Caffeine Facts

Caffeine is a drug that is produced naturally in beans, leaves, and fruit of over 60 plants. It is also produced artificially and added to certain foods.

Caffeine is a stimulant, causing increased heart rate and alertness. It is effective in temporarily warding off drowsiness, increasing energy and elevating mood.

In its natural form, caffeine is quite bitter. Caffeinated drinks have to go through numerous processing to camouflage the bitter taste. Common caffeinated drinks are coffee, tea and soft drinks. Caffeine is also found in chocolate, pain relievers and other over-the-counter pills.

What it Does to the Body

The effects of caffeine vary from person to person depending on body size and degree of tolerance to the caffeine. Taken in moderate amounts, many people feel increases in mental alertness. Higher doses may cause nervousness, anxiety, heart palpitations, insomnia and headaches, which could be harmful to the body.

Caffeine is addictive. It may cause withdrawal symptoms for those who abruptly stop consuming it. These may include headaches, irritability, an inability to concentrate, stomach aches, muscle aches and temporary depression.

It only takes caffeine a few hours to move through the body. The body does not store it, so it is passed through the urine quickly. However, you may feel its effect for up to 6 hours.

It is pertinent to drink plenty of liquids when drinking caffeinated beverages. Caffeine has a mild dehydrating effect because it increased the need to urinate. Caffeine may also cause the body to lose calcium and potassium, causing sore muscles and delayed recovery times after exercise.

Caffeine poses health risks to small children because they are more sensitive and have not been exposed to it as much as other people have. Pregnant women or nursing mothers should decrease caffeine use for the baby's sake. In addition, caffeine can aggravate heart problems or nervous disorders.

Consume in Moderation

Doctors recommend consuming no more than about 100 milligrams (mg) of caffeine daily. Common caffeinated products and amounts of caffeine:

Jolt soft drink/12 oz/71.2 mg;

Mountain Dew/12 oz/55.0 mg;

Coca-Cola/12 oz/34.0 mg;

Diet Coke/12 oz/45.0 mg;

Pepsi/12 oz/ 38.0 mg;

7-Up/12 oz/0 mg;

Brewed coffee (drip method) /5 oz/115 mg;

Iced tea/12 oz/70 mg;

Dark Chocolate/1 oz/20 mg;

Milk Chocolate/1 oz/6 mg;

Cocoa beverage/5 oz/4 mg;

Chocolate milk beverage/8 oz/5 mg;

Cold relief medication/1 tablet/30 mg;

Vivarin/1 tablet/ 200 mg

If you are taking in too much caffeine and want to cut back, do it slowly. Keep track of how many caffeinated drinks you have each day and substitute one drink per week with a caffeine-free alternative until you have gotten below the 100-milligram mark.

Cutting back on caffeine consumption may make you feel tired. The best solution to this is to rest. Your energy levels will return to normal in a few days.