Hey coffee-lovers, good news! Your daily cup not only helps you get thought the morning, but it can also help you through your run!
There are many misconceptions that coffee can have negative effects on everything from hydration to bone health, but don’t let those myths stop you from enjoying your morning brew. Extensive evidence has shown that moderate caffeine consumption (about 300 mg/d, or 3-4 cups per day) is safe, and in many ways, it can even be beneficial!
Caffeine and Bone Health
Many studies have shown that when dietary calcium consumption is adequate, caffeine does not have a significant impact on bone health, the risk of fractures or osteoporosis. Make sure to include a variety of calcium rich foods, such as broccoli, tofu, soy milk, low-fat /fat-free dairy products, dark leafy greens, almonds and salmon, in your diet.
Caffeine and Dehydration
Recent research has shown that if you consume caffeine regularly (such as a cup or two of coffee every morning), it does not have a dehydrating effect on your body. Caffeine only has a diuretic effect if you are drinking large amounts of it on a daily basis. Remember, drinking a variety of caffeine-free fluids throughout the day is important for every athlete.
Caffeine and Disease
Drinking coffee in moderation has shown an inverse relationship to the risk of many diseases such as cancer, Parkinson’s disease, cardiovascular disease, dementia and type II diabetes. This is due to the fact that it contains many beneficial nutrients, including antioxidants and other anti-inflammatories.
As a component of the diets of many athletes, whether it be in the form of coffee, sports drinks or other sports supplements, caffeine has been shown to have benefits on athletic performance. Taking in a form of caffeine before or during a run lowers the “rate of perceived exertion” (or RPE), meaning it can make your workout feel less intense, allowing you to run longer and harder.
Caffeine, in whatever form you prefer, has both mental and physical benefits, so go ahead, and drink to your health!