Caffeine and Freediving: Should you have coffee before a dive

If you’re a freediver who loves their morning coffee, you’ve probably wondered: Should I have caffeine before a dive?

The short answer? Yes, live a little! 

There’s no need to completely ditch your routine for the sake of diving. The key is to integrate your routine instead of flipping it upside down whenever you want to dive. If you love your morning coffee, you don’t need to cut it out completely.

However, like most things in life, there’s a bit more nuance to consider.

The Science of Caffeine and Diving

Let’s start with the obvious: caffeine isn’t optimal for freediving. It’s a stimulant that can increase heart rate, heighten stress responses, and potentially interfere with relaxation—all key elements of a successful dive.

However, for the average diver, it’s unlikely to cause major issues, especially if you’re just out for a casual session. For most, the benefits of sticking to your normal routine often outweigh the negatives of disrupting it.

If you’re preparing for a big performance dive or tend to be more sensitive to caffeine’s effects, you might want to hold off or work on slowly cutting back on caffeine in the lead up. But otherwise, there’s no reason to declare your morning coffee as public enemy number one.

Timing Is Everything

If you’re going to indulge, timing is key. Ideally, have your caffeine 2–3 hours before your dive. This gives your body enough time to process it, minimising any potential impact on your heart rate or relaxation.

That said, if you’re a little rogue and feel fine sipping coffee closer to your dive, go for it! The beauty of freediving is that everyone’s body responds differently, so it’s about figuring out what works best for you.

What About Food?

Caffeine isn’t the only thing divers debate over—pre-dive meals often spark the same controversy.

Here’s the truth: having a small, easily digestible meal before a dive is perfectly fine. Your metabolism isn’t going to hijack all your oxygen or flood your system with CO2 unless you overdo it.

Great pre-dive food options include:

• Fruits like bananas or berries

• Oats or porridge

• Eggs on sourdough toast

• A small smoothie

The key is to avoid overeating. A heavy meal can leave you feeling bloated and uncomfortable, with your stomach pressing against your diaphragm during breath-holds—a surefire way to ruin your dive.

Finding Your Balance

Ultimately, freediving is about balance—both in the water and in life. Whether it’s coffee, food, or any other “pre-dive taboo,” the goal is to integrate your normal routine into your dive prep.

For casual dives, enjoy that morning brew or a light meal guilt-free. If you’re going for a PB or big performance dive, consider tweaking your routine by skipping caffeine or fasting beforehand.

Our Advice for Deep Sensations Freedivers

At Deep Sensations Freediving, we encourage divers to experiment and find what works best for them. Every body is different, and what feels right for one person might not for another. The key is to listen to your body and adapt accordingly.

If you’re interested in learning more about optimal freediving habits, sign up for one of our freediving courses or retreats. From breathwork to nutrition, we’ll help you take your diving to the next level.

Ready to dive in? Join us on your next freediving adventure.