How much caffeine is too much caffeine?

With coffee being the all-time favorite drink, it’s rare to find someone who doesn’t rely on a cup of coffee to get started. To be precise, over 62% of Americans find their morning comfort in a cup of coffee to start the day. In fact, whether you need help pulling yourself out of bed or you’re struggling to survive the longest staff meeting ever, caffeine is key. Because caffeine seems to do this miracle of keeping us awake, when it comes to daily amountpeople usually drink a second or even third cup of coffee in a day. Is there too much caffeine? Let’s find out together.

How much caffeine is too much caffeine?

While the Food and Drug Administration (FDA), says that when consumed in moderation, caffeine is a healthy part of the diet, too much caffeine is dangerous to your health. But, how much caffeine is too much caffeine? Although the answer to that depends on various factors like body weight, medications and along with individual sensitivities. Therefore, “too much” varies from person to person. That’s because caffeine affects different people very differently. While some people need several cups of coffee to feel energized, others can get the same effect from just one cup.

However, the Academy of Nutrition and Dietetics recommends that regardless of individual sensitivities, caffeine intake should be limited, especially in children. In fact, children under the age of 5 should not be served caffeine in any form, not even caffeine-rich chocolate. Children under age may have difficulty sleeping or face anxiety. Too much caffeine in children can even lead to heart or blood pressure related problems. Additionally, women who are pregnant, breastfeeding or trying to conceive should limit or simply avoid caffeine consumption.

However, FDA guidelines state that healthy adults must limit caffeine intake to a maximum of 400 milligrams. That means you can drink up to 4 cups of coffee a day without posing serious threats to your body. For those who love too much caffeine should be aware that when caffeine is consumed above 1,200 milligrams, it leads to excessive consumption that can lead to serious health consequences, as the FDA report stated. .

Caffeine content in common foods and beverages

If you are trying to understand and limit your caffeine intake, the first step is to understand how much caffeine you consume in a day. That’s right, not only does your cup of coffee contain caffeine, but it’s also found in a number of other foods and beverages. When you are unaware of the caffeine content of common foods and drinks, it is likely that you will consume too much caffeine without even realizing it. Read on for a list of the caffeine content of common foods and beverages.

The Academy of Nutrition and Dietetics lists the caffeine content of several popular beverages:

• Energy drinks: 8 fl oz: 47-163 mg
• Coffee: 8 fl oz: 96 mg
• Espresso: 1 fl oz: 64 mg
• Black tea: 1 cup: 48 mg
• Cola: 12 fl oz: 33 mg
• Candy, semi-sweet chocolate: 1 oz: 18 mg
• Hot Chocolate: 8 fl oz: 8mg

While coffee is the most common source of caffeine, there are many other sources of caffeine. Other sources of caffeine include teas, colas, chocolates, energy drinks, and chewing gum along with some over-the-counter medications, among other foods. Also, the size of the drink or food may not necessarily give you an idea of ​​the caffeine content. The amount of caffeine in a beverage, say coffee or even tea, depends on its type and brewing time. While for coffee, it also depends on the type of coffee beans and how they are roasted. Furthermore, the caffeine content in a cup of coffee from different brands varies widely. In fact, it should be noted that a small energy drink can be equivalent to the caffeine content of a large cup of coffee. It is very important to read the label.

Here is a list of popular products (brands) and their caffeine content:

• 20 ounces Dunkin’ Donuts with Turbo Shot: 436 mg caffeine
• 20 ounces of Starbucks coffee: 415 mg of caffeine
• 23.5 ounces of Jolt energy drink: 280 mg of caffeine
• One NoDoz tablet: 200 mg of caffeine
• 16 ounces of McDonald’s coffee: 133 mg of caffeine
• Two Excedrin Migraine tablets: 130 mg caffeine
• 8.4 ounces Red Bull: 80 mg caffeine
• 8 ounces brewed black tea: up to 80 mg caffeine
• 16 ounces Snapple lemon tea: 62 mg caffeine
• 8 ounces brewed green tea: up to 60 mg caffeine
• 12 ounces Pepsi MAX: 69 mg caffeine
• 12 ounces of Coca-Cola: 35 mg of caffeine
• One piece of Jolt gum: 45 mg of caffeine
• 4 ounces Dannon coffee yogurt: 30 mg caffeine
• One Hershey’s Special Dark Chocolate Bar (1.5 ounces): 20 mg caffeine

What happens when you consume too much caffeine?

