Good Lifestyle

If you are like most Americans, you reach yourCoffee First thing in the morning. A 2018 study ofThe National Coffee Association Found that 64% of Americans drink a cup of coffee every day, ranging from 62% in 2017 and the highest percentage since 2012.

But it's not just the coffee we are after - it's thecaffeine. And if your choice drink is a latte,tea, Wherea sodaYou will definitely get a solution. However, this can also have rather unpleasant side effects. Here's all you need to know about caffeine and how to consume it safely.

What is caffeine?

"Caffeine is a drug (yes!) And central nervous stimulating," says Monica Austlander Moreno, MS, R & D, LD / N, Consultant in Dietitian and Approved Nutrition forRSP Nutrition. "It is known to help with attention and reactive time, while offering more energy, strength and endurance for physical activities. It is a gastric stimulant, as well as a vasoconstrictor (it increases blood pressure ). "

How many caffeine is safe to eat daily?

Dietary guidelines 2015-2020 Suggest up to 400 milligrams a day are safe for most healthy adults. (It's 3-5 cups of coffee a day.) Inpregnancy,Current guidelines recommend Less than 200 milligrams a day.

However, each person's body reacts differently to this one.

"Individualmetabolism And tolerance should dictate this and not the guidelines, "says Austlander Moreno." We do not recommend caffeine for children, other than small amounts of chocolate. "

RELATED: Recipes without added sugar You can not wait to eat.

What are the symptoms of too much caffeine?

There is definitely such a thing that too much caffeine, and your body will tell you.

"Consume more than 400 milligrams of caffeine can cause a twinned and slightly alarmed sensation," says Lauri Wright, PhD, RDN, LD, spokesperson forThe Academy of Nutrition and Dietary.

Wright says that larger amounts of caffeine can cause:

• irritability
• without sleep
• anxiety
• headache
• diarrhea

Caffeine content in popular drinks

Here's how many caffeine is in your favorite drinks.

• Coffee: "A cup of brewed coffee can have various quantities of caffeine - 70-140 milligrams per cup, depending on the brunette and bean," says Austlander Moreno.
• Espresso: 64 mg per 1 oz.
• Decaffeinated coffee: 12-15 mg per cup
• Black tea: ~ 50 mg per cup (depends on the variety + steep time)
• Green tea: 35-50 mg per cup (depends on the variety + steep time)
• A soda:Coke: ~ 34 mg per 12 oz can
• Coke Light: ~ 46 mg per 12 oz can
• Pepsi: ~ 39 mg per 12 oz can
• Diet Pepsi: ~ 35 mg per 12 oz can
• Coke Zero: ~ 36 mg per 12 oz can
• Barq root beer: ~ 38 mg per 12 oz can
• Mountain Dew: ~ 54 mg per 12 oz can

Can you have a withdrawal of caffeine?

Yes, you can, and this can be both physical and mental.

"You can have a physical (and psychological) dependence on caffeine," says Austlander Moreno.

The most commonly reported caffeine withdrawal issues are as follows:

• headache
• tired
• irritability
• anxiety
• tremor
• Reduced concentration

How long until caffeine is completely out of your system?

"The half-life of caffeine (the duration of the amount of time up to the half-sample is metabolized) is about 5 to 6 hours, but tolerance and DNA can move this number significantly" , says Austlander Moreno. "That's why some people find it useful to have a" cut-off time "quite early for the consumption of caffeine because it can disturb sleep very later at night."

If you do too much, you can not rinse it with your system.

"Drinking water can make symptoms feel a little better, but the drug must be metabolized over time," says Austlander Moreno. "The half-life is about 5 to 6 hours, but individual metabolisms vary considerably."

How many caffeine can you kill you?

That's right: caffeine can kill you.According to the FDAHe contributed to the death of at least 2 Americans.

FDA estimates Toxic effects, such as conversation attacks, can be observed with rapid consumption of about 1,200 milligrams of caffeine, or 0.15 tablespoons pure caffeine.