The Buzz on Caffeine

Do you need a cup of coffee to get you going in the morning or to prevent the mid-afternoon slump? Or do you get your caffeine buzz from a caffeinated soda or energy drink instead? There’s nothing wrong with caffeine. Caffeine can ward off fatigue and improve your mood. But too much caffeine can make you fidgety, cause anxiety and heart palpitations, and interfere with sleep. And in certain combinations caffeine can prove deadly. An article in the April 27, 2007, U.S. News & World Report cites sad stories of young people who died after consuming large quantities of caffeinated drinks and/or pills.

How much is too much? In the United States, most experts agree one to two cups of coffee or about 300mg of caffeine is a moderate amount. Health Canada, a federal department that issues health recommendations for Canadians, advises no more than 400 to 450mg of caffeine for adults. Kids and pregnant women should consume less–far less. Health Canada recommends no more than 45mg of caffeine for children aged 4 to 6 years, 62.5mg for children aged 7 to 9, and 85mg for children aged 10 to 12. While some doctors recommend no caffeine for pregnant women, others suggest keeping intake under 100mg.

How much caffeine are you drinking? Probably more than you think! For example, the caffeine content in coffee is often quoted as 100mg per cup. But that estimate is based on the 1960’s 8-ounce cup, while most current coffee cups contain two to three times more! For example, Starbuck's Tall contains 12 ounces, the Grande is 16 ounces, and the Venti is a whopping 24 ounces.

Add up your caffeine intake:

• 12-ounce Coke, Pepsi and other caffeinated sodas: 50mg
• Espresso: 100mg (the amount in a small latte, mocha, etc.)
• Double espresso: 160mg (larger lattes, etc., may even have three shots—be sure to ask)
• 8-ounce coffee: 100mg
• 8-ounce gourmet coffee: 130mg (Starbuck’s Venti, at 24 ounces, contains nearly 400mg)
• 8-ounce decaf coffee: 5-10mg
• 8-ounce chocolate milk, cocoa, hot chocolate: 5mg
• 8-ounce tea: 50mg (more if brewed longer)
• 8-ounce green or instant tea: 30mg
• 1-ounce milk chocolate: 10mg, dark chocolate: 20mg
• Caffeine pills: 50-200mg
• 8.3-ounce Red Bull: 80mg
• 24-ounce Monster Energy XXL: 240mg
• 16-ounce Rock Star: 160mg
• 16-ounce Full Throttle: 144mg

If you’re feeling a bit jittery or having problems sleeping, it may be time to cut back on your caffeine intake. Since cutting out caffeine completely will probably give you withdrawal symptoms including fatigue and headaches, you may want to cut back slowly. It takes many hours for caffeine to exit your body, so eliminating all caffeine after noon will likely help you sleep better at night.





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