Do you feel like the day doesn’t truly begin until you take that first sip of coffee? Do you find it difficult to get over the afternoon slump without an energy drink? If so, you’re not alone. An estimated 85% of Americans consume at least one caffeinated beverage each day and at least 68 million consume three or more cups on a daily basis.
A dose of caffeine can give you the energy boost you need to start your day on the right foot, but you could be damaging your health if you don’t go about it the right way. Here are some simple tips to help you consume caffeine in a healthy way.
1. Limit Your Daily Intake
The more caffeine you drink, the higher your tolerance will become – you may need higher doses of caffeine to achieve the desired effect.[1] Don’t use that as an excuse to drink as much caffeine as you like, however. The U.S. Dietary Guidelines for Americans recommend a maximum daily intake of 400mg of caffeine – the equivalent of 4 to 5 cups of coffee or about 8 to 9 cups of black tea. Overconsumption of caffeine may trigger side effects like anxiousness, insomnia, restlessness, nausea, and headache.
2.Consume Caffeine with Food
Drinking coffee or other caffeinated beverages on an empty stomach can intensify the side effects. On top of giving you the jitters, drinking coffee on an empty stomach can also trigger heartburn or indigestion. Pair your morning cup of joe with a healthy breakfast or try mixing your coffee with a source of calories such as collagen powder. Collagen powder has the added benefit of boosting your daily protein intake while improving muscle recovery and supporting skin health.
3. Be Mindful of Brewing Methods
Espresso contains more caffeine than regular coffee, just as energy shots offer a more concentrated source of caffeine than energy drinks. A one-ounce shot of espresso contains about 63mg caffeine per ounce compared to a regular cup of coffee which has 12 to 16mg per ounce.[2] When consuming coffee, be mindful which brewing method you choose because it will impact the caffeine content of your beverage. If you choose beverages with high caffeine concentrations, you may want to drink less.
4. Be Cognizant of Calorie Content
Many caffeinated beverages like green tea and black coffee are extremely low in calories – under 5 calories per cup. Though these beverages are virtually calorie-free, mix-ins like sugar, cream, and flavorings are not. The average energy drink contains upwards of 200 calories while frozen coffee beverages could easily hit half your daily recommended calorie intake or higher.[4] Choose your caffeinated beverages wisely and go easy on the creamer and sweetener.
We all have our vices and if yours is an occasional overindulgence in caffeine, you’re doing just fine. That being said, it’s important to be mindful of the effects caffeine can have on your body and to make sure you consume it safely. Follow the tips above to include caffeine in your daily routine in a safe and healthy way.
5. Protect Your Dental Health
Not only can caffeinated beverages affect your sleep, but they can affect your dental health as well. Energy drinks are often loaded with sugar and coffee contains tannins which have the potential to stain your teeth. Brush your teeth twice daily and maintain healthy dental habits such as flossing and rinsing with mouthwash. If you already have coffee stains on your teeth, try using a whitening toothpaste and consider switching to an electric toothbrush to up the cleaning power.
6. Taper Off Your Consumption in the Afternoon
Caffeine is a stimulant that suppresses adenosine to keep you feeling awake and alert. This is typically a good thing in the morning but drinking caffeine too late in the day could make it more difficult for you to fall asleep at night. One study found that consuming caffeine within 6 hours of bedtime can reduce your total sleep time by 1 hour.[3] Finish your last caffeinated beverage by 2 to 3 in the afternoon, just to be safe. If you’re highly sensitive to caffeine, you may need to stop even earlier.
[1] https://www.hsph.harvard.edu/nutritionsource/caffeine
[2] https://www.consumerreports.org/coffee/is-there-more-caffeine-in-espresso-than-in-coffee/#:~:text=An%20ounce%E2%80%94or%20one%20shot,mg%20of%20caffeine%20per%20ounce.
[3] http://sleepeducation.org/news/2013/08/01/sleep-and-caffeine
[4] https://medlineplus.gov/ency/patientinstructions/000888.htm
Thank you,
Glenda, Charlie and David Cates
