What is Caffeine Anhydrous?
Caffeine Anhydrous is a dehydrated form of caffeine, which is a natural stimulant found in coffee beans, tea, yerba mate, guarana berries, and in small amounts of cocoa. It’s also made synthetically and added to supplements, soft drinks, foods, and medicines.
Anhydrous means without water, and caffeine anhydrous, is a processed, dehydrated form of caffeine. This form of caffeine absorbs faster, meaning we can feel an energy boost quicker when ingesting this type of caffeine.
How it works?
Caffeine’s magic starts in the brain, normally a chemical called adenosine builds up throughout the day, making you feel tired. These receptors are blocked by caffeine, which are responsible for promoting sleepiness and relaxation, leading to increased alertness and energy. Unfortunately, just because the receptors are blocked, doesn’t mean adenosine stops being produced. It will build up during the day until the caffeine wears off. The built up adenosine then hits the receptors like a freight train – which can explain afternoon crashes.
But that’s not all caffeine does. It triggers your sympathetic nervous system — the same system responsible for your fight or flight response. This sends a cascade of effects through your body.
Sympathetic nervous system – Fight or Flight
The sympathetic nervous system is responsible for managing stress within the body. it signals the adrenal medulla to release a multitude of hormones, one you might be familiar with, adrenaline — the hormone responsible for your body’s immediate stress response. When adrenaline is released your body goes through a range of physiological changes:
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- Increase in heart rate
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- Increase in blood pressure
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- faster breathing
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- enhanced alertness
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- dilated pupils
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- reduction in pain perception
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- slowed digestion
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- directing of blood to large muscle groups to increase strength
Endocrine System
On top of this, caffeine affects the endocrine system, activating the anterior pituitary gland, which signals the adrenal cortex to release cortisol — your body’s primary stress hormone. Like adrenaline, cortisol has a range of physiological affects in response to stressors.
Short-term effects
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- increased heart rates
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- rapid breathing
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- anxiety
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- irritability
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- increased blood sugar and energy
Long-term effects
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- High stress & anxiety
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- weight gain
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- high blood pressure
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- muscle weakness
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- mood disorders
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- cognitive impairment
Caffeine Anhydrous and Gym Performance: Boost or Bust?
Caffeine is a staple in pre-workout supplements for good reason — it’s been shown to improve physical performance, endurance, and even strength. The adrenaline boost enhances focus, reduces perceived effort, and helps you push harder during intense sets. Plus, caffeine’s pain-dulling effect means you might squeeze out those extra reps without feeling the burn as intensely. Blood directed towards your larger muscle groups may result with an increase in overall strength.
However, there’s a flip side. Many pre-workouts are extremely high-stim (on average a full serve is 400grams) Relying on this much caffeine before every workout can lead to adrenal fatigue over time, meaning your body gets less responsive to the adrenaline surge. This can leave you feeling sluggish, even with caffeine in your system. From working in the supplement industry, I’ve noticed many people fall into the trap of “upping” their doses to find that big kick they use to gain. However, the more caffeine you have, the worse your adrenal fatigue will become, which calls for even more caffeine. Its a vicious trap. Falling into this trap is sure to raise your cortisol significantly as well as disrupt your sleep. As a result recovery suffers — poor recovery means weaker lifts and stalled progress. So by falling into the caffeine cycle, you are actually taking away from your gym progress.
The takeaway: Caffeine can be a powerful performance booster — but cycle it strategically. Save it for heavy lifts, PR attempts, or tough cardio sessions, and stick to lower doses on regular days to avoid building a tolerance. Do this, and you will keep a happy balance, by keeping your cortisol low, and you sleep consistent.
Caffeine’s impacts on sleep:
Caffeine’s half-life is about 4-6 hours, meaning it lingers in your system long after your last sip. This can make you fall asleep later, reduce your total sleep time, and leave you feeling less refreshed — even if you technically get a full night’s rest. It specifically cuts into your deep, slow-wave sleep — the restorative stage crucial for clearing adenosine chemicals, muscle recovery, memory, and waking up feeling recharged.
So… Is Caffeine Anhydrous Worth It?
Caffeine isn’t the villain — but it’s also not the superhero we think it is. It’s a powerful tool that boosts energy, focus, and performance. But like any tool, misuse has consequences. If you’re relying on caffeine to push through every day, it might be time to rethink the relationship.
Pro tip: For better energy and sleep, try cutting caffeine after 2 PM, cycling off periodically, and pairing it with good nutrition and hydration.
At the end of the day, caffeine isn’t what fuels you — your body is. Caffeine just helps you tap into that power. The trick is knowing when to put the cup down
Caffeine Myths
Myth #1: “Caffeine dehydrates you.”
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- Caffeine has a mild diuretic effect, but it doesn’t actually cause dehydration if you’re drinking water (which, let’s be honest, you should be doing anyway). Your latte isn’t secretly sabotaging your hydration.
Myth #2: “Caffeine sobers you up.”
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- Nope. It might make you feel more awake, but you’re still just as impaired. Basically, caffeine is like slapping a fresh coat of paint on a broken car — it looks better, but it’s not going anywhere safely.
Myth #3: “Caffeine stunts your growth.”
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- Your height is determined by genetics and nutrition, not your morning coffee. Unless you’re a plant, caffeine won’t mess with your vertical potential.
Extra definitions
Adenosine: Adenosine is a sleep-promoting chemical that is produced in the brain during our waking hours. Normally, adenosine builds up in the brain the longer you are awake. The more it builds up, the sleepier you become. When caffeine blocks this process, you remain alert and vigilant. But this may also be why caffeine consumption can disrupt sleep.
Adrenal Medulla: The inner part of the adrenal gland, located on top of each kidney, and is responsible for producing “stress hormones” like adrenaline (epinephrine) and noradrenaline (norepinephrine).
HBA Axis: a crucial neuroendocrine system that regulates the body’s response to stress, involving the hypothalamus, pituitary gland, and adrenal glands.