How much coffee can you drink?
It depends on your weight and how strong the coffee is, but you can assume about two cups of coffee. The effect is greatest one to two hours before the race.
If you don’t like coffee, there are other sources of caffeine such as chewing gum (Mark Tuitert’s First Energy Gum, for example).
We recommend a maximum of three cups per day, drunk before two o’clock in the afternoon. The caffeine in coffee takes an average of eight hours to break down, so if you stop drinking it by 2:00 pm, it will no longer affect your sleep if you go to bed at 10:00 pm. In addition, drink plenty of water or tea without sugar and sweeteners. Coffee prepared from fresh beans is preferable. This enables you to retain as many useful plant substances as possible (Graaf, T. de, 2016).