There are few field studies documenting beneficial effects of creatine supplementation during specific sports and competitions. Athletes that are considering supplementation are encouraged to contact ACSM for more information. Ingested caffeine is quickly absorbed from the stomach and peaks in the blood in 1-2 hours. Caffeine has the potential to affect all systems of the body, as it is absorbed by most tissues. Caffeine has been shown in some studies to increase performance during prolonged endurance exercise and short-term intense exercise lasting approximately 5 minutes.
All athletes share the fluid goal of preventing dehydration.
In order to do this they should drink before they are thirsty because exercise can diminish the thirst response. Then 15 minutes before exercise drinking 1 - 2 cups of water. During exercise, every 15 - 20 minutes 1 cup of water should be consumed. After exercise, the athlete should drink water until their urine is pale. For most individuals, water is the best fluid.