Consuming too much caffeine May lead to a number of physical problems and side effects including trouble sleeping (insomnia), restlessness, anxiety, faster heart rate, stomach upset, headache (migraine), nausea or a cold. persistent feeling of unhappiness (dyspnea)

1. Increased anxiety

Consumption of caffeine leads to an increase in blood pressure, however, excessive consumption can lead to severe anxiety, nervousness, restlessness and even an uncomfortable fast heartbeat. It can even make you scared or jump up due to the increased adrenaline.

2. Insomnia or trouble sleeping

Caffeine affects the central nervous system. It works to keep us awake and naturally prevents us from falling asleep. People who already suffer from insomnia should avoid caffeine, at least 3 hours in advance to avoid any sleep disturbances.

3. Stomach pain

Caffeine is acidic, plus it has laxative properties. Too much coffee affects your intestinal tract and disrupts its normal functioning. It can lead to severe cases like heartburn, cramps, indigestion, nausea or even diarrhea. People with acid or GERD should stay away from caffeine.

4. Frequent urination

Caffeine also acts as a diuretic, which means it can lead to dehydration. Consuming too much coffee or caffeine can lead to frequent urination or a serious case of dehydration.

5. Headache

While a cup or two of coffee may fix your headache, anything more than that can actually trigger it. Additionally, if your caffeine intake is fairly regular, there’s a chance you’re missing out on your daily caffeine dose which could lead to a severe headache, which can be a withdrawal symptom. In addition, migraine sufferers must stay away from caffeine and caffeine-induced products.

What to do to avoid side effects?

To avoid any unpleasant side effects, you must consume caffeine in moderation, which may even mean limiting your daily caffeine intake. Here’s your caffeine guide,

• A healthy adult can consume up to 400 milligrams (mg) of caffeine in a day. That means any more than 4 cups of coffee or 10 cans of cold drinks will definitely harm your body.
• Teens should have no more than 100 mg of caffeine per day. This means 1 cup of coffee or about two cans of cold drinks.

Caffeine Recovery

If your caffeine intake is fairly regular, on days when you don’t drink coffee, chances are your body will react in unpleasant ways. Often, people complain of severe headaches or fatigue. These symptoms constitute caffeine withdrawal symptoms. To avoid them, you should not skip caffeine suddenly. Even if you want to quit, you’ll have to plan gradually.

How to cut back on caffeine without getting a detox headache?

Once you’re aware of your caffeine intake, whether it’s coffee, tea, soda, or even an over-the-counter pain reliever, cutting back isn’t easy. However, it is not impossible. The trick is to cut back gradually over a number of weeks. You can even swap out your regular coffee with decaf and use healthier soda alternatives. There are a number of drinks that do not contain caffeine, it is important to read the label. It may take some time and some trial and error but you will find a balance that will free you from the caffeine supplement and give you the energy you need without any nasty side effects. any.

If like most adults out there, you just need a cup of coffee to start your day, then you really don’t need to worry. One or even two cups of coffee do not lead to health problems. However, you must keep in mind that in addition to coffee, some other foods and drinks contain caffeine, so it is important to limit your intake. Also, if you are having a health disorder like migraine, insomnia, heart disease or GERD, you must stay away from caffeine to avoid any serious side effects. Suffice to say, healthy caffeine intake is all about moderation. If you don’t consume too much, caffeine has a number of health benefits. However, if you do not consume caffeine, keep in mind that most of the health benefits of caffeine can also be achieved by drinking a glass of decaf without leading to any side effects. addiction.