead to restlessness, anxiety, increased heart rate, GI distress, an inability to focus and insomnia. It’s always better to be safe than sorry, especially when it comes to caffeine.
   
   If you’re looking to use caffeine as an aid to exercise performance, the research shows that between 3-7mg per kg body mass is effective when consumed within the hour before, during or late into exercise (study here). Yes, another large range!
   
   So…
   
   for a 50kg person this is between 150mg - 350mg
   for a 70kg person this is between 210mg - 490mg
   for a 90kg person this is between 270mg - 630mg
   
   Again, when it comes to caffeine there really is no ‘one size fits all’. We all respond differently so be strategic and take the time to find what works best for you (or work with us and let us help you remove the guesswork).
   
   

2. Caffeine's 'half life' is very important!

   The ‘half life’ of caffeine is around 4-6 hours, which means that for most people half of the caffeine will still be in your system 4-6 hours after consumption.
   
   So, despite not feeling its ‘buzz’ a few hours later, half of it will still be present, which can negatively impact your sleep if you consume caffeine after midday. 

   If you want to fall asleep quickly, and achieve high quality (deep) sleep, try switching to decaf after 12pm - or earlier if you’re highly sensitive to caffeine.
   
   

3. Caffeine ‘trojan horses’ 

   Coffee accounts for over 50% of the world’s caffeine consumption but is also present in other foods and drinks such as teas, dark chocolate and cola.

   Here are a few foods and drinks to be aware of if you’re looking to moderate your caffeine intake (especially if it’s nearing bed time)…

   Coke regular or diet (330ml): ~45mg
   Dark chocolate (45g): ~45mg
   Milk chocolate (45g): ~20mg
   Coffee brewed (300ml): 100-300mg
   Matcha (300ml): 60-120mg
   Decaf coffee (300ml): ~5-50mg
   Energy drinks (250-500ml): 80-350mg
   Tea brewed (300ml): 40-140mg
   

   *Numbers will vary depending on brand and serving size.
   
   

4. Coffee is unlikely to dehydrate you…
   
   Coffee contains caffeine and caffeine is a diuretic, which means that it may cause you to urinate more frequently and this may affect your hydration status.
   
   This has led people, including ourselves and many of our clients, to wonder whether coffee has hydrating or dehydrating effects…

   The answer is ‘it depends’ but in most cases coffee is unlikely to dehydrate you.
   
   The science shows that drinking coffee in moderation (<400mg per day) is unlikely to dehydrate you as although it may cause you to urinate a bit more, it’s likely that you won’t lose as much fluid as you originally drank.

   *400mg of caffeine is the equivalent of around 3-4 cups of brewed coffee.

   For caffeine to have a mild dehydrating effect, most people would need to be consuming in excess of 500mg of caffeine a day - something we don’t recommend to anybody (study here). 

   Tip: If you really want to play it safe with your hydration, try pairing your coffee with a glass of water. This is an easy habit to get into and is one that many of our high performing clients have adopted and reaped the benefits from.
   
   

5. Caffeine use - insights from high performers 
   
   When it comes to the high performers we support, some use it, others don’t - but very few rely on it.
   
   Despite an abundance of research demonstrating the mental and physical benefits of caffeine, over our years of practice it’s been interesting to learn that some of our high performing clients make good use of caffeine, while others have absolutely no interest in using it whatsoever - despite performing at the top of their game day in, day out.

   I suppose this reverts back to what we often preach on our coaching programmes… what works for one person likely won’t work for someone else, and each person has their own unique preferences. This makes especially good sense when it comes to caffeine seeing as it really isn’t the be all and end all of ‘high performance’. In fact, caffeine is only one of many available ‘tools’ in the ‘high performance toolbox’.

Closing thoughts...

If you’re looking to benefit from caffeine, here are the main considerations (albeit not exclusive to!)…

1. The amount - usually determined by your goals and level of caffeine tolerance.

2. The type - keep in mind that different forms contain different amounts.

3. The timing - for several reasons, but mainly so it doesn’t impact your sleep.