運動學英文！喝咖啡運動？Coffee and Exercise

Coffee and exercise — two of the world’s most loved habits. But how do they actually work together? Is coffee a performance booster or just a morning ritual? And are there downsides to consider when mixing caffeine with training?


Let’s start with what science says.


Caffeine, the main active ingredient in coffee, is a natural stimulant that affects the central nervous system. It blocks adenosine, the chemical in our brain that makes us feel tired, while increasing levels of dopamine and adrenaline. This leads to increased alertness, energy, and even improved mood — a perfect setup before physical activity.


Many studies support the idea that consuming caffeine before exercise can enhance athletic performance, especially in endurance-based activities like running, cycling, or swimming. Research shows that caffeine can help improve reaction time, reduce the perception of effort, and delay fatigue. This is why it's approved for use in sport and commonly used by professional athletes.


But how much coffee is beneficial?


According to sports science recommendations, around 3 to 6 mg of caffeine per kilogram of body weight is effective for performance enhancement. For most people, this equals about 1 to 2 cups of brewed coffee taken 30 to 60 minutes before exercise. Timing is important — caffeine takes time to absorb, so drinking it too close to a workout may not give it time to take effect.


However, drinking too much coffee — or at the wrong time — can have negative effects.


High doses of caffeine may cause jitters, increased heart rate, anxiety, digestive discomfort, and sleep disruption. Especially if consumed too late in the day, coffee can interfere with your sleep quality — and recovery is just as important as the workout itself.


So how much coffee is safe overall?


Health experts generally agree that up to 400 mg of caffeine per day — roughly 3 to 4 regular cups of coffee — is safe for most healthy adults. Of course, tolerance varies. Some people may feel strong effects with just one cup, while others can drink more without issue.


Now let’s take a look at culture.


Coffee has always had a social and motivational role in fitness. From the pre-run espresso in Italy to the gym-goer’s cold brew in California, coffee is a global symbol of energy and focus. It’s become part of many people’s exercise rituals, serving not just as a stimulant but as a mental preparation tool.


And that brings us to the psychological effects. Beyond the physical boost, coffee provides a mental edge — improving focus, motivation, and mood. For many, drinking coffee before a workout becomes a confidence trigger, a signal to get moving.


But like any tool, balance is key. If your body becomes too dependent on caffeine to perform, or if you ignore signs of overuse — like poor sleep or constant restlessness — the benefits can turn into drawbacks.


To wrap up:
Yes, coffee can boost your workout — improving endurance, focus, and even enjoyment. But it works best when consumed in moderation, at the right time, and with awareness of your body’s response. Whether you’re sipping it for the science or the culture, coffee and exercise can be a powerful pair — as long as you brew it right.


Thanks for listening. I’m OK Sports, and I’ll see you next time with more stories at the intersection of health, performance, and everyday life.