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How Your Morning Cup of Joe Affects the Body

Are you tracking your caffeine intake? Somehow caffeine seems to sneak in foods and drinks even when we don’t expect it. With longer days, we may not be getting enough sleep at night, which can lead to increased caffeine intake. As a general rule, you should limit caffeine consumption to about 400 milligrams (mg) per day. In order to stay within this range, it’s important to be aware of the amount of caffeine you’re consuming. Many online food tracking/logging programs will track nutrition content for you. An easy way to ensure you’re not consuming too much caffeine is to simply drink more water. 

Too much caffeine may lead to an irregular or rapid heart rate, involuntary tremors, digestive problems, irritability and feelings of anxiety. What’s ironic is many people drink caffeine because they’re not getting enough sleep but it may be the caffeine that’s causing the sleep deprivation. Lack of sleep is cummulative so it’s important to get at least 7-9 hours of sleep each night. Caffeine’s effect reaches its peak 1-4 hours after it is consumed and can effect your body for up to 14 hours so avoid drinking caffeinated drinks before bed.

Check out this list of popular caffeinated drinks and change your intake accordingly.

Product Serving Size Caffeine (mg)
Coffee    
Coffee, brewed 1 cup (8 oz) 95
Espresso 1 oz 64
Coffee, instant 1 cup (8 oz) 62
Coffee, brewed, decaf 1 cup (8 oz) 2
Starbucks 2 cups (16 oz) 330
Tea    
Lipton Black Tea 1 cup (8 oz) 55
Lipton Original Iced Tea 2 cups (16 oz) 50
Tea, brewed 1 cup (8 oz) 47
Lipton 100% Green Tea 1 cup (8 oz) 45
Tea, instant, unsweetened 1 cup (8 oz) 26
Tea, herbal 1 cup (8 oz) 0
Energy Drinks    
Full Throttle 2 cups (16 oz) 144
Jolt 2 cups (16 oz) 142
Red Bull 24 oz 76
5-hour Energy 8.3 oz 100
Soda    
Pepsi One 12 oz 54
Mountain Dew 12 oz 54
Mellow Yellow 12 oz 52
Diet Coke 12 oz 46
Dr. Pepper 12 oz 40
Pepsi 12 oz 37
Diet Pepsi 12 oz 36
Coca Cola 12 oz 34
Sprite, 7-Up 12 oz 0
Medication    
Extra Strength Excedrin 2 tablets 130
Other    
Dark Chocolate (semi-sweet) 1 oz 20
Milk Chocolate Bar 1 bar (1.55 oz) 9

 

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