Caffeine is the most commonly consumed natural stimulant worldwide. 80% of the world’s population consumes at least one caffeinated product daily.
Caffeine works by stimulating the central nervous system and brain to improve focus and delay fatigue. It does this by blocking out the neurotransmitter, adenosine, which is responsible for relaxing the brain and making us feel sleepy.
So, to get a kickstart to the day and to be more alert, many adults reach for that freshly brewed cup of coffee first thing in the morning. It can take around 20 minutes to one hour after consumption to feel the effects of caffeine and can last for up to 3-4 hours.
The suggested daily dose of caffeine for adults is 300-400 milligrams (mg). Please note if you have an existing medical condition or are pregnant, caffeine intake may not be advisable. You can contact your healthcare provider for more information.
But caffeine is not only naturally found in coffee or tea, but in other beverages as well. So, it is very important to know how much caffeine you are consuming from different drinks daily.
The actual caffeine content in beverages varies because of how the drinks are processed or brewed. For example, an average cup of brewed coffee contains around 100 mg of caffeine, and a cup of brewed black tea can contain approximately 47 mg. This is mainly because the steeping process is different for tea leaves and coffee beans.
Here is a list of common beverages and the amount of caffeine they contain.
The amount of caffeine can also change depending on the serving size. You could say your daily intake should not be more than 4 cups (96mg per 237ml) of brewed coffee.
However, keep in mind that it is not only our drinks that contain caffeine. Medications and different food items, like dark chocolate or ice cream, contain caffeine too.
Drinking caffeine in moderation can have some health benefits, including improved physical endurance and mood, promoting a healthier liver, skin, and gut, and can protect against heart disease.
But, it is essential to remember that caffeine can be addictive, and consuming too much can cause anxiety, irregular heartbeat, and difficulty in sleeping.
Caffeine is not as harmful as it was initially thought to be. But like with many things, to make healthier choices, you need to be aware of what you are putting into your body and how much.
You have heard of the caffeine hangover, right?
Well, what many people don’t realize is that a few hours later, once the caffeine has worn off, you may start feeling extreme tiredness. This is known as a “caffeine crash” or “caffeine hangover.” The more amount of caffeine you drink, the harder the hangover will hit.