Drinking coffee can offer many benefits, but the right amount and timing depend on each runner’s body and goals.

Caffeine not only sharpens your mind but also makes the effort feel lighter and less tiring by stimulating your nervous system. Taking caffeine during your run—whether in the form of energy gels or a quick sip from a water station—can help keep you alert, prevent stumbles, and improve your decision-making, especially during long-distance events.

According to Magdalena Lewy-Boulet, an elite runner and top American nutrition expert, even a low dose (from 1 to 3 milligrams per kilogram of body weight) can have a positive effect. This means that drinking 1–2 cups of coffee (roughly 80–100 mg per cup) before a long run could boost your performance.

For shorter, high-intaoo much coffee can backfire, causing headaches, anxiety, and even a spike in blood pressure.

Lewy-Boulet also emphasizes that timing is key. Caffeine takes about an hour to be absorbed into your bloodstream, and its effects peak during the first four hours. That’s why she recommends drinking a cup of coffee about one hour before your run. For those tackling longer distances, a small, steady dose during the race can help maintain the benefits.

On race day, energy gels, chews, and caffeinated drinks are all great options. These products are designed to be easily carried in your pocket and used multiple times throughout your run. They not only provide caffeine but also deliver carbs, sodium, and electrolytes. Lewy-Boulet suggests that experienced runners might consider using one or two gels per hour.

She also points out that everyone is different. “Genetics play a role in how fast you metabolize caffeine,” she explains. “You need to test it for yourself—some people process caffeine faster than others.” This means knowing how much caffeine you’re consuming, whether it’s from gels or energy drinks (which typically range from 30 mg to 200 mg per serving), is essential to maximize the benefits while minimizing any downsides.

Of course, too much caffeine isn’t without risks. Common side effects of overconsumption include dizziness, nausea, and stomach issues—especially during prolonged, high-intensity workouts when your body is already pushed to its limits and trying to manage fatigue, heat, and stress.

Ultimately, there’s no one-size-fits-all solution. The effects of caffeine vary from person to person. Some runners might feel a strong boost from the same dose that leaves others barely affected. That’s why it’s so important to experiment during training to find the perfect amount for your own body.