What’s your morning routine look like? Most would say that it involves pouring themselves a cup of coffee. Sometimes even two or three, depending on the morning and needing that extra energy, but as we’ve heard in the past and continue to study, caffeine is something we should tread lightly with. Since March is Caffeine Awareness Month, now would be a good time to discuss, how much is too much?
Based on studies, up to 400 milligrams of caffeine a day is safe for most healthy adults. That is four cups of coffee, ten cans of cola or two energy drinks a day, all depending on the caffeine content per beverage. While those are healthy levels suggested by the U.S. Food and Drug Administration, they suggest that you exercise extreme caution when it comes to caffeine in a powder form. It can be extremely toxic, with one teaspoon containing the equivalent to about 28 cups of coffee.
While 400 milligrams of caffeine is safe for most adults, that changes for women who are pregnant, trying to become pregnant and those that are breast-feeding. These women should consult with their doctors on the recommended amount for themselves, but a majority of the time they should be limiting their caffeine use to less than 200 milligrams daily. Those limits also change for people who are on certain medications and should consult with a doctor about the side effects.
Even with healthy adults, heavy caffeine use can cause unpleasant side effects. For those that drink more than four cups of coffee a day, you may want to cut back if you’ve suffered from side effects such as headaches, insomnia, nervousness, fast heartbeat or muscle tremors. Sleep issues also may be contributed to having too much caffeine in the afternoon, causing a vicious cycle of using caffeine to mask sleep deprivation.
Are you thinking about cutting back on your caffeine habit? While in the long run it may be good for you, in the short term it may be difficult. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue and difficulty focusing on tasks. It may take a few days for these symptoms to wear off, so keep tabs on them and work on it gradually. A small amount of caffeine won’t pose a health problem to most, but it’s a good practice to be mindful of how much you’re ingesting daily.