firefighter fitness training

Relax, It’s Only Caffeine

Relax, It’s Only Caffeine!


For whatever reason caffeine has always had a bad reputation. Supposedly  if you used it prior to working out, heart arrhythmias, increasing body-temperature, dehydration!!! These evils will strike you as soon as you enter the gym with a bit of caffeine in your system. It’s a fact!!!

Well as with most things related to nutrition and health, this myth has long ago been busted yet it still seems to be considered a ‘fact’ amongst many experts out there.

First off, it won’t dehydrate you! This has been proven false over and over again – as early as 2000 research articles began appearing confirming how much crap that was – The October 2000 issue of  the Journal of the American College of Nutrition has a ‘breakthrough’ article regarding this.

As far as the actual exercising goes, it does not act as an energy bolt so much as it acts as a way to enhance your resistance to fatigue and muscle pain. Tons of research confirms this – I could start putting links up but I’ll be here all day… just go to Google! As a rule of thumb unless it’s a peer-reviewed publication in a well-known reseach journal, I NEVER trust it!

We have our espresso every morning and sometimes prior to the gym if we’re feeling a bit tired…


Relax, It’s Only Caffeine!


Armstrong, L.E., Caffeine, body fluid electrolyte balance, and exercise performance. International Journal of Sport Nutrition and Exercise Metabolism. 2002; 12:189 -206.

Armstrong, L.E., Casa, D., Maresh.C.,Ganio.M.Caffeine,fluid-electrolyte balance, temperature regulation and exercise-heat tolerance. Exercise and Sport Sciences. 2007;35:135-140.

Ganio, M.S., Casa, D., Armstrong,L., Maresh,C. Evidence-based approach to lingering hydration questions. Clinics in Sports Medicine. 2007; 26: 1-16.

Grandjean, A.J., Reimers, K.J., Bannick., K.E.,Haven,M.C. The effect of caffeinated, non-caffeinated, caloric and non-caloric beverages on hydration. Journal of the American College of Nutrition. 2000; 19:591- 600.

Maughan, R.J and Griffin, J. Caffeine ingestion and fluid balance: a review. Journal of Human Nutrition and Dietetics. 2003; 16: 411- 420.

Nussberger, J., Mooser, V., Maridor,G., Juillerat, L., Waeber, B., Brunner, H.R. Caffeine induced diuresis and atrial natriuretic peptides. Journal of Cardiovascular Pharmacology.1990; 15: 685:691.

Passmore, A.P., Kondowe, G.B., Johnston, G.D. Renal and cardiovascular effects of caffeine: a dose response study. Clinical Science 1987; 72: 749 -756.

Popkin, B.M.,Armstrong,L.E.,Bray,G.M.,Caballero,B.,Frei,B.,Willett,W. A new proposed guidance system for beverage consumption in the United States. Am.J.Clin.Nutr. 2006;83;529-542.

Robertson, D.,Frolich, J.C., Carr, R.K., Watson, J.T., Hollifield, J.W., Shand, D.G.,Oates, J.A. Effects of caffeine on plasma rennin activity, catecholamines and blood pressure. New England Journal of Medicine. 1978; 298:181-186.




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