You’ve been there before. You’re exhausted, you’re running late and you’re in desperate need of a pick-me-up. Nothing hits the spot quite like a cup of coffee. And if one cup of coffee isn’t enough, why not up the ante and reach for cup number two, three or one too many?
Coffee contains caffeine, a natural stimulant that helps you to focus and stay sharp. But what happens if you drink too much? How much is too much, and what can you do when you overdoes it on the espresso shots?
It’s important to be mindful of your caffeine intake. Most doctors and nutritionists recommend that healthy adults shouldn’t exceed 500 milligrams of caffeine per day. That’s equivalent to four 8-ounce cups of coffee. However, depending on your age, where you live, and your personal health goals, your limit may be lower or higher. For example, pregnant women are warned to avoid caffeine during pregnancy, as caffeine can harm fetal development.
Drinking too much coffee can cause jitters, restlessness, and difficulty sleeping. When we feel the effects of too much caffeine, this is an indication that the our nervous system has been overstimulated. Caffeine overstimulates the nervous system, leading to more severe side effects if it’s consumed in too large amounts. These side effects can include headaches, anxiety, high blood pressure and an increased heart rate.
According to Marshall Brain of How Stuff Works, “These effects occur because caffeine is a psychoactive drug. As a result, you can essentially become dependent on caffeine after long-term use, as with any drug. However, caffeine addiction is usually milder than dependence on other drugs such as alcohol or nicotine.” That’s why it’s important to be aware of how much caffeine you’re taking in, and to be mindful of when you’ve reached your limit.
Fortunately, there are ways to help combat the side effects of drinking too much coffee. Reaching for a glass of water can help to reduce the effects of high levels of caffeine in the body. Additionally, taking a break from caffeine altogether can help to reset the body.
Caffeine and Dehydration: What You Need to Know
One of the primary side effects of drinking too much coffee is dehydration. Caffeine is a diuretic, which means that it can cause your body to lose water and electrolytes more quickly, causing dehydration. When the body becomes dehydrated, it can lead to symptoms like headaches, body cramps, slowed metabolism, fatigue, and lack of focus.
Reaching for a glass of water isn’t enough to combat dehydration caused by caffeine, however. The body needs to replenish lost electrolytes, minerals and hydration, which can be done with drinks like coconut water or electrolyte-infused waters.
In an article for Harvard Health Publishing, John Thisur, MD, recommends that if you’ve had a lot of caffeine and are feeling dehydrated, you should “have a snack or drink a beverage that has sodium and potassium. ‘Sports drinks’ are really made for that, but of course there are other ways to get those electrolytes, such as from foods. Ideally, you’d follow that snack with a pint of plain water.”
In order to prevent dehydration due to caffeine, it’s important to drink lots of plain water, too. Not only will drinking plenty of water help to keep the body hydrated, but it can also help to regulate caffeine intake: if you’re feeling thirsty, have a glass of water instead of reaching for that third cup of coffee.
Alternatives to caffeine
Caffeine isn’t the only way to get an energy or productivity boost. Consuming whole, nutritious foods gives your body the nutrients it needs to stay active and alert. Snacking on foods like nuts, fiber-rich fruits, yogurt, and oatmeal will give the body the energy it needs without the negative side effects that can come with too much caffeine. There are also natural supplements that can give you a boost. Supplements like Ashwagandha, Rhodiola, and Ginkgo can help you to stay mentally alert without the stimulating effect of caffeine.
Even if you’re opting for natural energy sources rather than caffeine, it’s important to stay mindful of your intake. Eating too much of certain foods or taking energy supplements for too long can also do harm to your body or your productivity. Natural supplements can be great for short-term boosts, but they aren’t designed to be long-term replacements for a well-rounded diet.
Coffee Overload: The Mental Effects of Too Much Caffeine
Caffeine can have a significant mental impact when it’s taken in too high a dose. Too much caffeine can lead to anxiety, make you feel jittery, and disrupt normal brain function. That’s because caffeine affects the neurotransmitters in the brain, blocking the receptors for certain hormones and stimulating the production of others.
