Caffeine the world's most beloved drug
Yes, you read that right: caffeine is actually a drug. It’s classified as psychoactive because it affects the brain and can alter mood, perception, and behavior. But when used correctly, it’s also one of the most well-studied performance-enhancing substances we have. I’m one of those people who starts my day with a cup of coffee and I love it!
Caffeine temporarily increases alertness, reduces fatigue, and can sharpen concentration. Even more impressive are its potential effects on everything from immune function and inflammation to cardiovascular health, the nervous system, and athletic performance.
It is the world's most widely consumed psychoactive stimulant. Every year, we consume approximately 120,000 tons of caffeine globally, and coffee producers harvest over 23 billion kilograms of coffee beans. The substance quickly crosses the blood-brain barrier and works by, among other things, blocking adenosine receptors, releasing calcium into cells, inhibiting phosphodiesterase and affecting GABA receptors. In short: it works quickly.
To drink coffee or not
Caffeine is a personal choice. Each person's genetic and chemical makeup is unique, so the same dose will work differently for each person. Are you new to caffeine? Take it easy at first and get to know how your body and mind react. A little goes a long way.
Some short-term benefits of caffeine:
✅ Increased alertness and focus
✅ Better mood – mild euphoria or reduced fatigue
✅ Faster reaction time
✅ Increased physical endurance
✅ Improved learning and memory (in some studies)
Negative effects (especially at high doses or in sensitive people):
❌ Shakiness, restlessness or anxiety
❌ Increased heart rate (tachycardia)
❌ Difficulty sleeping or disturbed sleep
❌ Upset stomach or acid reflux
❌ Temporary elevated blood pressure
In moderation, caffeine over time may possibly lower the risk of neurodegenerative diseases, reduce the risk of stroke and heart disease, and support your weight and body fat goals.
Timing is everything
☀️ TOMORROW: The best time is in the morning, about 90–120 minutes after you wake up. Drink water first – cortisol is naturally high when you first wake up, and the first goal is to calm your system down, not push the gas. Do you wake up at 7am? Wait until around 8:30–9am with the caffeine.
⛅️ MIDDLE OF THE DAY: Need a boost before your afternoon slump? Get it in before 2–3 p.m. Caffeine has a half-life of 4–6 hours, which means it can stay in your system until bedtime and interfere with your sleep—even if you don’t feel particularly energized. Know your cutoff point and stick to it.
🌙 EVENING: Avoid at all costs. Caffeine blocks adenosine, the chemical that makes you sleepy. Late-night caffeine can delay falling asleep, reduce deep sleep, shorten total sleep time, and hinder your recovery.
Boost for brain and body
Brain scans show both increased and decreased blood flow in different areas. The most obvious finding is the blockade of adenosine receptors, which reduces drowsiness and makes you feel more alert and focused. Caffeine can also improve reaction time and sharpness – even in sleep-deprived sufferers.
It also increases perceived energy, which is ideal for athletes in explosive sports. For those of you doing endurance training, it may be worth looking into caffeine-free pre-workouts – the same brain-boosting ingredients without the elevated heart rate and risk of heart palpitations.
No matter what drives your caffeine-filled days or workouts: find the routine that sets you up for success towards the goals in front of you.
All the best, Kennet Båth
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* Statements about health effects have not been evaluated by the Swedish Medicines Agency and do not constitute medical advice.
