Caffeine.. How much is too much?

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Caffeine has its benefits, but it can also cause problems for a person. Find out how much is too much and if you need to reduce your intake.

If you rely on caffeine to stay alert and go about your daily activities, you’re not alone. Millions of people depend on caffeine every day to stay alert and alert, as well as to improve their concentration.

How much is excessive?

Up to 400 milligrams of caffeine per day does not appear to pose a health risk to most adults.

This amount is approximately in 4 cups of brewed coffee, 10 cans of pop or 2 cans of “energy drink”. Keep in mind that the actual caffeine content of drinks varies widely, especially in energy drinks.

And the United States Food and Drug Administration has warned that consuming caffeine in powder or liquid form can provide toxic levels of caffeine. One teaspoon of caffeine powder equals approximately 28 cups of coffee. These high levels of caffeine can cause serious health problems and even death.

Although caffeine may be safe for adults, it is not a good idea for children to take it. Teenagers and young adults should be warned against consuming too much caffeine and mixing it with alcohol and other drugs.

Women who are pregnant, trying to become pregnant, or nursing a baby should talk with their doctor about limiting caffeine intake to less than 200 mg per day.

Even in adults, excessive caffeine consumption can cause unwanted side effects. Also, caffeine may not be a good choice if they are very sensitive to its effects or take certain medications.

Read on to find out whether or not you should limit the amount of caffeine in your routine.

When should the amount of coffee be reduced?

You may want to reduce your coffee intake if you drink more than 4 cups of caffeinated coffee per day (or equivalent) and experience the following side effects:

  • Headache.
  • Insomnia.
  • nervousness.
  • Ease of excitement.
  • Frequent urination or inability to control urination.
  • rapid pulse
  • muscle tremor

You may also want to reduce the amount of coffee, if even a little makes you nervous.

Some people are more sensitive to caffeine than others. And if you’re sensitive to caffeine, consuming even small amounts can cause side effects, such as insomnia and trouble sleeping.

How you react to caffeine may be determined in part by how much caffeine you are used to. We find that people who are not used to consuming caffeine tend to become more sensitive to its effects.

What is the effect of caffeine?

Caffeine can affect your sleep, even in the afternoon. Sleep loss can add up to short periods and affect your level of alertness and daytime performance.

Using caffeine to combat sleep deprivation can lead to an unnecessary vicious cycle. For example, you may drink caffeinated beverages because you have trouble staying awake during the day. But caffeine will keep you from falling asleep at night, which shortens your sleep duration.

How can I stop the habit of consuming caffeine?

Reducing caffeine can be a big challenge for you, whether for one of the above reasons or because you want to reduce your spending on caffeinated beverages. A sudden reduction in caffeine can cause withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating on tasks. Fortunately, these symptoms are usually mild and improve after a few days.

To change your caffeine habit, try the following tips:

  • Keep watching. Pay attention to how much caffeine you consume from foods and drinks, including energy drinks. Read identification labels carefully. But remember that your estimate may be slightly off because some caffeinated foods or drinks are not registered as such.
  • Take off gradually. For example, drink one less soda or drink a small cup of coffee each day. Or avoid drinking carbonated drinks late at night. This will help your body adjust to the lower levels of caffeine and reduce the potential for abstinence effects.
  • Drink decaffeinated beverages. Most decaf drinks look and taste the same as their caffeinated counterparts.
  • Reduce steeping time or drink herbal beverages. When brewing tea, let it mix with water for a shorter period. This reduces its caffeine content. Or choose herbal teas that don’t contain caffeine.
  • Read the information. Some over-the-counter pain relievers contain caffeine. Look for caffeine-free painkillers instead.

a summary

If you’re like most adults, caffeine is part of your daily routine. It usually won’t cause you any health problems. But keep in mind the potential side effects of caffeine and be prepared to cut back if necessary.

This content is from the Mayo Clinic*

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