13 Common Misconceptions About Caffeine & What The Research Says

Here, the research every coffee drinker should know. 

In addition to this finding, the study consolidates and summarizes decades of scientific literature—providing rather black-and-white answers to a host of our most pressing caffeine FAQs. And we've condensed the key findings of the remaining 13 questions below. Get ready to take notes: 

In short, be sure to drink water in addition to your caffeinated beverage, especially when consuming more than a few cups in one day.

"Factors such as sweat rate, fluid replacement, and genetic factors have a greater impact on one's hydration level compared to moderate caffeine consumption alone," the study states. So, any dehydration that occurs during exercise is more likely to be related to fluid replacement (i.e., how much water you drink during your workout or after) rather than the caffeine itself.

To say the least, more research is needed to confirm that coffee can help you lose fat on its own.

Further, data suggests you may need 6-9 milligrams of caffeine per kilogram of body weight to reach a performance-enhancing effect. For a 150-pound individual, this looks like 408-612 milligrams of caffeine, which equates to 4-6 cups of coffee (yes, that's a lot and is not recommended for everyone). 

This depends on the dose of caffeine and individual muscle differences, but researchers generally suggest that caffeine impacts upper and low body performance and strength equally. 

Caffeine intake can offer temporary relief from certain depressive symptoms and, for some, even improve overall mood. However, experts warn against excessive consumption as it can worsen anxiety, disturb sleep, and result in adverse mental health consequences. 

Technically yes, but this is rare and is sparked by an overdose. For people consuming coffee and tea (read: not caffeine pills or other spiked beverages), it's not something to worry about. 

We know there's a significant gender gap in medical research, so it's fair to assume more studies should be completed on women and men to reach a solid conclusion.

There is "substantial variability" among people's responses to caffeine's performance-enhancing effects. It is possible that some people don't respond to caffeine at all—but researchers note that it's quite rare. 

There's a handful of factors that impact one's cardiovascular risk in relation to caffeine including dose, frequency, how it is consumed (i.e., through coffee or tea), and individual differences in metabolic and genetic factors. Finally, researchers conclude that, "There is no evidence that low to moderate intake of caffeine has adverse effects on cardiac muscle."

However, they say, additional clinical research is needed to explore the potential dose-response relationship between caffeine consumption and bone health, also investigating confounding variables like diet, population, caffeine form, etc., before drawing conclusions. 

The majority of observational studies and meta-analyses show that maternal caffeine consumption is associated with major negative pregnancy outcomes. The current recommendation from the National Institutes of Health is to keep caffeine intake below 200 milligrams daily during pregnancy.

There is evidence to suggest the potential for caffeine to be abused and spark withdrawal symptoms, but caffeine is not fully established as addictive right now. Still, this is very individual and should be taken into consideration on a case-by-case basis. 

Now, while these findings are interesting and much-needed in the well-being industry (yes, these caffeine myths have gained traction as of late), ideal coffee intake is inevitably personal. 

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Still, personal preferences should be at the forefront of decision-making when it comes to caffeine. Here, why black coffee can actually be great for your health (contrary to what some haters may claim).