Coffee Before a Workout: What the Science Says

At Tradition, we spend a lot of time talking about what makes coffee taste great, but there's a lot happening in that cup beyond flavor.

One topic that comes up often is caffeine and exercise. Does that pre-workout cup actually help your performance, or do we just really want another reason to drink coffee?

For this one, we brought in a guest who knows a lot more about exercise science than we do. Jessie Morgan (CSCS, CPT, B.Ed, MS in Nutrition candidate, 2027) breaks down what the research actually says about caffeine, performance, hydration, and even that often-repeated claim about "fat burning."

Spoiler: your pre-workout coffee may actually be doing something.

How Caffeine Helps Your Workout

Ever wonder why you feel more ready to take on a workout after a cup of coffee? There's a good reason! Caffeine is one of the most well-researched performance aids available, and when consumed around 60 minutes before training, it can improve exercise performance by affecting your central nervous system.

It reduces the sensation of fatigue, increases alertness, and can enhance neural drive to working muscles, meaning the same workout may feel more manageable. Research consistently shows benefits for endurance performance, with evidence also supporting improvements in some forms of strength and high-intensity exercise.¹⁻³,⁵

Does Coffee Burn Fat?

Caffeine may also produce a small increase in fat oxidation (when your body uses fat for energy), particularly during aerobic exercise. However, this does not mean substantial weight or fat loss. The increase in fat used as fuel during a workout is relatively modest and does not necessarily translate into greater long-term changes in body fat.⁴ A consistent exercise routine and balanced, sustainable nutrition are still the foundation for changing body composition.

Does Coffee Dehydrate You During Exercise?

If you're worried about coffee contributing to dehydration in Kailua's hot, humid climate, don't stress! Despite its reputation, caffeine does not automatically dehydrate you during exercise. While it can have a mild diuretic effect, research indicates that this effect is small and substantially reduced during physical activity. With adequate fluid intake, moderate caffeine consumption does not appear to compromise hydration during exercise.⁶

Our Takeaway

Coffee doesn't need another job. We already love it for what it is. But it's pretty cool to know that the caffeine in your morning cup may also help you feel more alert and make that workout feel a little more manageable.

Just remember that more isn't necessarily better. Caffeine affects everyone differently, and timing matters, especially if your afternoon workout turns into an evening staring at the ceiling.

So enjoy the coffee, drink your water, get your workout in, and consider this one more fascinating thing happening inside that little cup.

Want your pre-workout cup on autopilot? Join Coffee Club.

About the Author

Jessie Morgan, CSCS, CPT, B.Ed, is a certified strength and conditioning specialist and personal trainer completing an MS in Nutrition (2027).

References

1. Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic Z. Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses. Br J Sports Med. 2020;54(11):681-688. doi:10.1136/bjsports-2018-100278.
2. Ferreira TT, da Silva JVF, Bueno NB. Effects of caffeine supplementation on muscle endurance, maximum strength, and perceived exertion in adults submitted to strength training: a systematic review and meta-analyses. Crit Rev Food Sci Nutr. 2021;61(15):2587-2600. doi:10.1080/10408398.2020.1781051.
3. Grgic J. Effects of caffeine on resistance exercise: a review of recent research. Sports Med. 2021;51(11):2281-2298. doi:10.1007/s40279-021-01521-x.
4. Fernández-Sánchez J, Trujillo-Colmena D, Rodríguez-Castaño A, et al. Effect of acute caffeine intake on fat oxidation rate during fed-state exercise: a systematic review and meta-analysis. Nutrients. 2024;16(2):207. doi:10.3390/nu16020207.
5. Doherty M, Smith PM. Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scand J Med Sci Sports. 2005;15(2):69-78. doi:10.1111/j.1600-0838.2005.00445.x.
6. Del Coso J, Estevez E, Mora-Rodriguez R. Caffeine during exercise in the heat: thermoregulation and fluid-electrolyte balance. Med Sci Sports Exerc. 2009;41(1):164-173. doi:10.1249/MSS.0b013e318184f45e.