Are You Consuming Too Much Caffeine While Social Distancing? Here Are Some Signs to Watch Out For

If you are like most adults (nearly 80%), your day does not really start until you have had a little caffeine. And with social distancing, children at home, working from home, or working on the frontlines, caffeine consumption may have taken a steep incline over the last several weeks, especially with the added stress of uncertainty. Most of us rely on caffeine to increase wakefulness, alleviate fatigue and improve concentration and focus. All in all, caffeine is not a bad thing, however, there is a point when consumption can become too much. While coffee and tea are some of the healthier sources of caffeine, it is also found in soda and energy drinks. Most recommendations say that 200 milligrams of caffeine is safe for most adults to have per day and caffeine intake for kids should be very limited, if any at all. An example of 200 mg of caffeine is:

• Approximately two 5 oz. cups of coffee

• Approximately four 12 oz. cans of Mountain Dew

  • It is also important to remember that soda is packed full of sugar or artificial sweeteners and can have many other unpleasant effects on your health. It is also one of the biggest sources of empty calories.

• Or approximately four 5 oz. cups of tea

Up to 400 mg of caffeine is okay for some, but any higher and it can become dangerous. The important thing with caffeine is to listen to your body, especially since genes have a major influence on tolerance levels. Some people may be able to consume more caffeine than others without experiencing negative effects. Here are some signs that may indicate over-consumption of caffeine:

Difficulty sleeping

This is a common telltale sign that you are getting too much caffeine. It takes about 5 or 6 hours for one half of the caffeine you consume to be eliminated and about 1 day for it to completely clear your system. Aim to drink your caffeine earlier in the day to promote a better night’s sleep. One suggestion is to finish drinking caffeinated beverages by noon.

Feeling nervous/anxious, shaky, restless, irritable or dizzy

Caffeine speeds up your central nervous system, causing you to feel jumpy. This may be due to caffeine triggering certain hormones to be released like adrenaline. If you notice an increase in anxiety or that you are feeling shaky, restless, irritable or dizzy, try decreasing the number of caffeinated beverages that you consume in a day.

Struggling with stomach problems or heartburn

Caffeine may stimulate your gastrointestinal tract and lead to an upset stomach, nausea and diarrhea. Coffee is also acidic, which can irritate your stomach lining and cause abdominal cramping. The acid in caffeine can also lead to heartburn as the muscle at the end of the esophagus relaxes and allows food and stomach acid to come back up. If you do not want to give up coffee, drink richer varieties like French roast or espresso, which are less acidic and contain less caffeine.

Noticing rapid heart rate or uneven heartbeats, high blood pressure

Caffeine is a stimulant that can increase your heart rate. If you drink too much caffeine, you may experience heart palpitations, where your heart feels like it is beating too fast or unnaturally.

Frequent urination, or migraine headaches

Caffeine can act as a mild diuretic, stimulating frequent urination in some people. If you are not drinking enough water, this can lead to dehydration. If you drink too much coffee for a sustained amount of time, you can go through caffeine withdrawal about 12-24 hours after your last dose. Symptoms of this include headaches, anxiety, fatigue, drowsiness and depression.

If you have health conditions or take medication, talk to your doctor or pharmacist to determine if caffeine is safe for you. For most adults, caffeine can be a part of your daily routine without posing a health problem. However, it is important to stay mindful of those situations in which you need to curtail your caffeine habit. Unfortunately, too much of a good thing can impose unwanted signs and symptoms, even when it comes to caffeine. Here are some great alternatives to help cut down on caffeine consumption:

• Matcha tea

• Golden milk

  • This is a warm beverage that uses spices such as cinnamon, ginger, turmeric, and black pepper. Cardamom, vanilla and honey can also be added.

  • Not only is this drink flavorful and delicious, but it may also hold anti-inflammatory properties thanks to the curcumin provided by the turmeric!

• Warm/hot water with lemon in the morning

  • This is one of my go-to choices in the morning as it energizes me and helps my digestive system get moving!

• Rooibos tea

• Teecino

  • If you are a coffee lover, this tea provides the earthy flavor that coffee gives but is caffeine-free!

• Apple cider vinegar

  • Not only does this beverage aid your digestive system, but it may make a positive impact on blood sugar levels and provide other potential benefits as well.

  • Make sure to dilute apple cider vinegar with water when consuming. There are many different delicious and minimal ingredient recipes out there!

• Kombucha

  • It is a fermented black tea beverage that contains probiotics, antioxidants and acetic acid. There are many potential benefits to this drink!

• Peppermint tea