We know that too much caffeine can have negative effects on the body.However, during the recent school ban prime energy drink and the resulting death of a teenager panera high caffeine lemonade (and her parents’ subsequent lawsuit), many are wondering: how Is there too much caffeine? How much do I need to drink to be at risk of overdosing?
We consulted two nutritionists to learn everything there is to know about caffeine.Here’s everything you need to know about what happens in the morning coffee— and whether you should think twice before drinking a Diet Coke at 3 p.m.
How caffeine affects you
Caffeine is a chemical stimulant that “occurs naturally in plants such as coffee beans, tea leaves, cocoa beans, and guarana fruit,” said Ally Mast, RDN. Many of us consume it directly in brewed beverages, such as coffee or tea. It is also extracted in the laboratory and added to beverages such as soft drinks, energy drinks, sports supplements, and pharmaceuticals.
When caffeine acts on our system, it increases alertness and reduces fatigue, at least temporarily. Kim Yawitz“It increases central nervous system activity and speeds up communication between the brain and the rest of the body,” said RD, owner of Two Six Fitness in St. Louis. According to Mast, it also prevents us from feeling fatigued by “blocking adenosine receptors,” the sensors that track adenosine buildup in the body throughout the day and signal sleepiness. Mast says, “Sleep is the only thing that can remove adenosine. Caffeine doesn’t give you energy, it just delays fatigue a little bit.” In other words, coffee at 2 p.m. delays the inevitable. It just exists.
At first, caffeine may seem like a great performance-enhancing tool. Mast said it can “make people feel motivated and focused” and can also “improve learning, prevent depression, improve physical performance and boost metabolism.” But, according to Yawitz, “taking too much can cause anxiety, insomnia, diarrhea, irritability, increased heart rate, and other unpleasant side effects.” And in very extreme cases, death. Sometimes it comes down to it.
So, how much should you drink?
The FDA’s recommendations for daily caffeine intake for adults are not uncomfortably strict.their 2023 report It says 400 milligrams a day is “an amount that is generally not associated with dangerous adverse effects.”
Hmm. “do not have Typically Related”? That’s not reassuring. That’s the amount of caffeine in about four 8-ounce cups of coffee. One can. prime energy drink Contains 200mg of caffeine.
The FDA is also quick to caution that “there is wide variation in how sensitive people are to the effects of caffeine and how quickly they metabolize caffeine.” [break it down]” In other words, something that doesn’t have too much caffeine for you may be too much for someone else.
Then there are other factors to consider. According to Yawitz, pregnant and breastfeeding women should “limit their caffeine intake to 200 milligrams per day simply because the baby doesn’t have the enzymes needed to metabolize caffeine.” “Maybe.” Mast also said people with anxiety disorders or heart disease should limit their caffeine intake, as stimulants can “increase anxiety, agitation (and) blood pressure and cause heart palpitations.” Ta. Caffeine should also be avoided by people with gastroesophageal reflux disease, as it can “worsen reflux symptoms.”
Children are a completely different category.of American Academy of Child and Adolescent Psychiatry Caffeine is strictly prohibited for children under 12 years of age. Teenagers are a little different. According to Yawitz, “Most healthy teens can safely consume up to 100 milligrams of caffeine each day.” This basically equates to him having a 24 ounce soda or an 8 ounce cup of coffee. Or half a can of Prime Energy Drink.
To add caffeine or not?
There is no absolute answer to how much caffeine to consume, as it varies from person to person. Most adults are probably safe at the FDA’s 400 mg per day guideline, except for certain conditions. It is important to pay attention not only to the timing of your intake, but also to the amount you consume. Your morning coffee habit is fine, as long as you’re careful about how much you drink. Remember, 8 ounces of coffee contains about 100 mg of caffeine, and your favorite mug probably contains at least 12 ounces. Drinking her one can of diet soda at 3 p.m. is also fine, as long as you keep in mind that 46 mg of caffeine can keep her awake for 8 to 10 hours. No one wants to be up at 2am on a weeknight.
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