TAMPA, Fla. (WFLA) – In this week’s episode of Run for Fun, we take a look at that daily cup of coffee and how caffeine impacts running and exercise.

Leigh Spann and Coach Maria discuss caffeine with registered dietitian Jennifer Patricca. Patricca explains that caffeine can have different effects on different athletes. Some have positive results; some experience no change, and others have some negative effects.

The potential benefits of caffeine are increased focus and reaction time, reduced perceived effort, and faster sprint performance. It blocks tiredness-causing adenosine from receptors in the brain.

Patricca explains the optimum amount of caffeine is 3-6 milligrams per kilogram of body weight. Converting this, a 130-pound woman would need 177mg to reach that performance increase of 2-4%. She does recommend starting with a low dose and gradually increasing. Some runners add caffeine to the fuel they take in during a long run or race.

Caffeine is a stimulant, so Patricca warns that it can upset your GI tract during a run, especially when consumed in high amounts. Since it is a diuretic, it can also lead to quicker dehydration, so runners need to be careful to keep up with their hydration. Finally, extra caffeine may impact heart rate and disrupt sleep.

If a runner wants to add caffeine to their training, practice using different varieties and see which ones work best. Caffeine can be found in some gels, chews, sports drinks, energy bars, and electrolyte capsules.

For more ways to help running feel like a more enjoyable part of your healthy lifestyle, be sure to watch or listen to previous episodes of Run for Fun.