What caffeine dose for endurance?

Common benchmarks sit around 3 to 6 mg per kilo of body weight, adjusted to your tolerance. More isn't better: beyond that, side effects rise with no clear extra gain.

Should I stop caffeine before a race to 'resensitise'?

Some athletes cut back a few days before, but the data is mixed. What matters most is testing your own response in training.

Does caffeine dehydrate you?

At the doses used in sport, its diuretic effect is modest and doesn't cancel hydration. It doesn't replace a hydration strategy, but nor does it meaningfully compromise it.

Product guides7 min

Caffeine and performance: when to use it?

Caffeine is one of the few ergogenic aids whose effect on endurance is well documented: it can lower perceived effort and improve performance on prolonged efforts. But it isn't magic, and the response is highly individual. Dose, timing, tolerance and habitual intake change everything — and poorly managed caffeine can harm sleep or cause GI upset. This guide explains how to use it wisely.

Dose and timing

Commonly described protocols put a useful dose around 3 to 6 mg per kilo of body weight, taken about 45 to 60 minutes before the effort to allow for absorption. On long efforts, a split intake (for example via caffeinated gels in the second half of the race) can extend the effect. There's no point overdosing: past a certain threshold, benefits plateau while side effects (jitters, GI trouble, a racing heart) rise.

Using caffeine during effort

During a long effort, caffeinated gels or drinks placed in the second half of the race help counter falling alertness and rising perceived effort. Spread out the doses and avoid concentrating everything at once. Keep the race time in mind: a late dose on an evening effort can disrupt sleep. And above all, never test a new dose on race day.

Common mistakes

Discovering caffeine — or a new dose — on race day
Overdosing thinking it amplifies the effect, at the cost of side effects
Taking caffeine late on an evening effort and ruining your sleep
Ignoring your own sensitivity (some are highly reactive)
Relying on caffeine to make up for missing carbs or sleep

Practical checklist

Benchmark dose ~3-6 mg/kg depending on tolerance
Taken ~45-60 min before the effort
Split intake possible in the second half of the race
Timing accounting for race time and sleep
Dose and timing validated in training

FAQ

Product guides6 min

Energy gel or energy drink: which one to pick?

The right format depends on when you use it, your digestion and the carb dose you're aiming for.

Read the guide

Running7 min

How to test your nutrition before a race

Race nutrition is tested in training, especially on long sessions and workouts close to race conditions.