Consuming caffeine may also have some health benefits, such as improved brain function. Summary: Caffeine is a naturally occurring stimulant that can help you stay alert and awake. However, some people may be more sensitive to the effects of caffeine than others ( 10, 11).Īdditionally, people who consume too much caffeine may experience restlessness, insomnia or an irregular heartbeat ( 12). It works by blocking the effects of a neurotransmitter called adenosine, which builds up over the course of the day and makes you feel tired ( 6).ĭrinking caffeine has also been linked with a number of health benefits, such as improved mood and brain function, an increase in metabolism and improved exercise performance ( 5, 7, 8, 9). It’s a central nervous system stimulant that is consumed all over the world to boost alertness and fight fatigue. 7, 2022.Caffeine is a naturally occurring chemical found in the leaves, beans and fruits of more than 60 plants, including the leaves of tea plants ( 5). Spilling the beans: How much caffeine is too much? U.S.Department of Health and Human Services and U.S. 2020-2025 Dietary Guidelines for Americans.Journal of Human Nutrition and Dietetics. Caffeine ingestion and fluid balance: A review. Journal of Science in Medicine and Sport. Caffeine and diuresis during rest and exercise: A meta-analysis. No evidence of dehydration with moderate daily coffee intake: A counterbalanced cross-over study in a free-living population. Variation in human water turnover associated with environmental and lifestyle factors. It's calorie-free, caffeine-free, inexpensive and easily available. Overall, water is probably your best bet to stay hydrated. Other, more-common issues people have reported after drinking caffeinated drinks are trouble sleeping, loose stools and upset stomach. That is less than half a teaspoon of caffeine in powder form. Caffeine poisoning can happen with 1,200 milligrams of pure caffeine, according to the FDA. Chest pain, irregular heartbeat and stroke have been reported when people take this much caffeine. If a person weighs 165 pounds (about 75 kilograms), a very high dose is about 750 milligrams of caffeine in a day. Very high doses of caffeine, greater than 10 milligrams per kilogram daily, are linked to serious health conditions. They also suggest that people who are pregnant or nursing talk to their health care providers if they have questions about caffeine. For kids age 2 or younger, dietary guidelines for Americans suggest avoiding drinks with caffeine. There is no safe limit identified for others. The limit is 400 milligrams a day for adults. ![]() ![]() Food and Drug Administration (FDA) has set a daily limit for total caffeine. That will help you stay at a safe level for your total intake of caffeine. So it's important to read the labels on these beverages. This is more likely if you aren't used to caffeine.Ĭaffeinated drinks are available for every time of day. High doses of caffeine taken all at once may increase the amount of urine the body makes. But most research suggests that the fluid in caffeinated drinks balances the diuretic effect of typical caffeine levels. As a chemical, caffeine increases production of urine, which means caffeine is a diuretic.
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