As we get further into the holiday season, many of us will be more stressed trying to get everything done before the holidays, and if you’re a student, you’re probably cramming for finals. Loading up on caffeine may be the obvious choice to stay awake and energized these next few weeks, but at what cost?
What is caffeine?
Caffeine, a mild stimulant that affects the central nervous system, quickly boosts our energy and alertness. Caffeine naturally occurs in the fruit, leaves, and beans of coffee, cacao, and guarana plants. However, it can also be added to beverages as a supplement, such as soda and energy drinks.
Caffeine is absorbed within 45 minutes after consumption and peaks in the blood between 15 minutes and 2 hours. Caffeinated beverages absorb quickly into the gut and dissolve into both water and fat molecules in the body. Food can delay how quickly the caffeine is absorbed in the body, which is why coffee on an empty stomach might give you a quicker energy boost.¹
Tolerance and response to caffeine varies by person. If someone consumes caffeine regularly, such as having a cup of coffee every morning, the effects of caffeine may decrease over time. Because everyone responds differently to caffeine, it’s important to understand your body and know the right caffeine intake for you.
Recommended caffeine intake
The maximum caffeine intake for healthy adults is about 400 milligrams(mg) a day. This equates to about four cups of brewed coffee or 10 cans of soda. Energy drinks differ in caffeine content, so it’s important to read the nutritional information as to not exceed the recommended intake.²
Though caffeine may be suitable for adults, children should avoid caffeinated beverages, and it’s recommended that children under the age of 12 should not consume food or beverages containing caffeine. Adolescents 12 and older should be limited to 100 mg of caffeine daily or one cup of brewed coffee. Pregnant women should also limit their caffeine intake to 200 mg daily.
Even among healthy adults, too much caffeine may cause unpleasant side effects or health issues. Caffeine can be a nice source of energy in the morning, but it is also associated with several health conditions and can affect certain things such as sleep, anxiety, and heart health.
Dangers of caffeine
Adverse effects of caffeine consumption vary depending on the person and how much caffeine is consumed. Effects vary from mild to severe and can sometimes be fatal.³
Mild side effects
Anxiety
Restlessness
Fidgeting
Insomnia
Increased urination
Irritability
Muscle twitches or tremors
Irregular heartbeat
If you experience mild side effects from caffeine, you might want to consider cutting back on your intake.
Severe side effects
Disorientation
Hallucinations
Psychosis
Seizures
Arrhythmia (abnormal heartbeat)
Ischemia (lack of blood flow)
Rhabdomyolysis (muscle breakdown)
Habitual caffeine users may also have withdrawal symptoms if they stop caffeine consumption abruptly. Withdrawal symptoms include headaches, fatigue, and difficulty focusing. Gradually decreasing caffeine intake can help avoid withdrawal symptoms.
Sources with caffeine to watch out for
Though coffee is the most well-known source of caffeine, caffeine can also be found in other food and beverages.
Common sources of caffeine
Chocolate
Coffee
Tea
Soda
Caffeine can also mask under names that are less recognizable. Some foods and beverages, such as energy drinks, incorporate additives that contain caffeine that may not be commonly identifiable.
Common additives that contain caffeine
Carnitine
Choline
Ginseng
Glucuronolactone
Guarana
Inositol
Kola nut
Malic acid
Maltodextrin
Niacin
Pantothenic acid
Taurine
Theanine
Tyrosine
Yerba mate
If you consume caffeine daily or are trying to cut back your intake, it’s important to read nutritional labels to ensure you’re not consuming more than the recommended amount.⁴
Some over-the-counter medicines and prescription medications may also contain caffeine. Common over-the-counter medicines that contain caffeine include Tylenol (Acetaminophen), Excedrin, and Midol. If you take prescription medications and are worried about whether or not your medication contains caffeine, it is best to contact your primary care provider.⁵
Though cutting back on caffeine may be difficult, there are alternative ways to boost your energy and alertness.
Alternatives to coffee and other caffeinated drinks
If you find yourself extra tired this holiday season, here are some ways to keep yourself awake and alert without caffeine.⁶
Stay hydrated
When you wake up your body is dehydrated. Drinking a glass of water first thing in the morning increases hydration and can help you feel more awake.
Get moving
Exercising allows for blood flow and wakes up your muscles. Even 15 minutes of activity, or even stretching, can help improve your alertness.
Eat a nutritious breakfast
Instead of consuming a caffeinated beverage in the morning, eat some natural sources of sugar such as fruit or raisins. Include protein and fiber-rich foods for an added boost of energy.
Improve your sleeping habits
This may seem obvious, but if you’re constantly tired, you may want to change the way you sleep. To improve sleep behavior, try:
Avoiding alcohol and food two to three hours before bed
Sleeping in a cool, dark, quiet room
Avoiding electronic screens one hour before bed
Creating a bedtime routine
Manage stress
Stress of any kind can leave you feeling exhausted, especially around the holidays. Try managing your stress with yoga, exercise, stretching, and other self-care routines. During this stressful season, it’s important to prioritize yourself and your health!
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