About 90% of adults across the globe share a daily ritual: drinking caffeine. For some, it’s a cup of tea or coffee. For others, it may be sodas or energy drinks.
But how much do you know about the effects of caffeinated drinks? Here are 3 facts from Mayo Clinic experts.
Not all caffeinated drinks are the same
If you need a boost of energy midmorning, you might be tempted to reach for the nearest caffeinated drink. But coffee, soda, tea and energy drinks are all very different choices.
For one thing, the amount of caffeine in each varies. Most experts agree that up to 400 mg of caffeine a day is safe for adults. How many drinks that is depends on what’s in your cup.
A cup of green tea may have only 35 mg of caffeine, while an 8-ounce cup of coffee may contain 100 to 200 mg or more. Energy drinks may have as much as 300 mg of caffeine, as well as plenty of sugar.
There also may be differences in the way that caffeine in a particular drink affects you. Tea contains an amino acid called L-theanine that may help reduce feelings of anxiety. That’s why some people say they feel a burst of energy after drinking coffee but a more relaxed sense of alertness after drinking tea.
Knowing your own caffeine tolerance, as well as how much caffeine is in your drink, can help you find the right balance to effectively boost your energy — and avoid the jitters.
Caffeine isn’t always the best choice for an energy boost
Yes, caffeine can help you feel more alert at work after a night of little sleep. And it may help ease the effects of jet lag. In a pinch, a cup of coffee can help you stay focused for a double shift or on your feet for a busy day of travel.
But if you need caffeine to regulate your energy every day, you may want to consider other methods as well. Mayo Clinic experts recommend that you:
- Get at least 150 minutes of physical activity each week.
- Prioritize 7 to 9 hours of healthy sleep with the same bedtime every night.
- Eat a healthy diet full of vegetables, fruits, whole grains and healthy fats.
- Drink plenty of water.
- Check in with your healthcare team if you feel tired or sluggish every day, even with these changes.
You can’t get addicted to caffeine, but quitting may be difficult
While caffeine can make you feel “hooked,” experts say you can’t develop a true addiction to it. That’s because using caffeine doesn’t typically interfere with your life like using alcohol or drugs can.
Quitting caffeine, however, may cause physical withdrawal symptoms. Headaches are the most common symptom, but some people may have flu-like symptoms or extreme fatigue.
If you want to cut back on caffeine or quit entirely, you may have fewer withdrawal symptoms if you take it slow. For example, cut down to 2 cups a day instead of 3, or switch to decaf coffee or herbal tea. Withdrawal symptoms typically go away in a few days.