In an article for Psychology Today, Dr. Laura L. Bowman recommends that caffeine users “Listen to your body and pay attention to subtle changes in mood and energy levels throughout the day. It’s important to recognize that the effects of caffeine are both physical and mental. If you’re feeling jittery and anxious, it’s important to take note before you reach for more coffee or other caffeinated beverages.”
Taking a break from caffeine can help to reset the brain. Depending on the severity of the symptoms, taking a break from caffeine can help to reduce the effects of too much caffeine consumption. Bowman suggests that depending on the symptoms, a break could take “a few days or as long as two weeks.”
Caffeine Consumption in Children and Teens
Due to the negative side effects of caffeine consumption and their effects on a growing body, caffeine consumption is not recommended for children and teens. The American Academy of Pediatrics recommends that children, especially young children and teens, should have no more than 100 milligrams of caffeine per day. That’s less than one 8-ounce cup of coffee. The AAP also recommends that children have no more than two caffeinated beverages per day.
That’s because caffeine affects brain development. According to the AAP, caffeine consumption can affect memory, attention, and reaction time in children. Staying away from sugary drinks and caffeine is the best way to ensure proper brain development and healthy body development.
What To Do If You’ve Had Too Much Caffeine
If you’ve had too much coffee or caffeine and you’re feeling the side effects, there are things you can do to combat the effects of excess caffeine intake. A good rule of thumb is to drink plenty of water, and to eat foods that contain electrolytes and minerals. Having a snack that has natural electrolytes and minerals, like nuts and avocado, can help to reset your body.
You can also try to reset your body by taking a break from caffeine altogether. Taking a few days or even as long as two weeks off of coffee can help your body to return to a healthy equilibrium. Additionally, going for a short walk or doing some light stretching can aid in relaxing your muscles and calming your mind.
Caffeine Without the Side Effects
It’s possible to enjoy the benefits of caffeine without the negative side effects if you pay attention to your intake. It’s important to pay attention to how much you’re drinking, and to be aware of when you’ve reached your own personal limit. Also, be sure to drink plenty of water throughout the day to prevent dehydration and to keep the body running smoothly.
Don’t forget that caffeine isn’t the only way to get the energy and focus you need to get through the day. Eating healthy, nutritious foods, getting plenty of exercise and taking natural supplements are all great alternatives.
Caffeine Intolerance and Caffeine Sensitivity: What You Need to Know
Caffeine sensitivity and caffeine intolerance are both conditions that can affect an individual’s ability to tolerate large amounts of caffeine. Caffeine sensitivity is the general term for how an individual’s body responds to caffeine, while caffeine intolerance is a specific condition.
Caffeine intolerance can cause a wide range of unpleasant symptoms. These can include headaches, nausea, palpitations, and difficulty sleeping. In extreme cases, extreme caffeine sensitivity can lead to anaphylactic shock. If you’re someone who is prone to caffeine intolerance, it’s important to be mindful of your intake, and to be aware of when your body has had too much.
Caffeine sensitivity and caffeine intolerance can also be caused by genetic factors. If you have an underlying health condition, it’s important to talk to your doctor before increasing your caffeine intake. Your doctor can help you to determine how much caffeine is safe to consume, and can help to create a personalized plan for managing your caffeine intake.
The Bottom Line: Avoid Too Much Caffeine
Overall, it’s important to be mindful of your caffeine intake. Caffeine is a stimulant, and taking too much can have a number of negative side effects. Knowing your own personal limit, and listening to your body are both important when it comes to managing your caffeine intake.
It’s also important to remember that caffeine isn’t the only way to get energized. Natural supplements, exercise, and whole, nutritious foods are all better alternatives to excess caffeine consumption. Remember, the most important thing is to listen to your body and to take care of your overall health.
