Brewed awakening: you might be drinking too much caffeine

Millions of people rely on caffeine daily. It is a natural stimulant that affects the nervous system, promoting alertness and temporarily reducing fatigue. But how much is too much? A Baylor College of Medicine registered dietitian explains.

Recommended intake

Caffeine intake should be limited to no more than 400 mg per day. Some drinks offer more caffeine than others. Black coffee contains about 200 mg per 8-oz cup, which is more caffeine than your average cup of tea. Tea provides the same benefits as black coffee in a lower concentration of caffeine. Other herbs and plants that have plenty of caffeine include yerba maté, guarana and matcha – all of which can be consumed in beverage form.

“What matters is how it’s made,” said Dr. Luis Rustveld, associate professor of family and community medicine at Baylor. “If you put a lot of sugar in your coffee or tea, you get the stimulant effect of caffeine, but also the sugar, which can lead to a sugar rush.”

Caffeine in all its forms

Many athletes consume pre-workout drinks to enhance alertness and blood flow to the muscles as many of these beverages have both caffeine and nitric oxide, which helps with circulation. Rustveld emphasizes the importance of reading labels before consuming pre-workout and energy drinks. Caffeine is often included under other ingredients names, such as guarana extract, green tea extract or yerba mate, but “caffeine” itself is not listed on the label. If you drink more than one energy drink per day, or drink coffee and an energy drink, you might exceed your caffeine limit for the day. Excess energy drinks will put you above the 400 mg limit and can make you feel jittery, increase your heart rate, and you might experience  gastrointestinal discomfort. Pre-workouts that come in powder form should not be consumed dry, as this can increase the risk of choking or cardiac side effects.

Caffeine pills deliver a high concentration of caffeine at once. Rustveld compares this to consuming half a pot of coffee in one sitting, which is well above the recommended amount. This can lead to heart palpitations or nausea.

“There is nothing wrong with drinking coffee, and it’s better to have that than in concentrated powder form or pills” he said. “Coffee is best consumed without a lot of added sugars or fatty creams, which counteract its potential benefits.”

Who should take caution

People with high blood sugar should limit their caffeine intake to no more than two cups of coffee daily, especially if they take medication. Individuals with neurological conditions like Parkinson’s disease should be mindful of caffeine as it may worsen tremors due to its effect on the nervous system. Caffeine tends to cause more discomfort in people with acid reflux or ulcers as it can lower the pressure of the lower esophageal sphincter, causing some of the acid from the stomach to come up. Pregnant individuals should not consume more than 200 mg of caffeine per day – excess caffeine intake has been linked with pregnancy-associated complications. People with insomnia or caffeine sensitivity should also limit intake since caffeine has a half-life of five to seven hours and can interfere with sleep. Some people experience hypersensitivity to caffeine because of genetic variations in how they metabolize it.

“It depends on the person – some people tolerate caffeine well, while others need to make their coffee less strong or switch to decaf,” Rustveld said.

Do not rely on caffeinated beverages as your sole source of hydration, and drink water throughout the day. Caffeine has a diuretic effect, especially when consumed in excess, which can lead to dehydration.

“It’s ok to drink coffee or tea, just don’t doctor it up so much with a bunch of sugar and cream, and try using Stevia or another sweetener,” Rustveld said.

Learn more about the Department of Family and Community Medicine.

By Homa Warren