How Much Caffeine is Too Much?

three person holding mug and glass with beverage inside

When it comes to caffeine, it seems that the majority of humans have a relationship of both needing and abusing it. Caffeine is, after all, the most consumed psychoactive substance in the world. In the US alone people consume an average of 280 milligrams per day, more than double the recommended amount! While this may seem sensible considering how quickly it is consumed in the form of coffee, energy drinks, and soda, it’s important to understand how much is too much and how it affects our bodies.

Caffeine has been proven to cause an increase in our alertness and focus and can even be used as a performance-enhancing drug in sports or performance related activities. But while these are the side effects most people want, it’s also important to be aware of the potential consequences of consuming too much caffeine. Too much caffeine may cause headaches, nausea, jitteriness, insomnia and even restlessness.

Additionally, when our bodies maintain a heightened amount of caffeine in our bloodstreams, long-term effects can start to manifest themselves – including adrenal fatigue and increased blood pressure. Consuming 400mg of caffeine a day, which is roughly four cups of coffee, is generally believed to be the safe maximum amount.

However, caffeine sensitivity and reactions will vary from person to person, so it’s important to pay special attention to your own body’s reactions to caffeine. Some scientists say that as little as 100mg of caffeine a day can have an effect on blood pressure, so you should be mindful of any signs and symptoms related to caffeine consumption.

For those trying to reduce their caffeine intake, various lifestyle changes can help – such as exercising regularly and getting plenty of sleep, as well as avoiding using caffeine as a crutch to stay awake and alert. Additionally, understanding how to properly dose yourself can help. Consider switching to decaf or opting for sugar-free energy drinks. Additionally, cutting down on sodas and soft drinks and/or replacing them with water can help as well.

Switching to tea instead of coffee is a great option too as not all teas contain caffeine. If you’re looking to consume caffeine, consider its source too as some sources contain more than others. In conclusion, while caffeine can be an incredible performance-enhancing aid, it’s important to be mindful of how much you’re consuming and make sure to gauge the effects it has on your body.


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