Coffee can increase your athletic performance and burn calories.Too much coffee can be dangerous.Athletes are bombarded with advertisements for supplements and energy drinks.It is possible to consume more caffeine than is healthy or safe.If you want to avoid a caffeine overdose as an athlete, make sure you're properly hydrated at all times, be aware of your caffeine consumption, and get more balanced energy from other sources.
Step 1: Drink a lot of water.
The amount of water you need varies from person to person, but generally you want to maintain consistent hydration to avoid becoming dehydrated by exercise, especially if you sweat a lot.You can determine if you're well hydrated by looking at the color of your urine.You're well hydrated if it's clear.The more water you need, the darker your urine is.Start early in the day and drink plenty of water.If you want to start exercising, don't drink a lot of water since it can make you feel sick.If you drink more water than you would otherwise, you can counteract the effects of caffeine.
Step 2: Sports drinks can be used to recover electrolytes.
If you're engaged in vigorous physical activity, you may need more than just water to replace the liquid you lose through sweat.Sports drinks can help with this and give you more energy.Don't drink sports drinks that have added sugars.You may want to avoid sports drinks that have added caffeine.You may benefit by drinking sports drinks before exercising.Sports drinks are only beneficial if you engage in vigorous activity for 90 minutes or more.
Step 3: Do you know how much fluid you lose during exercise?
If you don't replace the fluid you lose through your sweat, you will become dehydrated.Depending on the environment in which you engage in physical activity, this amount will vary.The easiest way to determine the total amount of fluid you are losing is to weigh yourself immediately after exercise.The amount of weight you've lost equates to about a quarter of a liter of water.It's not unusual to lose as much as 5 pounds of fluid during intense exercise, especially if you are engaging in a vigorous activity that takes place outside in warmer months.
Step 4: A high percentage of water is found in some foods.
It's not the only way to stay hydrated.If you don't like the taste of water, a high water percentage can be a good alternative to drinking it on its own.Cucumbers and strawberries are also more than 90 percent water, as is watermelon.While it isn't necessarily packed with all the vitamins and minerals you'd expect, it is high in fiber and other energy-sapping vitamins.You can get water from other drinks.
Step 5: You can learn about the signs of intoxication.
The amount of caffeine you can safely consume depends on a lot of factors, including how hydrated you are, but even a small amount can potentially cause an overdose.It is possible to have symptoms of caffeine intoxication.You may have a variety of health problems.There must be at least five overdose symptoms present for a diagnosis of caffeine intoxication.If you have trouble breathing, feel "wired" or twitchy, or if your heartbeat is rapid or irregular, you should stop drinking or eating if you haven't reached overdose levels.Coffee can stay in your system for up to six hours.
Step 6: Do not drink energy drinks.
Energy drinks contain a lot of caffeine and other sugars that can wreak havoc on your body and cause you to fatigue more quickly, as well as have difficulty recovering after an athletic event.A 10-hour energy shot has over 400 milligrams of caffeine.It is considered a safe amount of caffeine for a healthy adult to consume in a single day.Other substances that are supposed to enhance your energy can be found in energy drinks.There is no valid scientific evidence to back up the energy-enhancement claims of these substances.
Step 7: Measure the amount of coffee you drink.
As an athlete, you need to monitor your caffeine intake and be aware of the caffeine content in foods and drinks you consume on a daily basis.A cup of coffee is the size of a Grande at most popular coffee chains.It is safe for most adults to consume this amount.Coffee has many health benefits, but they only apply to up to 500 milligrams of caffeine, which is about five cups of coffee at home.Any benefit derived from the coffee is nullified by the risks of caffeine overdose.You can keep a food and drink diary.It's possible to estimate the amount of caffeine you're consuming each day.You can find out how much caffeine is in a food or drink by checking the nutrition labels.Some packages may have more than one individual serving.
Step 8: It's a good idea to stop drinking coffee several hours before and after you exercise.
It's best to consume your last beverage no more than three or four hours before an athletic event if you want the performance-enhancement effects of caffeine.You will still see some performance enhancement because of your consumption, even though the caffeine in your bloodstream has already peaked.If you've never done intense physical activity after eating a cup of coffee, you may want to experiment before using it for performance enhancement.If you become jittery or unable to focus, pay attention to how your body reacts.
Step 9: Take a break from coffee several days before a big event.
On the day of the event, this will allow your tolerance to decrease so that you get the most benefit from caffeine.If you drink a lot of caffeine, you should be aware of signs of withdrawal.
Step 10: It is recommended to eat every two to three hours.
If you eat small meals several times a day instead of only eating three large meals you will have more energy and less fat.If you can't fit multiple meals into your schedule, eat smaller portions at breakfast, lunch, and dinner and have healthy snacks throughout the day.Eating on a regular basis keeps your blood sugar levels stable, so you have a more steady energy supply throughout the day as well as during intense exercise.If your body is getting enough energy from food sources, you won't need to rely on as much caffeine to give you a quick burst of energy, which can help you avoid caffeine overdose.Setting a reminder on your phone or computer desktop calendar to send you a notification when it's time to eat something will help you remember.
Step 11: Carbohydrate and fiber sources should be included at breakfast.
Breakfast pastries are high in sugar and fat and can cause you to crash later in the afternoon.Have a filling breakfast such as oatmeal or an omelette with plenty of fruits or vegetables.You can get plenty of nutrition from commercial cereals, but make sure to read the labels and not add sugar.If you don't have a lot of time in the morning to cook up a more substantial breakfast, a fruit and vegetable smoothie may be a good choice.
Step 12: Prepare for endurance events.
You can get a steady source of energy from slow-burning starches found in potatoes, bread, and pasta.Having a snack an hour or so before the event will keep you from hitting a wall, if you need to exert intense effort for several hours.If you want to avoid refined carbs, choose your sources carefully.Look for brown rice or whole-grain breads.If you're on a diet that doesn't include wheat, look to foods such as corn, wild or brown rice to get the energy you need.
Step 13: It's a good idea to avoid sugar.
While sugar can give you a quick burst of energy, it fades quickly and can leave you more tired than before.It's not possible to eliminate sugar completely from your diet, but you can reduce or eliminate some sweets that have added sugar.If you used to consume a lot of sugar, you may experience a drop in energy when you first start decreasing it.Over time, this should stop.Many energy drinks contain a lot of sugar.The sugar in these energy drinks can make it harder for your body to recover from intense exercise.
Step 14: Pack in some food.
It's important to build and strengthen muscles.Good sources of iron are an essential part of your overall metabolism.Lean meat sources are chicken and turkey.You can also get a snack of almonds and yogurt.If you don't eat meat, you should eat a lot of soy-based foods and dark green vegetables.