Caffeine has its benefits, but excessive consumption carries some risks. Find out how much caffeine is too much and if you need to limit your consumption. If you rely on caffeine to wake you up and keep you going, you’re not alone. Millions of people rely on it every day to stay alert and improve their concentration.

How much caffeine is too much already?

For most healthy adults, up to 400 milligrams (mg) of caffeine per day seems safe. That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of Coke or two energy drinks. However, it is important to bear in mind that the amount of caffeine in energy drinks can vary considerably. Taking caffeine may be safe for adults, but it’s not the best idea for children. Teenagers and adolescents need to be cautious about excessive caffeine intake and mixing caffeine with alcohol and other drugs. For pregnant women with a high daily intake of caffeine (more than 300 mg per day), the World Health Organization recommends reducing their daily intake to prevent potential problems.

What are the symptoms of “precaffeination”?

You may want to limit your caffeine intake if you drink more than 4 cups daily and experience these side effects:

• Headache
• Insomnia
• Nervousness
• Irritability
• Frequent urination or inability to control urination
• Rapid heartbeat
• Muscle tremors

Each of us is different

Some people are more sensitive to caffeine than others. If you are susceptible to the effects of caffeine, even small amounts can cause side effects such as restlessness and sleep problems.

How you react to caffeine may also depend in part on how much caffeine you’re used to drinking. People who do not regularly drink caffeine tend to be more sensitive to its effects.

Caffeine won’t solve your sleep problem for you

Using caffeine to mask sleep deprivation can create an unwelcome cycle. For example, you may drink caffeinated drinks because you have trouble sleeping during the day. But caffeine prevents you from falling asleep at night and shortens your sleep time.

On the other hand…

The intake of caffeine in recommended amounts in the form of coffee also brings with it a number of positive effects. In addition to caffeine, it also contains antioxidants and other active substances that can help you prevent certain diseases. Therefore, the following benefits are associated with drinking coffee:

• Drinking one to two cups of coffee a day can help you stave off a heart attack
• Caffeine can help prevent you from developing Parkinson’s disease. It can also help people with this condition to better control their movements.
• Drinking even decaffeinated coffee regularly seems to have a protective effect on your liver. Research shows that coffee drinkers have higher liver enzyme levels in the healthy range than people who don’t drink coffee.
• The caffeine in two cups of coffee may provide significant protection against the onset of Alzheimer’s disease. Researchers found that women aged 65 and older who drank two to three cups of coffee a day were less likely to develop dementia.
• Your body can process glucose better. That’s the theory behind studies that have found that people who drink more coffee are less likely to get diabetes 2. type.

Conclusion

Caffeine is part of many people’s daily routine and is usually not a health problem and can have beneficial effects. However, be aware of the possible side effects of caffeine and be prepared to limit it if necessary.