Caffeine Myths Debunked: What Science Really Says (2024 Review)
Dr. Kumar’s Take
This review organizes the most common misconceptions about caffeine supplementation and evaluates them against controlled research. It clarifies long-standing debates around tolerance, hydration, optimal timing, and whether delaying morning caffeine provides any measurable benefit. The data do not support delaying caffeine intake after waking.
Key Takeaways
- Caffeine is ergogenic at lower doses than traditionally believed (as little as 2–3 mg/kg).
- Hydration status is not impaired by moderate caffeine use.
- Sleep disruption depends on timing and dose, not habitual use alone.
- The idea of “waiting 90 minutes to caffeinate” lacks empirical support.
- Habitual users continue to experience measurable performance benefits.
Actionable Tip
Focus on dose timing and total daily intake rather than arbitrary myths. Caffeine taken upon waking is physiologically appropriate and does not blunt alertness if sleep quality is adequate. Avoid caffeine within six hours of bedtime.