| 
What is caffeine?
Caffeine is a central nervous system
stimulant. It's one of the most popular drugs in the world, consumed by up
to 90% of people in the world in one form or another, but mostly in
beverages. It is a naturally occurring substance found in plants like
cocoa beans, tea leaves, and kola nuts.
What are the effects of caffeine?
Caffeine's strongest effects are felt for about an hour after taking it,
but some effects usually last 4 to 6 hours. Caffeine causes increased
neuron firing in the brain which the pituitary gland perceives as an
emergency and therefore causes the adrenal glands to release adrenaline.
Caffeine also increases dopamine levels -- the neurotransmitter that is
affected by drugs like amphetamines and heroin. Obviously, it does this on
a much reduced level from those drugs, but this may be the source of
caffeine's addictive quality.
While caffeine is mildly
addictive, it has not been shown to have a direct link with any serious
health risks. Still, anyone who's been up all night after drinking too
much coffee can tell you that caffeine can affect a person's mood and
sleep pattern. Here are some of the frequent effects of caffeine:
-
Caffeine is a
diuretic. Caffeine prompts the body to lose water through urination.
This can lead to dehydration and is the reason that caffeinated drinks
are not a good idea when working out or doing other activities that
require fluids. In fact, it is suggested that you add 8 ounces of water
for every cup of coffee you drink.
-
Caffeine can cause
you to feel jittery, skittish, restless, excitable or anxious. It can
temporarily speed the heart rate. If you're feeling stressed out, then a
cup of coffee can exacerbate, rather than help, this feeling. Too much
caffeine can hurt a person's ability to concentrate, making it difficult
to study.
-
Caffeine can cause
insomnia. It can be very hard to fall asleep when you take a lot of
caffeine. This is especially true if you take it at night, but is also
true of higher doses earlier in the day.
-
Caffeine at high
doses can cause headaches.
-
Some caffeinated
beverages can have other health effects. For instance, the acid in
coffee can upset the stomach, and coffee (though not the caffeine in it)
can worsen ulcers, raise blood pressure and blood cholesterol, and speed
up the heart rate, increasing the risk of heart disease.
-
Caffeine can have
negative effects on pregnant women or on women who would like to become
pregnant including an increased risk for difficult conception and
miscarriage. Caffeine is transmitted through the placenta and through
breast milk to the baby. Therefore, if you're pregnant or thinking about
becoming pregnant, the FDA recommends that you stop taking caffeine or
cut back to 1 cup per day.
How much caffeine am I having?
In the U.S., the average person drinks 200 milligrams a day (about two 8
ounce cups of coffee). Check out the list below to see how much you're
having.
|
Beverage/Food |
Serving Size |
Average Amt. (mg) |
Range
(mg) |
|
Brewed
Coffee |
8 ounce/250 ml |
85 |
65-120 |
|
Instant
Coffee |
8 ounce/250 ml |
75 |
60-85 |
|
Decaf,
Brewed |
8 ounce/250 ml |
3 |
2-4 |
|
Decaf,
Instant |
8 ounce/250 ml |
3 |
1-4 |
|
Espresso |
Single 2 ounce |
80 |
60-100 |
|
Cappuccino/Latte |
2 ounce |
80 |
60-100 |
|
Moccaccino |
2 ounce |
90 |
70-110 |
|
Black Tea |
8 ounce/250 ml |
40 |
30-60 |
|
Decaf Black
Tea |
8 ounce/250 ml |
4 |
<5 |
|
Green Tea |
8 ounce/250 ml |
40 |
30-50 |
|
Iced tea mix, unsweetened |
8 ounce/250 ml |
13 |
|
|
Iced tea, ready to drink |
8 ounce/250 ml |
30 |
|
|
Cocoa Beverage |
5 ounce |
5 |
2-20 |
|
Chocolate Milk |
8 ounce/250 ml |
5 |
2-7 |
|
Dark Chocolate, semi-sweet |
1 ounce |
20 |
5-35 |
|
Coca-Cola |
8 ounce/250 ml |
60 |
60-80 |
How do I cut back on caffeine?
Remember that caffeine is addictive. If you feel like you can't get going
in the morning, feel overtired during the day from not having caffeine, or
get headaches when you try to stop taking caffeine regularly, these are
signs of dependence.
If you're having trouble sleeping, feel like you are
consuming too much caffeine or you don't like the effects of caffeine on
your body, here are some suggestions for quitting or cutting back:
-
Switch to
decaffeinated beverages, or to a mixture of decaffeinated and regular
coffee.
-
Reduce the number
of caffeinated drinks you have every day. If you have coffee in the
morning and a Coke in the afternoon, try skipping the Coke and replace
it with water or juice.
-
Brew tea for a
shorter time. The less time you brew it, the less caffeine it will
contain. Try herbal teas which usually don't contain caffeine.
-
Watch out for soft
drinks and energy drinks like Red Bull which can contain added caffeine.
This will be listed on the label.
-
If you are trying
to quit and feel yourself getting a headache, you can try having a small
amount of caffeine to alleviate the headache. For some people, this
helps keep up the momentum to quit.
-
Know what's in
over-the-counter medications. These can contain large doses of caffeine,
too.
-
Drink water or
non-caffeinated drinks when you're thirsty. Remember, caffeinated
beverages will only add to your body's dehydration.
What other stimulants contain caffeine?
Some herbal stimulants can contain naturally occurring caffeine,
especially guarana and mate. This caffeine can have the same effects as
coffee or tea. Be careful of energy drinks, which can contain up to 80 mg
of caffeine and other stimulant ingredients.
|
