Firstly, it is important to note that the word “Caffeine” does NOT follow the “I” before “E” except after “C” rule that we learned in second grade. I just wanted to set the record straight for those of us who are spelling-challenged. A huge exception.
Anyway, let’s talk caffeine. It seems that many people start upping their caffeine intake when they begin their college careers. Classes begin to increase academic expectations, while studying keeps us awake later into the nigh, and even the early hours of the morning. We wake up, head to class and start the day all over again. The quick fix? Caffeine. Whether you are an addict by means of coffee, diet or regular soda, or energy drinks like Five Hour Energy or Red Bull, you suffer from of our country’s massive caffeine addiction. 4 out of 5 adults in the United States admit to consuming coffee daily. Addicts, dabblers, and connoisseurs, here’s what you need to know about caffeine.
The Good
Caffeine can have many positive or neutral effects on your daily routine. The stimulant can give you a quick boost of energy, help you focus and block signals of muscle fatigue that can help you power through your workouts. Caffeine can also provide a temporary boost to your metabolism. One cup of regular coffee can rev up metabolism by as much as 15% – a small, but noteworthy number.
The Bad
While the negative effects caffeine can have on the body and mind aren’t exactly nefarious, they must be taken into consideration. Too much caffeine can lead to dependence (physical and psychological,) sleep disruptions, anxiety and nervousness, headaches, upset stomachs and irregular heartbeats. Furthermore, this jolt of energy caffeine provides can actually cause you to be distracted and can impede your concentration. Therefore, it is vitally important to find and maintain a balance of caffeine consumption. So then, how much caffeine is okay to intake?
How much is too much?
Here are some stats to start:
Coke has 34 milligrams per 12 fl oz.
Diet coke has 45 milligrams per 12 fl oz.
Brewed coffee has 108 milligrams per 8 fl oz.
Red Bull has 80 milligrams per 8 fl oz.
Pepsi Max has 69 milligrams per 12 fl oz.
(Google your drink of choice to find out how much caffeine you are regularly consuming.)
Studies show that 2 to 3 cups of coffee (around 250 milligrams) a day will not cause major problems. However, it is important to remember that every body is different. One cup of coffee or one caffeinated, carbonated drink a day may be enough for one person. If you consume more than 3 caffeinated drinks each day, it would be beneficial to look for energy from other sources. Try getting a little bit more sleep at night if you are falling short of the recommended 8 hours. A brisk walk or jog when the 3pm slump kicks in could be helpful as well. Plan to supplement your diet with healthy study snacks to help you power through those late nights instead of reaching for another Diet Coke or iced coffee.
If you’re worried about dependence on caffeine, try reducing your consumption at your own pace by mixing half decaf with half regular in your morning cup (Starbucks will be happy to oblige.) Substitute coffee with decaffeinated teas that come in a variety of amazing flavors. Also, be sure to read labels to avoid caffeine in other areas of your diet. Surprising sources of caffeine include chocolate (typically the darker the chocolate, the higher the amount of caffeine,) pain relievers, and coffee and chocolate flavored ice cream.
Be smart. Read labels.