Caffeine is a natural physical and mental stimulant that can boost alertness, attention and even performance before exercise. Caffeine can be found naturally in a variety of foods and drinks such as chocolate, cola and energy drinks, as well as regular tea/coffee. Although small amounts of caffeine are completely safe, it’s a good idea to be mindful of your intake – which is what we’ll cover in this blog post.
It is generally not recommended to drink more than 400-500 mg of caffeine per day* (approximately 4-5 cups of instant coffee/tea).
We all have different caffeine tolerances, which are primarily determined by our genetics. There is evidence that too much caffeine can negatively impact our mood, causing irritation, as well as stomach upset and restlessness.
Another problem is that the more caffeine you consume, the more your body gets used to it, which is why its effects may wear off over time. So, if you’re thinking about cutting back on your coffee intake, don’t go cold turkey! Some withdrawal symptoms may occur, such as headaches, tiredness, and irritability.
Consider some of these 👇🏻 tips instead!
☕️ Only consume caffeine when you really need it! Having a cup of coffee in the morning easily becomes a habit (which isn’t always a bad thing!). However, if we ask ourselves if we really need caffeine, we can break the habit if we want. Try decaf if you want the taste but don’t need the caffeine.
🏃♀️ Instead of your coffee first thing in the morning, try taking a brisk walk or doing a quick 10-minute workout before work. Exercise is a great way to get a boost in the morning. For the best morning drink, drink your caffeine about 60 to 90 minutes after waking up.
🍵 Replace one of your cups of tea/coffee with decaffeinated or herbal tea (green tea also contains caffeine!).
🫖 Try to avoid coffee late in the afternoon. Caffeine can stay in your system for up to 8-10 hours (depending on the individual) and thus interfere with sleep quality. Personally, I try to avoid caffeine after 3 p.m.
🛌 Make sure you get enough sleep. We should aim for 7-9 hours of sleep each night, which should be enough to keep us running without having excess caffeine to keep us alert.
🤰🏻 *If you are TTC or pregnant, limit yourself to 200 mg of coffee, or about 2 cups of tea or instant coffee.
I really hope you enjoyed this blog post about caffeine and my best tips for drinking less!
Thanks to Simba for sharing the best and worst drinks to have before bed, if you’d like to know more!