Caffeine, commonly sought for alertness, can paradoxically cause sleepiness due to dehydration, adenosine build-up, and sugar crashes from sweetened coffee drinks. The diuretic effect of caffeine leads to fluid loss, reducing blood flow and oxygen levels, contributing to fatigue. Additionally, while caffeine blocks adenosine, which induces sleepiness, it accumulates over time, resulting in a crash when its effects wane. Sweetened beverages can exacerbate this by providing more sugar than caffeine. Staying hydrated and mindful of sugar intake can help mitigate these effects and improve coffee's energizing benefits.
While the adenosine is being blocked, you feel alert. But it's still building up in your body, and when the caffeine begins to wear off, the adenosine kicks in.
Dehydration is the most common culprit. The caffeine in coffee is a great eye-opener, but it's also a diuretic.
If you like your coffee sweet, or you're loading up on syrup-based coffeehouse drinks, you're probably getting more sugar and less caffeine.
Fortunately, there are some ways to minimize these crashes and maximize the effects of your coffee intake.
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