How to Consume Caffeine Mindfully: 5 Easy Tips
Caffeine is most likely part of your daily routine, but if you aren’t careful, caffeine can actually have a negative impact on your body.
There is no need to get paranoid or overly cautious. To make things easier for you, we have compiled these 5 easy tips to help you consume caffeine mindfully.
1. Know Your Limits
According to the Mayo Clinic, up to 400 milligrams (mg) of caffeine a day seems safe for most adults. That is about the amount of caffeine in:
- 4 cups of brewed coffee
- 10 cans of cola
- 2 “energy shot” drinks
You should always check the label of drinks to see how much caffeine they have. Since everyone is different, your limits are probably different than others. While some people have no problem consuming a lot of caffeine, others are more sensitive to its side effects. What can happen if you go over your limits? Mayo Clinic lists side effects of too much caffeine that include:
- Headache
- Insomnia
- Nervousness or irritability
- Frequent urination
- Stomach upset
So, how should you set your limits? If you just started drinking coffee, start with one cup a day and see how you feel. And if you try drinking more and find that you feel jittery and anxious, take that as a sign and stick to your limits. You can also consider decaffeinated drinks, which have less caffeine but still maintain that coffee flavor. Just remember that what might work for someone else, doesn’t necessarily work for you.
2. Don’t Consume Caffeine Too Late
We all have been there: you’re lying in your bed at night, desperately trying to get some rest but no matter what you do, you can’t fall asleep. It turns out that caffeine can actually make matters worse. A 2013 study published in the Journal of Clinical Sleep Medicine found that even when caffeine was consumed six hours before going to bed, total sleep time was reduced by more than an hour, according to the American Academy of Sleep Medicine.
Though caffeine can provide a necessary boost after a big lunch, there’s a chance that it actually is having the unwanted consequence of messing with your sleep cycle.
3. Avoid Sugar in Your Coffee
For some people, coffee is a tad too bitter for their tastes. So to make it more palatable, they add some sweetener like a couple packets of sugar or syrup. While there is nothing wrong with occasionally indulging in a donut or a slice of delicious cake, consuming a lot of sugar on a daily basis can have detrimental effects.
According to Harvard Health, eating a lot of added sugar has been linked with higher risks of heart disease, and too much can contribute to weight gain and raise blood pressure. And as Cleveland Clinic points out, natural sweeteners like honey and maple syrup are still sugar. Read our previous article to learn more why you should drink your coffee black without sugar or milk.
Energy drinks in particular can have a notorious amount of sugar, with some drinks having up to 21 teaspoons, so it is worth checking the label.
4. Eat Something Before You Consume Caffeine
Some people find that coffee on an empty stomach doesn’t sit well with them, or that it leaves them feeling jittery. If that sounds like you, try having your coffee with or after a meal and see if that feels better.
If you have a digestive condition, talk to your doctor about how caffeine fits into your routine.
5. Don’t Mix Caffeine With Alcohol
Unfortunately, caffeinated alcoholic concoctions are a popular party staple. In 2010, the FDA sent warning letters to four makers of caffeinated alcoholic beverages, saying the caffeine added to their drinks was an “unsafe food additive.” Even if those beverages are off the shelves, people can still order cocktails that mix the two ingredients at bars. But just because it’s a casual part of party culture, doesn’t mean it’s a good idea.
According to the CDC, caffeine does not reduce the effects of alcohol on your body, but it might make you feel like the alcohol is affecting you less. That could lead you to drink more alcohol and become more impaired. If you are 21 or over and choose to drink, be careful about mixing alcohol with caffeine.
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This article is for general information only and isn't medical or nutritional advice. If you have questions about caffeine, your diet or a health condition, talk to your doctor.
