Are You Overdosing on Caffeine?

August 29th, 2013

Each morning I wake up, I crave my first cup of coffee.  It’s not just the caffeine that perks me up, but the smell and warmth is also comforting and sets the tone for the day.  Every few months, there seem to be studies showing either the benefits or dangers of too much caffeine.  I believe in moderation.  Here are some tips to manage your coffee/caffeine intake.  As a general rule, no more than 2 moderately sized cups of coffee are advisable per day.

• Hidden Sources:  Caffeine can now be found in everything from energy drinks, juices, and even candy.  Dark or bitter chocolates can even have as much caffeine as a cup of espresso.  All of these can have an additive effect and lead to side effects.
• Caffeine Withdrawal:  If you skip the morning cup of coffee, do you experience terrible headaches?  If so, you may be experiencing caffeine withdrawal.  The best treatment is to take a medication such as acetaminophen or naproxen and dose of caffeine.
• Powerful Brews:  Certain coffee chains brew their coffee much stronger than you could possibly brew at home.  If you experience palpitations (feelings of your heart racing), jitteriness, or anxiety, you may want to switch to decaf or ask them to fill the cup with half regular and half decaf to reduce the caffeine content.
• Affect on Sleep:  Do you find it difficult to fall asleep?  Keep track of your caffeine intake.  Avoid caffeinated foods or beverages after 6 pm.  Teas such as chamomile and mint are excellent caffeine-free alternatives to after-dinner coffee.
• Not a Substitute for Sleep:  Many people drink coffee in the morning especially if they did not sleep well the night before.  This can sometimes cause a vicious cycle of insomnia and dependence on caffeine.  If you have a sleep issue, be sure to see your health care provider and obtain a full work-up.
• Use an App:  There are now many apps that can help you track your caffeine. These can tell you the content of a whole variety of foods and beverages, broken down by coffee shop and roast.  They can also tell you when the caffeine you consumed will wear off and when you can reach for your next cup of coffee.