Is Caffeine Bad For Hydration In Endurance Athletes?

By: Lauren Keating

There is nothing better than a freshly brewed hot cup of coffee in the morning.

Especially when we know we have that long run or intense workout after breakfast.

Some athletes prefer not to drink java before their workout to avoid stomach issues. But they do reach for their sports nutrition products like energy chews or gels that contain caffeine.

While many think that caffeine is good for that boost of performance, it might not be the best idea for some endurance athletes.

Is Caffeine Bad During An Intense Workout?

There are lots of sports scientists who believe that drinking coffee is beneficial for performance, best for endurance sports.

So much so that many sports nutrition products contain caffeine.

Caffeine increases alertness and cognitive function. Because it is a stimulant, it gives that extra bolt of energy. This means feeling less tired when working out hard.

It is not banned by the World Anti-Doping Agency, which means athletes are absolutely allowed to consume caffeine and perform.

Caffeine has the most benefits for marathoners and triathletes, but not so much for weightlifters and bodybuilders. There is very little proof surrounding the benefits of caffeine for strength.

The argument is that these endurance athletes can work harder thanks to that extra boost of caffeine.

Studies found that elite runners performed better on the treadmill after consuming caffeine, but only by 1.9 percent.

Caffeine Tolerance

While some studies suggest positive results of consuming caffeine during an endurance workout or sport, this doesn’t mean that caffeine has the same effect on every athlete.

For starters, some people become tolerant to caffeine. These are the types of people who can drink four cups of coffee a day and not be jittery. Or these are the people can drink a cup before bed and still fall right to sleep.

Those who are regular coffee drinkers might not see performance enhancements during their long workout.

Some cannot tolerate caffeine at all. This is true for both coffee, other caffeinated beverages, and sports nutrition products.

There are many endurance athletes with sensitive stomachs that find gels and chews with caffeine has them with stomach aches and cramps or worse—the need to run to the bathroom.

For this very reason, many avoid nutrition products that contain caffeine at all costs.

This is why a product like Kramp Krushers energy chews are important. They provide all the nutritional needs endurance athletes need, without the added caffeine.

It’s designed to give that boost of energy, but in a natural way instead of that fake sense feeling powerful that the stimulant provides. It contains dextrose to fuel the body during endurance workouts, as well as 84 trace elements and minerals like calcium, magnesium, potassium, and iron, which increases energy levels.

The best part of this product is it's gentle on the stomach and is fast absorbing for easy digestion. Along with no stomach issues, it also prevents muscle cramps as well during that long and intense workout.

This product does all this, making the ultimate sports performance product for endurance athletes without the crash, addictiveness and other negative health consequences too much caffeine can lead to.

Kramp Krusher gummies also are packed electrolytes and sea salt for optimal hydration —something caffeine-filled products can’t do.

Caffeine And Dehydration

Which brings us to the next important point about caffeine and endurance sports: dehydration.

Other sports nutritionists firmly believe caffeine is bad for endurance athletes because it dehydrates.

When it comes down to it, caffeine is a diuretic. This means it causes kidneys to produce more urine. More urine means more fluid loss, and that can lead to dehydration when combined with sweating during that long workout.

However, researchers found that the loss of fluid does not have a large impact on dehydration. Keep in mind that the study did not feature the participants also working out for a long time.


Studies are both pro and con caffeine usage for endurance athletes when it comes to their performance.

At the end of the day, it comes down to whether or not the athlete wants to keep their diet clean and as natural as possible. That’s where high-quality products like Kramp Krushers come in which can provide all the same benefits of caffeine plus more without any negative side effects.

Caffeine in its recommended dosage is safe to consume, even for endurance athletes. Some just might prefer to save their consumption for when they enjoy their daily morning cup of coffee.


Does coffee Actually dehydrate you and harm your performance? Andy Blow, Precision Hydration,

Caffeine and exercise: metabolism, endurance and performance, https://

Is Caffeine Good for My Workouts? Paul Rogers, Very Well Fit, https://

Caffeine And The Endurance Athlete, Pacific Health Laboratories, https://

Does Caffeine Really Dehydrate You, Kate Goldbaum, Live Science  https://