Health, Performance, Facts, and more! Caffeine Health, Performance, Facts, and more!

When we wake up in the morning, many of us reach for a coffee to kick-start our day. According to the International Coffee Organization, approximately 1.6 billion cups of coffee are consumed worldwide every day.

The US Food and Drug Administration (FDA) state that the average amount of caffeine consumed in the US is approximately 300 mg per person per day - the equivalent to between two and four cups of coffee. This is considered to be a moderate caffeine intake, which according to many studies, can promote a variety of health benefits.

Caffeine? a natural stimulant most commonly found in tea, coffee and cacao plants. It works by stimulating the brain and central nervous system, helping you to stay alert and preventing the onset of tiredness. Historians track the first brewed tea to as far back as 2737 BC

Caffeinated soft drinks hit the market in the late 1800s and energy drinks soon followed. Nowadays, 80% of the world’s population consumes a caffeinated product each day, and this number goes up to 90% for adults in North America

So is caffeine ‘healthy’?

Caffeine is a natural stimulant The main ingredient in coffee is caffeine - a compound that naturally derives from over 60 different plant sources, including coffee beans, tea leaves, cacao seeds and cola nut seeds. Caffeine acts as a stimulant by activating the central nervous system. It can combat tiredness and improve concentration and focus.

Caffeine's potential health benefits Last year, Medical News Today reported on a study suggesting that consuming three cups of coffee a day may reduce the risk of liver cancer by 50%, while another study suggests that drinking four cups a day could have the risk of mouth and throat cancer. Caffeine consumption has also been associated with positive effects on the brain. Some studies have suggested that drinking three or four cups of coffee a day may reduce the risk of liver, mouth and throat cancer.

Caffeine: the 'socially acceptable psychoactive drug' Steven E. Meredith, postdoctoral research fellow at The Johns Hopkins University School of Medicine, told Medical News Today that, perhaps due to widespread consumption, many of us forget that caffeine is a psychoactive substance - a drug that crosses the blood-brain barrier to stimulate the central nervous system. "Unlike most other psychoactive substances, caffeine use is socially acceptable, and the drug is widely used. In fact, caffeine is the most commonly used psychoactive substance in the world. Moreover, the vast majority of caffeine consumers use the substance regularly without apparent harm.

The negative effects of caffeine consumption But of course, there can be negative consequences from caffeine consumption, particularly if ingested in high doses. The Mayo Clinic state that consuming more than 500-600 mg of caffeine a day may lead to insomnia, nervousness, restlessness, irritability, an upset stomach, a fast heartbeat and even muscle tremors. However, previous research has linked even moderate amounts of caffeine to negative health effects.

Effects of caffeine vary from person to person But Meredith told us that the effects of caffeine can vary in each individual, which may explain why there are mixed messages surrounding whether caffeine is good or bad for us. For example, he said that individuals with anxiety disorders are more susceptible to the anxiogenic effects of the compound.

Caffeine addiction and withdrawal Caffeine activates many of the same behavioral and neuropharmacological mechanisms that are activated by other reinforcers, including other drugs of abuse. This can trigger symptoms such as headache, fatigue, drowsiness, depression, irritability, concentration difficulties, nausea and vomiting.

Kids and adolescents 'should avoid caffeine consumption' The majority of pediatricians recommend that this population should avoid caffeine consumption, particularly since it is unknown as to how excessive caffeine intake impacts the developing brain.

Notably, caffeine interferes with sleep, and sleep plays a critical role in learning. Some psychologists are also concerned that a pattern of caffeine use or abuse among young people may lead to subsequent problematic drug and alcohol use.

How much is too much? Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Adolescents should limit themselves to no more than 100 mg of caffeine a day.

If you drink 4 or more cups a day… Heavy daily caffeine use — more than 500 to 600 mg a day — may cause side effects such as: Insomnia Nervousness Restlessness Irritability Stomach upset Fast heartbeat Muscle tremors

Performance

Dose Caffeine Boost Performance? It is true that caffeine can improve athletic performance without impairing the body's temperature regulation or hydration. Energy drinks typically contain 80 mg (or more) of caffeine including those from herbal sources, such as guarana seeds, kola nut or yerba mate. Research has shown that even relatively small doses of caffeine (70-150 mg of caffeine or 1-3 mg caffeine per kg body weight), taken one hour before exercise, can enhance reaction time, concentration and alertness, and improve performance in both endurance events (over 20 minutes) and short high intensity events (1-5 minutes).

Caffeine Content of Various Beverages Drinks (250 ml) Caffeine (mg) Drip coffee 110-180 Brewed coffee 70-130 Instant coffee 40-100 Espresso (1 oz) 65 Brewed tea 20-60 Cola 35

Does Caffeine Work for Everyone? Not everyone enjoys a boost to their performance with caffeine and there is no way to know if it will work for you. For these reasons, caffeine is a performance enhancing supplement that you need to discuss with your coach, doctor or dietitian and try with caution during training. Health Canada recommends children consume no more than 50 mg of caffeine daily. Brain on Coffee

Caffeine Myths

Caffeine Is Addictive This one has some truth to it, depending on what you mean by "addictive." Caffeine is a stimulant to the central nervous system, and regular use of caffeine does cause mild physical dependence. But caffeine doesn't threaten your physical, social, or economic health the way addictive drugs do.

Caffeine Is Likely to Cause Insomnia Your body quickly absorbs caffeine. But it also gets rid of it quickly. Processed mainly through the liver, caffeine has a relatively short half-life. This means it takes about five to seven hours, on average, to eliminate half of it from your body. After eight to 10 hours, 75% of the caffeine is gone. For most people, a cup of coffee or two in the morning won't interfere with sleep at night.

Consuming caffeine later in the day, however, can interfere with sleep Consuming caffeine later in the day, however, can interfere with sleep. If you're like most people, your sleep won't be affected if you don't consume caffeine at least six hours before going to bed.

Caffeine Is Harmful for Women Trying to Get Pregnant Many studies show no links between low amounts of caffeine (a cup of coffee per day) and any of the following: trouble conceiving, miscarriage, birth defects, premature birth, low birth rate At the same time, for pregnant women or those attempting pregnancy, the March of Dimes suggests fewer than 200 milligrams of caffeine per day.

Caffeine Has a Dehydrating Effect Caffeine can make you need to urinate. However, the fluid you consume in caffeinated beverages tends to offset the effects of fluid loss when you urinate. Although caffeine does act as a mild diuretic, studies show that drinking caffeinated drinks in moderation doesn't actually cause dehydration. Water is a good substitute to coffee.

Caffeine Can Help You Sober Up Actually, research suggests that people only think caffeine helps them sober up. For example, people who drink caffeine along with alcohol think they're OK behind the wheel. But the truth is reaction time and judgment are still impaired. College kids who drink both alcohol and caffeine are actually more likely to have car accidents.

Caffeine Has No Health Benefits Caffeine has few proven health benefits. But the list of caffeine's potential benefits are interesting. Any regular coffee drinker may tell you that caffeine improves alertness, concentration, energy, clear-headedness, and feelings of sociability.