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Photo: Getty Images / Marko Geber
Whether consumed out of necessity to get you moving or just savored as a step in yourmorning routine, most of us can’t imagine a day without caffeine. It’s generally accepted that caffeine is probably not a magic elixir, but how can it power us through a morning of dull meetings, and why do we get headaches if we skip it? Why does it have us running to the bathroom, and when should we cut it off? We’re breaking down all the caffeine-fueled questions here.
First, How Much Caffeine Can We Consume in a Day?
Current Food & Drug Administration (FDA) recommendations advise healthy adults consume no more than 400 mg caffeine per day. To put this in perspective, one cup of brewed coffee contains about 90 mg caffeine, so aiming for no more than 4 8-ounce cups of regular coffee daily is a good rule of thumb. Don’t forget to include caffeinated teas,energy drinksand dark colas (including diet) in this count, and keep in mind that caffeine from less suspecting foods and beverages, like chocolate and decaf, also contribute to your daily amount.
For those who are pregnant, it’s recommended to limit caffeine to no more than 200 mg per day, or about two 8-ounce cups of regular brewed coffee (or up to 300 mg per day while breastfeeding). Note that caffeine is discouraged for kids under the age of 12 and teens shouldn’t consume more than 100 mg per day.
What Happens To Your Body When You Drink Caffeine?
You feel alert and energized
Caffeine’s claim to fame is related to a number of biochemical processes that occur soon after consumption. For one, caffeine can blunt the effect ofadenosine, a chemical in the brain responsible for making you feel tired. As a result, you may feel more alert and less groggy, especially if you didn’t sleep well the night before. But this quick-fix won’t last and caffeine loses its effectafter a few nightsof poor sleep. Plus, consuming too much caffeine can eventually interfere with thequality of your sleepin general (more on this later).
You’ll find yourself in the bathroom sooner than later
Caffeine is adiuretic, meaning it tells the kidneys to release water and produce urine. You may find yourself in the bathroom soon after your chai tea latte (and maybe a couple more times throughout the morning), but contrary to popular thought, caffeine likely won’t cause dehydration. In fact, caffeinated beverages in moderate amounts count toward yourdaily fluid intake. And while it’s often assumed the caffeine in coffee helps you poop, recent research suggests it’s coffee’sinfluence on our microbiome, and not necessarily the caffeine, that has a laxative effect.
It can improve mood…and also mess with your mental health
When we consume caffeine, our brain receptors become more sensitive to dopamine, the “happy hormone”. The resulting mood boost is temporary and returns to baseline after the caffeine is out of our system, though research suggests caffeine canreduce the risk of depressionwhen consumed in moderate amounts. It’s important to note that caffeine can have the opposite effect, too. Excessive caffeine can lead to feeling agitated and edgy. For some, it can make anxiety, panic and othermood and mental health disorders worse.
It can make other medical conditions worse
As a central nervous system stimulant, caffeine can raise blood pressure and heart rate, a concern for those with certainheart conditionslike arrhythmias. Peopleliving with diabetesmay experience blood sugar fluctuations after consuming caffeine as it can impact insulin sensitivity, but recent research has mixed findings on this. Caffeine can also exacerbate symptoms in those with gastrointestinal disorders, like IBS or acid reflux.
You can become mildly dependent on it
The rise in dopamine after consuming caffeine is also the reason we might feel “addicted” to coffee. If you’ve ever been hit with a mid-morning headache or feel irritable after missing your morning brew, you know what we’re talking about. Feeling hooked on caffeine is not recognized as a true addiction, but because of the mild withdrawal symptoms that can be experienced in its absence it may be considered a dependency. If you do decide toquit caffeine, withdrawal symptoms, like headaches and fatigue, shouldn’t last more than a few days.
It can improve your workout
Caffeine is considered a legal ergogenic aid (a.k.a. performance enhancing substance) at certain doses. It appears toenhance performanceof aerobic (like jogging) and anaerobic (like strength training) activities, and for both professional athletes and casual exercisers alike. Benefits are seen at doses of 3 to 6 mg/kg body weight (about 16 ounces brewed coffee for a 150-pound adult), consumed about an hour before a workout. And while we lack sufficient evidence that caffeine increases metabolism enough to promote weight loss, arecent studyfound drinking a cup of strong coffee 30 minutes before an aerobic workout may increase fat burning.
You could lose precious sleep
The Bottom Line
While caffeine can have some seemingly magical effects, it’s no miracle drug and might be harmful in excessive amounts. While it may temporarily increase alertness, energy and mood, it can also wreak havoc on your sleep, may be risky for those with certain chronic conditions and can make anxiety worse. Like with many foods and beverages we enjoy, moderation is key with caffeine, too.
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