Coffee beans were once considered a rare and precious item, exotic and difficult to come by, but nowadays it's seen everywhere and commercially available to just about everyone. Caffeine consumption is now considered a normal activity that many will partake in every day, ranging from coffee and tea to energy boosters and snacks. However, recently there's been more awareness surrounding the possible side effects of caffeine and how it can negatively impact your health. So the big question is, how much caffeine is actually too much?
Let's backtrack about 8 years. Back then I was drinking around 10 cups of day just to keep going. I went to school and volunteered on approximately 5 hours of sleep a night, and participated in team sports one to two times a week. My caffeine intake became a vicious cycle; it's what kept me going during the day, but it also kept me awake at night, even if I was still awake until midnight in order to finish projects and homework. I didn't experience all the symptoms normally associated with caffeine, such as migraine headaches or upset stomach, but I did experience irritability, insomnia/sleeplessness, nervousness and a quicker heartbeat.
After a few months of this cycle I decided to try to decrease the amount of coffee I drank since I knew it wasn't good for me. This took a while considering how much I was regularly consuming, and quitting "cold turkey" is just not the way to go (I'll include some tips to help you decrease your caffeine intake if you find you're drinking too much).
According to Mayo Clinic, the maximum amount of caffeine an adult should consume is 400 milligrams. This roughly translates to 4 cups of dark roast coffee, 10 cans of caffeinated soda, or two of those "energy shots" you see at the gas station counter. Pregnant women should consume no more than 100 milligrams of day, about one cup of dark roast coffee. Children, of course, should omit from having caffeine. Drinking any more could lead to dehydration, irritability, sleeplessness, insomnia, migraine headaches, muscle tremors, and more. It's important to note that every body is different, and if you suffer from anxiety or already have trouble sleeping you should drink less caffeine (or none at all).
What if I have trouble giving up my afternoon latte?
Not to worry! There's nothing wrong with enjoying an afternoon coffee as long as it's not affecting your sleep. If you do find it messing with your circadian rhythm, try decaf or opt for an herbal tea, which typically contain less caffeine, instead. You should always decrease your caffeine consumption gradually; if you were to go "cold turkey" you could risk getting withdrawal symptoms such as migraine headaches. Try decreasing the amount you drink by skipping that last cup or opt for a smaller sized cup. You can even switch to decaf if it's just the taste of coffee you really like. Eventually you will get to a point where you're down to one cup a day, or will have completely eliminated your need for caffeine. How do I keep my caffeine addiction at bay?
If you're really looking to kick the coffee habit, you should look at why you're drinking coffee in the first place: are you not sleeping enough? Is there a coffee shop that's too convenient or right on your route to work? Maybe you just drink it with your friends whenever you get together. Whatever your reason being for wanting to kick the caffeine habit, one of the biggest things you can do is make sure you're getting enough sleep. If your circadian rhythm is disrupted or you're not allowing yourself to get enough sleep, you're more likely to reach for that morning cup. If you find yourself walking by that coffee shop and just so happen to wander in, try getting an herbal tea or decaf coffee instead of that usual morning cup you get. The same can be said for drinking coffee when catching up with friends; opt for an herbal tea or decaf coffee instead. Coffee shops always have a good selection of teas to choose from- take advantage and maybe find a new favorite!
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If you're really looking to kick your caffeine habit, always remember to do so gradually to avoid withdrawal symptoms. Caffeine isn't the worst thing to have on a daily basis, but if you take certain medications or have certain medical needs it's important to know your limitations. Always check with your doctor if you have any questions about any part of your health!
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