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How Much Caffeine A Day is OK?

By eHealthIQ
Reviewed: March 24, 2016

For most of us, we cannot start our day without a nice hot cup of coffee. If coffee doesn’t tickle your fancy, perhaps caffeinated soda or an energy drink will get your motor running. Whatever drink you need to get you going in the morning, how do you know when you are drinking too much? Or possibly, not enough? In this article we will review the benefits and negatives to your caffeine intake as well as just about how much caffeine is in each one of those delectable drinks you need to start your day.

How Much is too Much

Typically, the average adult should only need to ingest about 400 milligrams of caffeine each day to reach the desired effects. Some of us that have a high sensitivity to caffeine may only require 200 milligrams and even that can have us bouncing off the walls. In any given case, if you ingest more than 500 milligrams of caffeine per day you put yourself at risk for some serious health problems. The side effects of too much caffeine include: nervousness, irritability, upset stomach, muscle tremors, and diarrhea. How much caffeine you are used to each day will likely determine how much you can handle.

Benefits of Caffeine

According to Shape, caffeine has many other benefits besides just keeping us awake and alert. Did you know that four cups of coffee per day can reduce you risk of melanoma by up to 20 percent? For those of you that drink anywhere from three to five cups of coffee per day, your risk of getting diabetes is lowered by 25 percent. Not to mention that drinking up to five cups per day will help you reduce the risk of getting Alzheimer’s disease.

Too Much Caffeine

While some studies say that the benefits of ingesting more caffeine outweigh the negatives, we aren’t so sure about that. Caffeine, just like alcohol or nicotine, can become addictive. When someone doesn’t get their fix of caffeine, they begin to have symptoms of withdrawal. If you have ever been around someone that has just started to quit smoking, you already know how irritable they can be. This is no different with caffeine withdrawal. Too much caffeine also has some other negative side effects that can make you somewhat uncomfortable. Unless you enjoy being jittery, sweating profusely, being unable to sleep, or having heart palpitations, we recommend you keep your caffeine intake to a maximum of 400 milligrams per day. For a list of negative side effects of caffeine click here.

How Much Caffeine is in My Drink?

According to MayoClinic, the recommended 400 milligrams is equal to about four cups of coffee. For those of you that prefer to get your caffeine fix from soda, you can drink roughly ten cans before you reach the 400 milligram mark bu keep in mind that much soda has other health related issues that don’t just include caffeine. While many energy drinks come in a variety of sizes, the typical 24 oz. can will provide you with enough caffeine to get you through the day. Another option would be two energy shots, but these should be taken several hours apart to reduce the negative side effects of the caffeine.

So there you have it, some of the benefits and negatives of caffeine and how much is in your typical caffeinated beverage. Be sure you do your research before changing your routine due to the fact that you may be harming yourself more than benefiting. If you plan to reduce your caffeine intake, do it gradually. If you plan of increasing your caffeine intake, what’s wrong with you? We all need a little boost in the morning, just remember to do it safely so you don’t end up harming your body.



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