For many, a daily coffee (minimum) is somewhat of a ritual. This regular hit of caffeine has become such a staple in our routines that we can barely imagine our lives without it – but what impact is this having on our energy, sleep, mood, and overall wellbeing? We’re here to answer any questions you might have on the matter: is caffeine good for us? Is there such a thing as too much? And when’s the best time to have it? From science-backed facts to our own expert tips, keep reading to discover once and for all what the research really says about caffeine limits.
What is caffeine, and how does it affect the body?
A natural stimulant, caffeine is found in various foods and drinks such as coffee, tea and chocolate, and is a key part of all energy drink formulations. It’s widely known as a way to stay awake, increase energy and give you that extra boost of alertness, but how exactly does it do it?
Well, caffeine works by blocking adenosine, the chemical that makes you feel sleepy, in the body. By doing this, caffeine allows you to trick your body into thinking it’s not tired, helping you through on days where you might not have had enough sleep or need to up your energy levels temporarily. It tends to absorb into your body within 15-45 minutes, and lasts around 3-5 hours in your system (that mid-morning caffeine crash is making sense now, isn’t it). However, it doesn’t affect everyone in the same way.
Your individual metabolism, weight, genetics, and tolerance are all factors that can affect how caffeine acts in your body. For some, just a small amount can result in jitters or big energy crashes, while others can take a much larger amount with seemingly no effects. It’s important to listen to your body to make sure you’re not overdoing it.
How much caffeine is considered safe?
Because of the way it affects different people, there’s no one-amount-fits-all guidance on how much caffeine you can have. However, most experts advise that up to 400mg per day is considered safe for healthy adults. Admittedly, we don’t tend to measure our caffeine intake in milligrams, so let’s put this into real-life terms: that’s around 4 regular coffees.
Here’s a quick guide on how much caffeine is in the most common sources:
- Shot of espresso: 60-80mg
- Cup of instant coffee: 60-100mg
- Standard flat white/latte: 120-180mg
- Can of energy drink: 80-160mg
- Black tea: 40-60mg
- Green tea: 30-50mg
This 400mg suggestion doesn’t go for everyone, though. If you’re pregnant or breastfeeding, the guidance is that you ingest less than 200mg per day to avoid any complications. Additionally, children younger than 18 should only ingest up to 100mg per day.
Another note for anyone trying to cut down: caffeine can also be in food and drink you don’t expect. Pre-workout shakes, soft drinks, and chocolate all contain caffeine, so if you’re trying to avoid it, always double check there’s no hidden stores in your snacks!
Signs you might be having too much caffeine
Finding yourself running on caffeine? There are a few signs that you might be having too much of it, and might need to reassess how much you’re ingesting each day. Keep an eye out for the following signs, and if you experience them, it could be worth cutting down:
- Racing heart or jitters
- Anxiety and restlessness
- Insomnia
- Upset stomach
- Energy crashes or irritability
Your sensitivity to caffeine is a fairly personal thing, so it doesn’t matter how much you’re drinking to feel these effects: if you’re struggling with any of the above – even if you only have one cup of coffee a day – we’d recommend weaning yourself off the caffeine to see if it helps.
When is the best time to have coffee?
If you can’t imagine a life without caffeine, there are ways to limit the negative effects it can cause. One of the best ways to do this is to time your daily cuppa just right.
Timing your morning coffee according to your natural cortisol levels can give you better results and less of an energy crash afterwards. Why? If you drink a coffee 30-45 minutes after waking, your cortisol (the natural ‘alertness’ hormone) is already at its highest. This means the caffeine won’t have the desired energising effects you’re after. Additionally, caffeine has been shown to raise your cortisol levels, so drinking it at a time when they’re already high could just add more fuel to the fire.
However, if you wait 60-90 minutes after waking, your cortisol has had time to lower, giving the caffeine more of an effect in your body. The benefits of this include a smoother energy curve as you feel the effects, and less of an afternoon crash once it wears off. Win, win.
You should also avoid caffeine too late in the day. Anything after 2-3pm could interfere with your sleep quality, so try and fit it in before this if possible. If you really need a warming drink later in your day, reach for a decaf coffee or herbal tea instead.
Smart ways to manage your caffeine intake
So how can you make sure your caffeine intake isn’t too much? There are a few things we like to keep on top of that help us stay smart with the amount of caffeine we consume – see if they help you, as well.
1. Track how much you’re drinking
It goes without saying, but managing your intake is much easier if you know how much you’re drinking on a daily basis. Figure out how many mg of caffeine you’re averaging, and adjust from there.
2. Swap some cups for decaf
Found out you’re drinking too much caffeine? Slowly change your habits and wean yourself off by switching some of your usual cups with half-strength or decaf options. You’ll barely notice the change!
3. Stay hydrated
Caffeine is mildly diuretic, so if you’re ingesting a lot, you’ll need to make sure you’re hydrating enough to compensate. Always carry a water bottle with you and drink it consistently throughout the day.
4. Pair caffeine with food
To avoid stomach upset or jitters, and to regulate your cortisol levels, always drink caffeine with or after a meal. On an empty stomach, you’ll notice the negative effects much faster and to a bigger degree.
5. Be mindful of timing
Don’t just reach for caffeine whenever you feel like it: try and be strategic with when you ingest it in order to get the most out of its benefits. A cup just before workouts or during a block of time when you need to focus could make all the difference.
The takeaway
Generally, the key to sensible caffeine consumption is moderation and timing. If you wait for an hour or so after you wake up, and don’t keep drinking it long into the day, you should be able to get the most out of the benefits. From alertness, to focus, to performance, caffeine can be a powerful thing when used mindfully – but don’t ignore your body if you’re seeing signs of excess.
If you’re looking to use your caffeine allowance more thoughtfully, or are cutting it out completely and need an energising alternative, our Focus and Energy Shakes cover all the bases.
References
Caffeine content for coffee, tea, soda and more | Mayo Clinic
What happens when you take too much caffeine | BBC
9 Side Effects of Too Much Caffeine | Healthline
When Is the Best Time to Drink Coffee? | Healthline
Lovallo, William R et al. “Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels.” Psychosomatic medicine vol. 67,5 (2005): 734-9.
