How much is too much?
Up to 400 milligrams (mg) of caffeine each day appears to be safe for many healthy adults. That's roughly the quantity of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Keep in mind that the particular caffeine content in beverages varies widely, especially among energy drinks.
Caffeine in powder or liquid form can provide toxic levels of caffeine, the U.S. Food and Drug Administration has cautioned. Just one teaspoon of powdered caffeine is like about 28 cups of coffee. Such high levels of caffeine can cause serious health problems and possibly death.
Although caffeine use could also be safe for adults, it isn't an honest idea for youngsters . Adolescents and young adults got to be cautioned about excessive caffeine intake and mixing caffeine with alcohol and other drugs.
Women who are pregnant or who are trying to become pregnant and those who are breast-feeding should talk with their doctors about limiting caffeine use to less than 200 mg daily.
Even among adults, heavy caffeine use can cause unpleasant side effects. And caffeine might not be an honest choice for people that are sensitive to its effects or who take certain medications.
You drink quite 4 cups of coffee each day
You may want to chop back if you're drinking quite 4 cups of caffeinated coffee each day (or the equivalent) and you've got side effects such as:
Ø Frequent urination or inability to control urination
Ø Fast heartbeat
Ø Muscle tremors
Even a little makes you jittery
Some people are more sensitive to caffeine than are others. If you're susceptible to the effects of caffeine, even small amounts may prompt unwanted effects, such as restlessness and sleep problems.
How you react to caffeine could also be determined partially by what proportion caffeine you're wont to drinking. People who don't regularly drink caffeine tend to be more sensitive to its effects.
You're not getting enough sleep
Caffeine, even in the afternoon, can interfere with your sleep. Even small amounts of sleep loss can add up and disturb your daytime alertness and performance.
Using caffeine to mask sleep deprivation can create an unwelcome cycle. For example, you'll drink caffeinated beverages because you've got trouble staying awake during the day. But the caffeine keeps you from falling asleep in the dark , shortening the length of your time you sleep.
You're taking medications or supplements
Some medications and herbal supplements may interact with caffeine. Examples include:
Ø Ephedrine. Mixing caffeine with this medication — which is used in decongestants — might increase your risk of high blood pressure, heart attack, stroke or seizure.
Ø Theophylline. This medication, wont to open up bronchial airways, tends to possess some caffeine-like effects. So taking it with caffeine might increase the adverse effects of caffeine, such as nausea and heart palpitations.
Ø Echinacea. This herbal supplement, which is usually wont to prevent colds or other infections, may increase the concentration of caffeine in your blood and should increase caffeine's unpleasant effects.
Curbing your caffeine habit
Whether it's for one among the explanations above or because you would like to trim your spending on coffee drinks, curtailing on caffeine are often challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and difficulty focusing on tasks. Fortunately, these symptoms are usually mild and get better after a few days.
To change your caffeine habit, try these tips:
Ø Keep tabs. Start listening to what proportion caffeine you're getting from foods and beverages, including energy drinks. Read labels carefully. But remember that your estimate could also be a touch low because some foods or drinks that contain caffeine don't list it.
Ø Cut back gradually. For example, drink one fewer can of soda or drink a smaller cup of coffee every day . Or avoid drinking caffeinated beverages late within the day. This will help your body get wont to the lower levels of caffeine and lessen potential withdrawal effects.
Ø Go decaf. Most decaffeinated beverages look and taste much an equivalent as their caffeinated counterparts.
Ø Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or choose herbal teas that don't have caffeine.
Ø Check the bottle. Some over-the-counter pain relievers contain caffeine. Look for caffeine-free pain relievers instead.
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