Nutrition

These Symptoms That Tell You Are Drinking Too Much Coffee

Caffeine has its benefits, but it can also cause problems. Find out what an excessive amount is and if you need to reduce your intake.

If you rely on caffeine to wake you up and keep you going, you’re not alone. Millions of people rely on caffeine every day to stay awake and improve their concentration.

How many do you need?

Up to 400 milligrams (mg) of caffeine per day appears to be safe for most healthy adults. That’s about the amount of caffeine in four cups of coffee, ten cans of cola, or two “energy” drinks. Remember that the actual caffeine content of beverages varies widely, especially among energy drinks.

Caffeine in powder or liquid form can provide toxic levels of caffeine. A single teaspoon of caffeine powder is equivalent to approximately 28 cups of coffee. Caffeine levels this high can cause serious health problems and even death. Although consuming caffeine may be safe for adults, it is not a good idea for children. Teenagers and young adults should be warned about excessive caffeine consumption and mixing caffeine with alcohol and other drugs.
Women who are pregnant or trying to become pregnant and those who are breastfeeding should talk to their doctor about limiting caffeine intake to less than 200 mg per day.

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Even in adults, high caffeine intake can lead to unpleasant side effects. And caffeine may not be a good choice for people who are very sensitive to its effects or who take certain medications.

Should you reduce your caffeine intake if:

– You drink more than 4 cups a day or have side effects.

You should reduce your intake if you drink more than 4 cups of coffee a day or if you have side effects such as:

Headache
Insomnia
Nervousness
Irritability
Frequent urination or inability to control urination
A rapid heartbeat
muscle tremors
Even a little makes you nervous

Some people are more sensitive to caffeine than others. If you are sensitive to the effects of caffeine, even small amounts can cause side effects, such as restlessness and trouble sleeping. Your reaction to caffeine may be partly determined by how much caffeine you are used to drinking. People who don’t drink caffeine regularly tend to be more sensitive to its effects.

– You don’t get enough sleep

Caffeine, even in the afternoon, can disrupt your sleep. Even small amounts of sleep loss can add up and disrupt your alertness and performance during the day. Using caffeine to mask sleep deprivation can create an undesirable cycle. For example, you may drink caffeinated beverages because you have trouble staying awake during the day. But caffeine keeps you falling asleep at night. This reduces the duration of your sleep.

You are taking medications or supplements

Some medications and herbal supplements can interact with caffeine. Here are some examples:

– Ephedrine

Mixing caffeine with this drug, which is used in decongestants, may increase your risk of high blood pressure, heart attack, stroke, or seizure.

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– Theophylline

This drug, used to open the bronchial airways, tends to have caffeine-like effects. Taking it with caffeine can therefore increase the side effects of caffeine, such as nausea and heart palpitations.

– Echinacea

This herbal supplement is sometimes used to prevent colds or other infections. It can increase the concentration of caffeine in your blood and can increase the unpleasant effects of caffeine.

Ask your doctor or pharmacist if caffeine may affect your medications.

How to reduce your caffeine intake

Whether it’s for one of the reasons above or because you want to reduce your spending on coffee drinks, reducing caffeine can be a challenge. A sudden drop in caffeine can cause withdrawal symptoms. Such as headaches, fatigue, irritability and difficulty concentrating on tasks. Fortunately, these symptoms are usually mild and subside within a few days.

To change your caffeine habit, try these tips:

– Monitor your consumption

Start paying attention to how much caffeine you get from foods and drinks, including sports drinks. Read labels carefully. But keep in mind that your estimate may be a little low because some caffeinated foods or drinks don’t list it.

– Gradually reduce your caffeine intake

For example, drink one less can of soda or a smaller cup of coffee each day. Or avoid drinking caffeinated beverages late in the day. This will help your body adjust to low levels of caffeine and reduce potential withdrawal effects.

Opt for decaffeinated

Most decaffeinated drinks look and taste the same as their caffeinated counterparts.

– Shorten the infusion time or opt for herbs

When making tea (which contains caffeine), steep it for a shorter time. This reduces its caffeine content. Or choose herbal teas that don’t contain caffeine.

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– Check the bottle

Some over-the-counter pain relievers contain caffeine. Look for caffeine-free painkillers instead.

If you’re like most adults, caffeine is part of your daily life. In general, it does not pose a health problem. But be aware of the possible side effects of caffeine and be prepared to reduce your intake if necessary.

[HighProtein-Foods.com]

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