Caffeine is the world’s most popular drug and can be found in all kinds of daily drinks and sources, such as coffee and tea. These caffeinated foods can get us through the day, whether it be a morning or afternoon slump. We rely on caffeine to soothe our nerves and give us a boost of energy to help us exceed our daily goals.
But how much caffeine is too much?
We’re here to address that question today. Keep reading to learn about how much is too much when it comes to caffeine.
Based on Age
The amount of caffeine considered too much for an individual to consume varies based on the person’s age. Children and adolescents should generally drink caffeine no more than 100 mg per day, adult women should not exceed 300 mg, and adult men should not exceed 400 mg.
It’s important to note that products like energy drinks, coffee, and soda contain high concentrations of caffeine. Just one cup of coffee can contain 100-300 mg of caffeine.
Caffeine is easily over-consumed and can have adverse effects like anxiety, restlessness, and insomnia.
Based on Weight
The amount of caffeine in a person’s diet should be based on their weight. Generally, experts agree that adults should consume no more than 400mg of caffeine in a day.
To determine how much caffeine is too much based on a person’s weight, it’s essential to factor in body mass. For a person weighing 150 pounds, the upper limit would be 250mg.
Heavy caffeine drinkers should reduce their intake gradually to avoid adverse side effects such as headaches and anxiety. For those who are especially sensitive to caffeine, the recommended limit is much lower at 100mg per day. Additionally, it’s important to remember that caffeine content is not only found in coffee.
Based on the Activity Level
The amount of caffeine an individual should consume can also be highly dependent on their activity level. Generally, an active adult should not exceed 400 milligrams of caffeine per day or about four cups of coffee. For light to moderate exercisers, half that amount is advised.
Those with a sedentary lifestyle should limit their caffeine intake to even less – no more than 200 milligrams per day.
Caffeine can positively affect athletic performance, but based on activity level, it should be consumed in moderation. Above the recommended amounts can cause anxiety, difficulty sleeping, and nausea.
Strategies for Limiting Caffeine Intake
One of the best strategies for limiting caffeine intake is to reduce the amount one has gradually. This may mean switching from regular to decaffeinated coffee or drinking tea instead of coffee.
Additionally, you can take L-Theanine to reduce coffee jitters. Theanine is found in both green and black tea, as well as some mushrooms. Consuming it helps to increase serotonin, dopamine, and GABA, which calm and relax an individual.
Besides these strategies, drinking plenty of water and other hydrating beverages is essential. This will keep an individual feeling energized but also refrain from consuming more caffeine as they’ll be hydrated.
Know How Much Caffeine Is Too Much
It is essential to be mindful of how much caffeine is too much and to familiarize yourself with the Food and Drug Administration guidelines. Too much caffeine can lead to negative side effects, including anxiety and heart palpitations.
If you are concerned about the amount of caffeine you consume, speak to your doctor or health professional to ensure you find the right balance for your body.
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