Does Coffee Help You Live Longer? What Every Athlete Should Know

As a functional dietitian and sports nutritionist, I’m often asked about coffee: Is it good for me? Is it dehydrating? Will it hurt my performance? But here’s another question worth asking — could coffee actually help you live longer?

It might sound too good to be true, but recent studies suggest a link between regular coffee consumption and a reduced risk of premature death, especially from cardiovascular disease and neurodegenerative conditions. And for athletes, there may be even more reasons to appreciate your morning ritual.

Let’s break it down.

The Longevity Connection

Several large-scale epidemiological studies have found that regular coffee drinkers — both caffeinated and decaf — tend to live longer than non-coffee drinkers. While correlation doesn’t prove causation, it’s hard to ignore:

• A 2018 review in the journal JAMA Internal Medicine looked at nearly 500,000 adults and found that those who drank up to 8 cups of coffee a day had a lower risk of all-cause mortality — even after adjusting for smoking and other risk factors.

• Another study in the New England Journal of Medicine linked 3–5 cups of coffee per day with a significantly reduced risk of death from heart disease, stroke, diabetes, and even some cancers.

The proposed mechanisms? Coffee is loaded with antioxidants, anti-inflammatory compounds, and polyphenols that support metabolic, liver, brain, and cardiovascular health. These benefits seem to extend beyond the caffeine itself.

Coffee and Athletic Performance

Athletes have long relied on coffee (and caffeine more broadly) for its performance-enhancing benefits:

• Increases endurance by mobilizing fat stores for energy

• Improves reaction time and mental focus

• Lowers perceived exertion during high-intensity workouts

What’s exciting is that moderate coffee consumption (1–3 cups/day) may not only help enhance performance, but also support recovery through its antioxidant load — countering exercise-induced oxidative stress.

And for those training at altitude or under heavy loads, coffee’s support of brain function and cardiovascular resilience could be especially useful.

Balance with water, especially during heavy training or in hot climates. Hydration for the Serious Athlete 

Is It Safe to Drink Coffee Every Day?

For most healthy individuals, 3–4 cups of coffee per day is considered safe, and often beneficial. However, tolerance and response vary. Here’s what to consider:

Hydration
Caffeine is a mild diuretic, but regular users build tolerance. Coffee doesn’t significantly dehydrate you — but balance with water, especially during heavy training or in hot climates.

Sleep
Cut off caffeine at least 6–8 hours before bedtime. Even if you fall asleep, caffeine can interfere with deep sleep, which is crucial for recovery.

GI Issues
Some athletes find coffee irritates their gut before a workout or race. If that’s you, test it in training or switch to cold brew or low-acid options.

Bonus: Mental Health & Brain Protection

Coffee may also play a role in brain longevity, reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. The combination of caffeine and bioactive compounds (like chlorogenic acid) appears to offer neuroprotective benefits by reducing inflammation and promoting healthy brain signaling.

For athletes juggling physical stress, mental pressure, and packed schedules, that’s no small perk.

What Kind of Coffee Is Best?

Quality matters. Here’s what I recommend for athletes and wellness-focused individuals:

• Organic, mold-free beans to avoid contaminants like mycotoxins

• Light to medium roasts, which retain more polyphenols and antioxidants

• Filtered methods (pour-over, drip) may be gentler on cholesterol levels than French press or espresso

• Avoid sweetened creamers or artificial additives — opt for plant-based milk, cinnamon, or collagen peptides if you want a boost

The Bottom Line

Coffee isn’t a magic bullet — but for athletes and active individuals, it may support both performance and long-term health. When enjoyed in moderation and mindfully timed, your morning cup can be part of a functional, nutrient-dense lifestyle that supports resilience, vitality, and even longevity.

So the next time you brew up a cup, savor it — not just for the flavor, but for the possibility that it’s doing more for you than you realized.

Want to dial in your nutrition for peak performance and long-term health? I work with athletes at all levels to optimize their fuel, energy, and recovery. [Learn more about my programs here.]