So I like
Every time I drink coffee, one question comes to my mind. is it good for me !!!
Many theories revolve about consuming coffee, its benefits and healthy point of view.
The Coffee We Choose
I have seen over the years people addicted to coffee..Some are addicted to Black coffee and sometimes to instant latte or milk coffee .Some health conscious people like to drink green coffee..It’s just like choosing a car to drive whatever way people like to get an adrenaline kick……
The Hormone Effect: Ram, Shyam, Sita, and Geeta
Our 24 hour sleep and wake cycle is always on the go..What makes us sleep and what makes us alert is the question. Adenosine Hormone in our body makes us sleepy and its Brother Cortisol Hormone wakes us up like a timepiece…
The Role of Coffee in Athletic Performance
So both brothers are reciprocal to each other ..Just like Ram and Shyam !!!!! Sita aur Gita.
Now what Coffee does to these siblings is interesting…….
Coffee interacts with the Cortisol hormone. It either stimulates or blocks it (the Ram and Sita). This effect makes us alert all the time. Hence, there is no time for Adenosine (Shyam and Geeta) to make us sleep.
This is the power of Coffee. Often, you will find children staying awake at night. They drink coffee to fight sleepiness during exams. Office persons often having coffee to stay alert for work..Pilots often take coffee to be cautious all the time during flight.
The Cortisol Timing Rule
The cortisol effect on coffee is most prominent in the morning. This hormone peaks 25 to 50 minutes after waking up. If we drink coffee right after waking up, it will cause extra alertness or jitters. This disruption makes the body clock tumble. We find ourselves in confusion sometime. AVOID IT!!!!!!!
Now comes the right question. Studies show that after waking up, it is best to have the first cup of coffee. This should be done after reaching the highest peak of the hormone Cortisol. This usually occurs after about 80 minutes to 120 minutes for optimal performance.
What’s the Advantage for a Swimmer or a Sportsperson?
Experts know the effect of coffee on hormones. They suggest that a sports person should not have coffee right after waking up. They should wait at least one hour. A pre-workout supplement containing caffeine should also be avoided during this time. Otherwise, the player’s performance will suffer due to the aftereffects….. They should consume after 1 hour has passed ….
Avoid having coffee between 1 to 3 pm. The player needs to rest during this time. Having coffee then will interfere with sleep. It is better to have coffee between 3-4 pm for activity.
Caffeine For A Pre-Meet Swim
It’s acceptable to have caffeine before a swim. But, make sure the swim takes place one hour after waking up. So, it’s been advised to the swimmers to wake up early. They should have the exercise and warm up done so that the cortisol dipping phase starts. After that, they can have coffee…..caffeine will make them alert and a 1-4 % effectiveness is seen in short course sprint race than normal players.
Any Ill Effects?
Yes. If the player has not tried coffee and his pre-workout includes caffeine, it will cause jitteriness. It also results in confusing shaking during the meet. So the player has to be trained during workout training sessions.
Caffeine and Urine
Players using caffeine in any form should drink plenty of water to avoid dehydration. Its recommended to have a glass of water first before having coffee is a general rule.
The Middle East Effect
Due to short day span in the Middle East say from 6.30 am to 5.30 pm during winters the people avoid having cup of coffee post sunrise or fair prayer.So many cafe in Middle East will open around 8 am .People during summers with high heat intensity also avoid drinking coffee post afternoon..The right time is to have between 8 am to 3 pm as usually seen.
Technology Comes In
Using sleep apps is the best way to track sleep intervals. This is especially useful if you have a coffee routine. You can also use health trackers or health watches. Many smartphones also use sleep tracking which is beneficial for a player too.
Any Variation?
Yes, if anybody feels jittery after drinking coffee they should change to other alternatives. Options include a decaf or green coffee. These have less caffeine and more antioxidants.
The Brew Breakdown
Here comes the winner. The roasted bean Black Coffee holds polyphenols and caffeine. It helps in reducing the risk of type 2 diabetes. Drip coffee is the best amongst the lot. It removes some cholesterol raising compounds. The French press or Gas press can’t remove these compounds.
.. The Green Coffee is best as it is not roasted and sourced as it is by sun drying. It is high in Chlorogenic acid (an antioxidant). This antioxidant is destroyed in roasting beans. It is beneficial for those who want to lose some weight and prefer low caffeine. So people looking for a coffee choice to lose some weight use this. Studies show green coffee improves arterial elasticity and lowers blood pressure more than black.
Tips For Swimmers To Have Coffee For Optimal Performance
- The dose is 3-6 mg per kilogram body weight. This amounts to around 250-400 mg of caffeine per day for most senior swimmers.
- Caffeine will make them alert. Sprinters will see a 1-4% improvement in effectiveness during short course sprint races compared to normal players. Thus, sprinters will gain.
- Helps in lowering lactate buildup in the body and increases alertness.
- Help in concentrating on races.
