Caffiene - Yes. Alcohol - No

Due to the recent conversations on the Rival mailing list concerning giving up caffiene (specifically soda) and alcohol, I wanted to pass along an article I read recently.

The article discusses caffiene and alcohol, specifically their diuretic effects and implications for atheletes. Interestingly, caffiene provides several ergogenic effects. It enhances endurance performance, and stimulates the release of adrenaline and dopamine. Adrenaline allows for stronger muscle contraction, and dopamine increases alertness.

What about the hydration issues though? Well, several studies have shown that caffienated beverages do not have a significant impact on hydration, particularly in atheletes. The one study that did suggest problems was when participants were required to not have caffiene for an extended period, then take caffiene. In this situation there was a mild diuretic effect. So, if you plan on drinking caffiene at Nationals, you might want to reconsider abstaining beforehand.

That said, soda is very sugary, and not good for you in general. As per my previous post on the glycemic index, you should avoid sugary drinks. So if you want to cut out sodas, it's a good thing.

As for alcohol, the news is bad. Alcohol can reduce the body's ability to recover from exercise for up to 22 hours. It does act as a diuretic (at least anything over 4% alcohol), and because it stays in your body for a while, you shouldn't drink alcohol for at least 48 hours before playing. So that's 48 hours before, and long enough after that you're able to rehydrate, say, 24 hours. Alcohol is also calorie high, so it has the same problems as sugary soda drinks.