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Caffeine Insight




As we enter warmer months, you may feel more inclined to have a cold beverage throughout the day to help beat the heat! This can be a great check in point to be mindful of our overall caffeine intake. Caffeine is a widely consumed stimulant found in various beverages. Caffeine's health effects can be both positive and negative, depending on the amount consumed and individual sensitivity. Moderate caffeine intake is generally considered safe for most people. This is typically defined as up to 400 milligrams per day, which is roughly equivalent to four 8-ounce cups of brewed coffee. So let's compare some common caffeine-containing beverages so we can see how they stack up:


Types of beverages

Coffee

Matcha

Tea

Energy drinks

Soda

Caffeine content

An 8-ounce cup of brewed coffee typically contains 95 mg of caffeine. However, this can range from 70-140 mg depending on the type and brewing method

An 8-ounce serving of matcha contains about 70 mg of caffeine

Caffeine content varies between different types of tea.


For example:

- Black Tea: About 40-70 mg per 8-ounce cup

- Green Tea: About 20-45 mg per 8-ounce cup

An 8-ounce energy drink contains about 80 mg of caffeine, though some can contain significantly more (up to 300 mg per can)

A 12-ounce can of soda contains approximately 35-40 milligrams



Some important aspects to keep in mind when it comes to caffeine:

  • How does it impact you individually? Sure, your coworker might seem able to drink coffee or energy drinks to get through a busy shift but it may not be helpful for you personally. Does it negatively impact your sleep? Anxiety/stress levels? Make you feel jittery? All things to consider with your personal relationship to caffeine consumption.

  • Does caffeine affect your appetite and hunger and fullness cues? This can be common for folks and make nourishing ourselves consistently even more challenging for some individuals.

  • Does caffeine consumption cause you any gastrointestinal (GI) complaints? Some people may find that caffeine intake exacerbates acid reflux symptoms or causes general GI distress/nausea, which again can make navigating our relationship to food and our bodies even trickier.

  • Are you reaching for caffeine to boost energy when you may in fact require a meal or a snack? Oftentimes if we feel that "afternoon slump" for example, it can be due to needing energy in the form of food. Make sure you are eating regularly enough throughout the day and considering if you need food versus caffeine?

  • Additionally, are you drinking enough water to maintain hydration as well as other beverages? More on overall hydration can be found in this blog post.



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