Caffeine is a fast-acting stimulant that works on your central nervous system. It can increase your blood pressure and heart rate, boost your energy, and improve your overall mood. You may begin to feel the effects of caffeine immediately after consuming it, and these effects will last as long as the caffeine remains in your body. But how long does it last exactly? The answer depends on a variety of factors.
The duration of the effects
The half-life of caffeine can reach 5 hours. The half-life is the time it takes for an amount of a substance to be reduced to half the original amount.
So, if you have consumed 10 milligrams (mg) of caffeine, after 5 hours you will have 5 mg of caffeine left in your system. The effects of caffeine peak within 30-60 minutes of consumption. This is when you are most likely to experience the “jerky” effects of caffeine. You may also urinate more due to the volume of fluid ingested and the mild diuretic effect of caffeine. The other half of the caffeine you consume can last much longer than 5 hours.
People sensitive to caffeine may feel effects for several hours or even days after consumption. Due to the long-term effects of caffeine, it is best not to consume it at least six hours before bedtime. So if you go to bed at 10 p.m., you should take your last dose of caffeine no later than 4 p.m.
What foods and drinks contain caffeine?
Caffeine is a naturally occurring substance found in a variety of plants, including coffee and cocoa beans and tea leaves. There are also artificial forms of caffeine that are commonly added to sodas and energy drinks.
Try to avoid these foods and drinks, which often contain caffeine, within six hours of your expected bedtime:
– black tea and green tea
– coffee and espresso drinks
– energy drinks
– fizzy drinks
– Decaffeinated coffee contains small amounts of caffeine. If you are sensitive to the effects of caffeine, you should also avoid decaffeinated coffee.
Caffeine and breastfeeding
For years, experts have advised women to exercise caution when consuming caffeine during pregnancy. This is because of the risk of miscarriage or birth defects. Although these effects no longer occur after birth, there are still precautions to take if you plan to consume caffeine while breastfeeding. Caffeine can be passed to your baby through breast milk. Limit caffeine intake to two cups of coffee a day while breastfeeding.
If you consume other caffeinated products throughout the day, such as soda or chocolate, you may need to reduce your intake of coffee and other high caffeine products. Consuming more than 200 mg of caffeine a day could have unintended consequences for your baby. He might have difficulty sleeping and become temperamental.
Some mothers also notice colic and nervousness in babies exposed to caffeine. Although not long-term problems, these symptoms can cause discomfort for your baby. The key to ensuring your baby doesn’t experience the effects of caffeine is to plan your intake wisely. Your baby can consume about 1% of the caffeine you consume if you are breastfeeding.
The maximum amount is reached about an hour after you consume caffeine. The best time to breastfeed your baby would be before consuming a caffeinated beverage or within an hour of taking caffeine. Additionally, since the half-life of caffeine in breast milk is approximately 4 hours, it is also recommended to breastfeed 4 hours after caffeine consumption.
If you are used to consuming caffeine, you may experience cravings if you stop taking it. You may experience withdrawal symptoms within 12 to 24 hours of your last caffeine intake. These symptoms may include:
– headaches (the most common symptom)
– drowsiness and fatigue
Caffeine withdrawal symptoms tend to go away within 48 hours. However, if you are used to consuming large amounts, stopping caffeine suddenly could make your withdrawal symptoms worse.
The best way to quit caffeine is to decrease the amount you consume each day. You can simply reduce the number of caffeinated products you consume, or swap out certain items. For example, you can swap one coffee a day for green tea.
How much caffeine do coffee and tea contain?
The amount of caffeine in a cup of coffee or tea depends on many factors, such as the brewing technique, the type of tea beans or leaves, and how the beans or leaves have been processed. There is also more caffeine in a cup of coffee than in an espresso.
Caffeine is just one way to increase alertness and fight drowsiness. Due to possible adverse effects, you might consider limiting your daily intake to 300mg per day. This equates to about 3 cups of regular small roast coffee.
It’s also important to consider other ways to naturally boost your energy levels without caffeine. Consider the following options to help you:
* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice.