A 2003 study reports that acute ingestion of caffeine in large doses (at least 250-300 mg, equal to the amount found in 2-3 cups of coffee or 5-8 cups of tea) results in a short-term stimulation of urine output in people who've been deprived of caffeine for a period of days or weeks. In other words, if you're a coffee drinker, any urge to 'eliminate' will be greatly reduced by regular consumption.
There are other risks in taking caffeine before a race. The side effects include headaches, dizziness, anxiety, gastrointestinal distress, and heart palpitations. Caffeine is also a mild laxative, which could have you racing for the sidelines. I would try running with the aid of caffeine in whatever form you choose (gels, pills, coffee, tea) before race day. You never know how you might react.
In my experience, I've found that a single morning cup of coffee is enough to get me going each morning. If I drink another cup, I'm ready to race. Not every workout demands an advantage. I would suggest reserving a caffeine-fueled run for extremely hard workouts and races. Your running focus and stamina will improve with regular training alone.
Making the Perfect Cup of Coffee
When I'm in a rush, I generally use my Keurig machine. It's fast and convenient, and it's ready in less than one minute. There are a variety of K-cup flavors to choose from, and my personal favorite is the Green Mountain Breakfast Blend. If you're trying to stay healthy, go easy on the sugar and the cream. You may want to wean yourself off the fatty coffee creamers in baby steps by using whole milk and then skim. Or, you may let yourself indulge in a minor vice and enjoy your coffee the way you like it.
If I'm making coffee before a race, or for a group of guests, or if I just want a higher quality cup of coffee, I use my Bonavita 8-cup coffee brewer. It's as close as I can get to that perfect "hotel coffee" taste featuring a rich, full-bodied flavor. I use at least 2 tablespoons of coffee grounds per cup of water. The Bonavita features an optional pre-infusion mode that wets freshly roasted ground coffee to allow degassing before brewing. The large showerhead provides excellent saturation and uniform extraction for a magnificently robust pot of coffee.
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