Caffeine and Water Balance
The proper water consumption is the crucial factor in the sport performance. Caffeine is a diuretic but there is a level below which it has no influence on the fluid balance. A dose contains 250mg of caffeine and it has no diuretic effect. So even if you consume 2 cups of tea or coffee it will have no impact on dehydration. The diuretic effect of caffeine can be caused if it is consumed habitually which may also create tolerance. Researches that have examined the aspect of supplemental doses of caffeine show that if you consume it in drinks with the accompanying fluid it can eliminate the effect of dehydration.
So despite the information that exists in various sites and magazines tea and coffee are necessary for good hydration. However if you consume lagre supplemental doses without any additional fluid it may have a negative influence on hydration. But these effects are not so harmful.
Some scientists compared the stimulant drinks and isotonic drinks and didn’t manage to find difference in their rehydrating effects.
Bodybuilders and athletes shouldn’t forget that hot drinks provide poor hydration during the workout because they are released from the stomach very slowly. That’s why you shouldn’t drink tea or coffee before training because your fluid absorption will be lowered and kept in your stomach.
Caffeine as a Pill
Many sports supplement manufacturers nowadays create a formula that includes exceptionally caffeine (either as the raw compound or as guarana) or they combine it with other ingredients in their products. It is sold as a stimulant or as a thermogenic help to achieve weight loss. The amount of caffeine varies from 50-200mg per tablet/capsule. If you decide to take these products you should be careful not to consume drinks that contain caffeine simultaneously so that they do not become too 'hyped-up'. Also if you take excessive amount of pills it can create the diuretic effect especially in case if they are taken without any fluid (as opposed to tea/coffee which includes water). Caffeine is also present in most thermogenic weight loss and stimulant formulas. The most popular the ECA stack (ephedra-caffeine-aspirin stack). It is widely used in bodybuiding fitness and weight loss because the three substances act simultaneously. ECA can be sold on the market legally or it can serve as an illegal performance enhancer, though having the same effects. Ephedra is the herbal form of the drug ephedrine which is made from the ma huang plant. Its three components work synergistically in order to create maximum effect. Its typical levels contain 350mg ephedra/ma huang (which is 6% ephedrine), 200mg caffeine and 300mg aspirin. It is not always sold by the name the ECA stack and ingredients may be labelled as ma huang for ephedra, guarana for caffeine and white willow bark for aspirin. This supplement is restricted in many countries but still there are formulas that are very popular. Caffeine and Health
Caffeine is not dangerous if the adult drinks 300-400mg/day. Sometimes it can be useful for bodybuilders and athletes and for their health. The negative effects of consuming 500-600mg/day haven’t been discovered yet. It means that you can drink nearly 4-5 decent cups of tea or coffee every day and it won’t create any adverse effects. Also if you take stimulant drinks correctly and sensibly it will be beneficial especially in case if you feel lethargic and need more energy before the workout. However you should be carefull while taking caffeine pill supplements, especially if it is part of a formula with other compounds.
Caffeine has been taken for many years and can be beneficial for your health. It can be called a non-essential nutrient. If you consume it correctly its stimulant effect can be use as a fuel during the intense training sessions. But you shouldn’t drink hot tea or coffee before the exercise because you may feel bloated and dehydrated.
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