The average intake of caffeine is about 200 mg/day and is consumed by 55% of Americans on a daily basis. Studies have been done to find out if caffeine affects hydration and performance. Without reading these studies, one would assume caffeine is dehydrating because of its diuretic effect but that it obviously increases performance because it provides an added boost of energy.
The outcome of one study showed that a moderate intake of caffeinated beverages can count toward ones daily fluid needs. This study proved that even though caffeine is a diuretic, it had no effect on 24-hour urine volume, meaning it is not dehydrating. Losses were the same whether or not the subject consumed a caffeinated beverage, hence showing that caffeine is in fact not dehydrating over a 24-hour period.
On to the effects that caffeine may have on athletic performance. Caffeine helps to stimulate the brain and contribute to greater concentration. It is known to help athletes increase their endurance for an extended period of time. The outcome of many studies showed that caffeine does enhance performance and made the effort feel 6% easier than without caffeine. Studies have shown an average of 12% improvement in performance with the most benefits being noticed during endurance exercise as opposed to shorter exercise consisting of 8-20 minutes. These studies also showed a negligible amount of performance benefits being noticed by sprinters. The greatest link between caffeine and enhanced performance will be noticed mostly by endurance athletes and for long distance events.
Contrary to what you may have thought, moderate intake of caffeine will not dehydrate you but it will enhance your athletic performance during endurance exercise.
Coffee is not the only place to get your caffeine fix, it is available in a variety of ways such as Gu, cola beverages, espresso, gum, Red Bull, tea and many more.
If you still need an extra boost of energy, try adding our insoles into the mix. All of our insoles have a unique combination of anti-shock foam and an energy rebound foam specifically designed for athletes to go harder for longer periods of time. They can also help with impact absorption to keep you going longer without feeling fatigued.