The Facts on Caffeine
 What is caffeine?
Caffeine is a mild stimulant to the central nervous system. Moderate consumption may temporarily
increase alertness. Caffeine is also a mild diuretic meaning it takes fluid out of your body. Too much
caffeine can lead to dehydration. As little as a 2% drop in body fluid can cause daytime fatigue and
joint pain. So try drinking a glass of water after your cup of coffee in the morning to replace the fluids
lost. This will also help you reach the recommended 8-10 glasses of water daily.
 Is caffeine harmful to my health?
In the past, caffeine has been thought to carry negative health consequences for certain people
including children and those with heart problems and high blood pressure. However, many recent
studies have suggested that caffeine in moderation is fine for most people. Furthermore, some dietary
sources of caffeine may be beneficial to your health due to their antioxidant content.
 Is caffeine a good choice to increase my energy?
Always be aware of how you are using caffeine. It is a false source of energy. Energy should be
coming from food and its nutrients. If you need caffeine to stay awake try getting to bed earlier or if
you are having trouble sleeping try reducing the amount of caffeine you consume. Additionally,
caffeine may cause gastrointestinal upset like stomach pain, nausea, vomiting, diarrhea and reduced
appetite. Talk to your doctor about caffeine consumption, especially if you have any medical
conditions or are taking any medications.
 How much caffeine is safe to drink?
While there is no set standard or limit for how much caffeine is safe to consume per day, it is
estimated that we should consume no more than 300 mg per day (about 3 cups of coffee). Some
people are more sensitive to caffeine than others, so pay attention to how much caffeine you
consume and how you feel.
 What foods and drinks contain caffeine?
Most people associate caffeine with coffee. While coffee does contain caffeine (about 100 mg per
cup), green and black teas also contain caffeine (15-100 mg per cup). The popular energy drinks on the
market containing between 115 and 210 mg per can. Soda pop is another common source of caffeine,
containing between 35 and 55 mg per 12 ounces. Even chocolate has low levels of caffeine (1 ounce
milk chocolate has about 6 mg caffeine).
Food/Drink
Coffee
Coffee, decaf
Brewed tea
Coca-cola
Mountain Dew
Chocolate milk
Red Bull
Monster
5 Hour Energy
Excedrin Extra
Strength
Ben & Jerry's
Coffee Ice Cream
Hershey's Special
Dark Chocolate
Bar
Amount
1 cup (8 oz)
1 cup
1 cup
12 oz can
12 oz can
1 cup
8 oz can
16 oz can
2 oz shot
2 tablets
Caffeine Content (mg)
100 mg
6 mg
47 mg
35 mg
54 mg
48 mg
80 mg
160 mg
138 mg
130 mg
1 cup (8 ounces)
68 mg
1.5 ounces
33 mg
 What is in popular energy drinks besides caffeine?
Most energy drinks are a combination of vitamins, herbs and carbonated water. You will see terms
like taurine, guarana, ginseng, ginkogo biloba, L-Carnitine, antioxidants and B-vitamins on product
labels. Often they make claims to boost energy and cognitive performance. But this so-called
“energy” comes from the high amount of sugar and caffeine these drinks contain. Some energy drinks
contain over 200 mg of caffeine (more than 2 cups of coffee). These drinks and their health claims are
not supported by the Food and Drug Administration (FDA). Ingredients like caffeine have been widely
studied yet others have not. Companies rely on personal testimonies to justify their use. More
research is needed to prove the benefits as well as the dangers of consuming energy drinks. Always
use good judgment with consumption. When in doubt, ask your doctor.