So What Not To Do
- Max dose 500 mg is detected in urine test and contraindicated in national races or by NADA.
- Effect on performance in races is a question.
During Training
During training it helps in losing some weight and increases alertness but Jitter some with dehydration too. So the use can be regulated and adjusted suitably.
Post Swim For Recovery
It’s always better to take caffeine with carbs. You have seen people having black coffee with coconut oil too. This combination boosts glycogen replenishment in the body to about 60 percent.
Its seen that players using caffeine will have reduced muscle soreness to about 40%.Thus reducing inflammation and faster recovery .
Post-swim nutrition ke saath gut care add karo chlorine effects ke against – yeh must-read: [Swimmer’s Gut Issues Decoded].
Tip: Best post-swim: Coffee + carbs (e.g., banana) 30 minutes after. Syncing coffee with circadian science will have the best effect for a training session.
As A Dentist And Biohacker Why I Am Interested
As a dentist, I see caffeine everywhere in my daily routine. It can be found at home, in the clinic, and even in the swimming pool area. This presence excites me to learn more. So, I am bivouacking coffee the way you know!
The Dental Impact
Tannin are the culprit to stain peoples teeth and I fight these kinds of patients everyday. I suggest patients to cut off on caffeine or follow the circadian way or least drink coffee with a straw so that it does not stain your beautiful diamonds in the head…
These PH 5 Acid in coffee erodes the enamel causing sensitivity too. Black coffee is better but still acid will act damaging.
Chlorogenic acid found in coffee as an antioxidant is surprisingly very good for gums thus preventing harmful bacteria to decay.
Swimmers feel dehydration by it. Our mouth also reacts as it lowers the salivary flow. This promotes bacteria, which can decay the teeth. Of course an ill effect of TMJ grinding is also reported in some patients marking a disturbed sleep pattern.
As a dentist and a parent of a swimmer I keep an eye on the reciprocal effects of caffeine with both my patients and players…
Biohacking Caffeine
It is both good for health if taken as a medicine .of course any addiction has adverse effects. Disturbed sleep and health factors.Disturbed sleep means hallucinations anxiety, jitteriness etc. All these things affect players and of course patients too…
One more problem is adding energy drinks to caffeine which contain more sugar, leading to increased risk of dental cavities. More consumption of sugar means sluggishness and sleepiness among players.
My Advice
My advice is a circadian regime of consumption
- Delay early morning coffee.
- Switch on to Green coffee for antioxidants.
- Always have black coffee with food or at least banana.
It aligns my dental skill with overall health improvement.
Microbiome in gut often overloads with caffeine so keeping me alert and reading articles is beneficial for my knowledge.
The recommended consumption is 200-400 mg per adult per day. Overdosing can be fatal. So, the optimal amount varies for each individual.
For swimmers, caffeine increases performance. Nevertheless, it also leads to more dental issues. I always try to keep them updated about dental check-ups….
By understanding caffeine’s pros/cons, we can avoid future problems like recession, sensitivity, or restorations.
Curiosity As A Researcher
Dentistry evolves—caffeine research (from antioxidants to erosion) keeps me updated, blending science and real-world impact. As a dentist working on biohacking, caffeine isn’t just a beverage—it’s a daily nut affecting oral health, performance, and longevity. Staying informed lets me help patients thrive, one cup (or wisely timed sip) at a time.
Aaah
Its coffee break now. Of course decaf or green and the time is good for it…3 pm.
Cheers!!!
DR Manav
If you find this write up interesting, questions are welcome….
thefusionbiohacker@gmail.com
Also, it’s worth the read. I talk about energy crashes and hormone imbalance due to habits like coffee. I discuss how WHOOP helps track strain from caffeine or daily habits.
ab red lights therapy agar saith me ho jamey to perfect fusion……
Hello I’m Dr. Manav Verma Dental surgeon dedicated to restoring smiles treating teeth and gums and passionately exploring the connection, between oral health and overall bodily wellness.
Truthfully my genuine enthusiasm emerges when I immerse myself in biohacking—combining technology with timeless inner healing and natural energy. That’s the reason I launched my blog, The fusion Biohacker, where I share straightforward practical advice, on enhancing your health without spending a fortune or resorting to pseudoscience.
I’m likewise the father who rises at daybreak by the pool, with a stopwatch measuring my childrens swim laps and preparing recovery snacks as if it were a qualifier (I experiment with all my biohacks on myself initially amidst our hectic routine). When I’m away from the clinic or looking after kids you’ll find me hiking through the mountains to clear my mind jotting down poetry creating art with paint, on canvases journeying wherever the mood leads, singing, crafting tunes late at night or geeking out over designing websites and writing tech blogs.
Life’s too brief to stay in a lane you know? I really enjoy linking all these aspects—wellness, technology, innovation, environment—and spreading whatever truly proves effective.
thefusionbiohacker@gmail.com
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