October 2008

by Kyrie Teel

I went into a Starbucks once and noticed a long line of people being addressed by name, their drinks being called out and confirmed one by one. It seemed that most if not all of the people in there were "regulars," or people who come in routinely, committed to buying the same thing, every day. I asked myself, how could these elaborate drinks possibly be good enough for so many people to go out of their ways unfailingly, loyally spending anywhere between 2 and 6 dollars every single day? The answer, I later realized, is simple: caffeine. There are differing opinions about whether it's good or bad, but let's take a look at the facts.
    Caffeine, in its purest form, is a white, powder-like substance found in tea, coffee, soda, chocolate, energy drinks, over the counter medications such as Excedrin and Midol, and nowadays even gum and candy. We could see what it looks like after the decaffeination process; what is left over is the white powder used to make caffeine supplement tablets, such as "NoDoz." It is not regulated by the FDA but seen as a "generally safe substance."
     So, what does it do? Since it is a central nervous system stimulant it increases blood pressure, heart rate, and dopamine levels in the brain (a neurohormone associated with motivation and pleasure). This is why caffeine is known as an ergogenic aid; it temporarily increases mental alertness and physical capacity for labor. It is also known to increase cardiovascular endurance when used as a supplement.
     Although there are some benefits to the use of caffeine as a supplement, there are many risks involved. Perhaps the biggest problem with caffeine is its effect on sleep. It reduces the natural sensation of being tired by blocking adenosine, which normally causes the feeling of sleepiness. Even if you are not very sensitive to the substance, it can have negative effects on your sleeping pattern. The half-life of caffeine in the body is about 6 hours. For example, if you drink a big cup of coffee with 200 mg of caffeine at 4PM, at 10PM you still have about 100mg in your body. By 4AM, you still have 50mg in your system. Even though you may be able to sleep, your body may not be able to obtain the restful benefits of deep sleep. What's worse is the cycle that many people fall into in hopes of counteracting this deficit.
     Another problem with it is that it is a diuretic, an appetite suppressant and a highly addictive substance. Not only does it cause our bodies to lose water through urination, but it also masks the feeling of hunger, having the potential to cause severe dehydration and nutrient deficiency. You don't have to have an addictive mind or personality to become addicted to caffeine. In fact, our tolerance to it develops very quickly; it takes about five days to become accustomed to it and also for our bodies to withdraw from it. One of the effects of continual presence of caffeine in the body is undesirable withdrawal symptoms such as fatigue, irritability, headaches and nausea.
     The American Heart Association says that moderate coffee drinking (one or two cups per day) does not seem to be harmful for most people. As with everything else, though, moderation is the key to healthy caffeine consumption. Although it does have some performance enhancing benefits, they might not be sufficient to outweigh its risks.

Kyrie Teel is an ACE® Certified Personal Trainer and a Certified Spinning Instructor

Be sure to catch Kyrie's Yogalates class every Saturday at 10:30am!