Caffeine is All the Buzz

 

Caffeine is a simple word but largely complex substance. It comes naturally from plants and has the ability to stimulate the central nervous system while acting as a diuretic. A diuretic rids the body of salt and water through urination. 

We often forget that caffeine doesn’t just mean coffee. Though often associated as the main source of fuel for those early risers, caffeine can be found in all different food and beverage sources that may be unknown by some. Caffeine can be found in energy drinks, soda, tea, chocolate, and more.

 Caffeine is often consumed as a way to boost energy levels, and effects can last from six to twelve hours after consumption. Peak performance of caffeine occurs after one hour of consuming the substance. The Food and Drug Administration (FDA) recommends that you should consume no more than 400 mg of caffeine a day. This is equivalent to about 4 cups of coffee a day. Refer to the table on the following page to review typical caffeine levels of popular food and beverage items. The American Heart Association suggests that moderate coffee drinking, 200mg or less, has less heart related risk factors.  

 

Side effects of caffeine include

1.     Restlessness

2.     Dehydration

3.     Dizziness

4.     Shakiness

5.     Rapid heart rate

 

Avoid caffeine intake When:

1.     You are taking certain medications – it can interact with the drug

2.     You have trouble sleeping – try to consume caffeine no sooner than ten to twelve hours before you are going to sleep

3.     You are prone to stomach ulcers

4.     You suffer from migraines or high blood pressure

5.     You are pregnant

 

Trivia: Is caffeine withdrawal real?

Yes, when you have caffeine regularly for a long period of time, it can cause a physical dependence and you can experience withdrawal without it = headaches, irritability, difficulty concentrating.

 

Be MINDFUL of your caffeine intake! You don’t have to stop drinking caffeine but make sure to be aware of how much you are drinking, what food or drinks contain caffeine, and not to exceed recommended daily intakes.

 

 

 

Levels of caffeine of Food and Beverages

 

Type	Serving	Caffeine Level
Coffee A.     Decaf B.     Light Roast C.     Dark Roast D.    Espresso	A.     8 ounce (1 cup) B.     8 ounce (1 cup) C.     8 ounce (1 cup) D.    1 shot (2 ounces)	A.     2 - 15 mg B.     100 - 110 mg C.     80- 90 mg D.    60-75 mg
Cola	A.     20 ounce bottle B.     2 liter bottle	A.     ~ 75 mg B.     ~ 225 mg
Energy drink	A.     8 ounce (1 cup) B.     1 can (16 ounce)	A.     70 – 100 mg B.     140 – 200 mg
Tea	8 ounce (1 cup)	14 – 60 mg
Dark Chocolate	6 squares  (1ounce)	20 mg
Pain Relief Medication	1 dose (2 tablets)	Up to 130 mg
Diet Pills (Leptiburn, Dexatrim, Estrin D, etc.)	1 dose (2 tablets)	25 – 300 mg

 

 

 

 

 

 

 

 

 

 

 

 

 

References:

 

1.      Consumer Health: Caffeine and blood pressure. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/consumer-health-caffeine-and-blood-pressure/. Accessed October 27, 2019.

 

2.      Caffeine: How much is too much? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678. Published March 8, 2017. Accessed October 27, 2019.

 

3.      Caffeine. MedlinePlus. https://medlineplus.gov/caffeine.html. Published April 30, 2019. Accessed October 27, 2019.

 

4.      Gavin ML, ed. Caffeine (for Teens). KidsHealth. https://kidshealth.org/en/teens/caffeine.html. Published September 2014. Accessed October 27, 2019.

 

5.      Caffeine & Sleep Problems. National Sleep Foundation. https://www.sleepfoundation.org/articles/caffeine-and-sleep. Accessed November 3, 2019.

 

6.      Caffeine and Heart Disease. www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/caffeine-and-heart-disease. Accessed November 3, 2019.

 

7.      Kallmayer T. Caffeine Diet: Weight Loss Booster? Caffeine Informer. https://www.caffeineinformer.com/caffeine-diet-weight-loss-booster. Accessed November 3, 2019.

 

HYDRATION and ATHLETES

What is the most important thing an athlete can drink?

WATER! Plain water is the best way to replace all the water you lose during all sports and during all seasons. Cold water gets into the bloodstream and will cool you down faster. Why do you get cramps when playing sports? The most common cause of cramps is dehydration and not cold water.

What is dehydration?

When your body doesn’t have enough fluid to work properly, dehydration occurs. It is important for everyone to drink fluids or stay hydrated. Kids use more energy than adults during physical activity because they produce twice as much heat. If you do not replace the fluids, you will overheat. Many athletes are sent to the hospital for dehydration. Dehydration can affect your performance too!

How do you know if you are dehydrated?

If you are dehydrated, you may have signs such as dry mouth, headache, confusion, dizziness, weakness, faintness, and nausea.

How much fluid or water do you need?

You can’t wait until you are thirsty to drink fluids. You should be drinking fluids or water before, during, and after sports.

Before Exercise: drink 2 cups of cold water 1 to 2 hours before activity
During Exercise: drink ½ cup of cold water every 15 minutes
After Exercise: drink 2 cups of cold water for every pound of weight loss

What about sports drinks?
Sports drinks contain water, sugar, salt and sometimes unnecessary vitamins. They may be helpful for sports that last one continuous hour or more or during extreme heat. Avoid drinks with caffeine, sugar or carbonation. These drinks lead to cavities and cause unnecessary weight gain. These drinks should contain no more than 15 to 18 grams of carbohydrates per cup. Fruit juice may only be used as a fluid replacement if it is diluted at least twofold: 1 cup water for every 1 cup of juice. Carbonated beverages, high-sugar drinks and undiluted fruit juice are too high in carbohydrates and may cause stomach cramps, nausea and diarrhea
Other acceptable fluid choices are nonfat milk, almond milk, soy milk, coconut water, 100% juice, and smoothies, but water is still the best choice of fluid.