Caffeine is primarily associated with morning coffee. Yes, caffeine is contained in a good and non-decaffeinated hot drink. But there’s a whole range of other drinks where you think less about the caffeine content. You can find out how much caffeine is okay per day and when the amount is above the recommended dose.
How Much Caffeine Do You Really Consume a Day?
As an adult with no health problems, you can safely absorb 400 milligrams of caffeine per day. If you are pregnant or breastfeeding, the recommended amount will be halved. The amount of caffeine per day should also be significantly reduced for heart disease, circulatory problems and high blood pressure. To properly dose the caffeine per day, you should reconsider all your drinks and not just take a closer look at the morning coffee. Caffeine is present in tea and cocoa, in guarana and mate drinks, and many sodas – albeit in small amounts. On the other hand, true caffeine bombs are energy drinks and dietary supplements you take as part of a diet. Even if you think you are deliberately forgoing any caffeine, you will be amazed that you regularly pick up caffeine per day.
For coffee and tea, the caffeine content varies per variety. When it comes to your favourite drinks with sodas and co., the caffeine content is the same every time. You can easily find an answer to your question. Write down every day for a week how much caffeine gets into your body every day. To do this, you only need to list the caffeine content of all drinks and any food supplements and calculate the total amount at the end of the day.
Signs and Symptoms that Suggest “too Much” Caffeine
The above caffeine levels per day are a guideline, but this can be too much in individual cases. In the end, the dose also depends on the tolerability, which is not perceived subjectively but objectively. Some people have already absorbed more caffeine per day after a coffee cup than they tolerate from the sure signs of an “overdose”. Headaches and nervousness and mild irritability, are symptoms that should make you think about lowering caffeine per day.
Even if you sleep badly and still feel tired, the amount of healthy caffeine for you may be exceeded. If you rarely drink coffee and co. can already show symptoms after a cup, which occur with a strong coffee drinker as withdrawal symptoms. Frequent yawning, drowsiness and mood swings are not a sign of withdrawal in this case but occur as a counter-effect when exceeding the optimal dose of caffeine per day for YOU.
400 milligrams or less? The right dosage of caffeine per day
As already mentioned, pregnant and nursing mothers should not eat more than 200 milligrams of caffeine per day. As a healthy adult with no undesirable side effects with energy drinks and coffee, 400 milligrams of caffeine per day are allowed. However, you mustn’t take more than 100 milligrams before your night’s sleep. Even if the last coffee and thus the supposed last intake of caffeine per day were a few hours ago, you still have the active ingredient in your blood. It is like alcohol with caffeine: it breaks down slowly and over the course of several hours. During pregnancy, more caffeine per day can lead to nausea and pregnancy problems. For high-risk pregnancies, your level of caffeine should be zero per day.
Children and adolescents – how much caffeine per day?
Coffee is generally taboo for children. However, caffeine intake cannot be completely avoided, as the most popular drinks contain plenty of caffeine. For example, Health Canada advocates a maximum of 45 milligrams of caffeine per day for 4-6-year-olds, 62.5 milligrams for children up to 9 years of age, and 85 milligrams of caffeine per day for children up to 12 years of age. Caffeine-containing beverages should not be sold at all in schools, health organisations agree.
Special attention in adults with diseases
If you suffer from cardiovascular problems, the maximum amount of caffeine per day should be 200 milligrams. If you already notice cardiac arrest or circulatory impairments at this amount, lower the dose further or completely abstain. A moderate caffeine intake per day is fine with high blood pressure, but only if you keep an eye on blood pressure and check your body after the caffeine intake. Caution should also be exercised in a sensitive stomach. Not the caffeine, but other ingredients in coffee and cola can promote digestive problems and lead to stomach pain and acidification of the stomach.
How much is caffeine toxic?
In coffee and other caffeinated beverages, amounts above 10 milligrams per kilogram of weight are classified as toxic. There is talk of a risk of possible death from 150 milligrams of caffeine per day per kilogram of body weight. To reach this value, you would need to take a large amount of highly caffeinated drinks within a short period of time. Exceptions confirm the rule because a teaspoon of pure caffeine in powder form corresponds to about 28 coffee cups and a quite dangerous dose.
Coziness and joie de vivre vs. health risks
Coffee makes sociable and is appreciated by many people because of its flavours. While coffee enjoyment refers to a limited amount, you take unknown amounts of caffeine per day with sodas and cola. To check your overall consumption, you should study the packaging and note how much caffeine is contained in a bottle of lemonade, for example. If you have drunk the lemonade, you have taken the total quantity.
Keep in mind: The data usually refer to a glass. You have to extrapolate how high the proportion according to the packaging size really is. If you overdose during pregnancy or regularly increase your caffeine, you will take health risks. Even if you seem to tolerate the caffeine well, there are undesirable and not always at first glance related side effects. When insomnia at night, very few people think of the coffee cup, they drank in the morning. Treat yourself to what is good for you and to be cheerful.