If someone does overdo their caffeine intake and takes too much caffeine regularly, studies have suggested that this may cause adrenal glands to become weakened which can cause sickness. This is due to the fact that caffeine is a powerful sleep-deterrent and sleep is essential at this stage in a child's growth and development.Īccording to the European Food Safety Authority, adults shouldn’t consume more than the aforementioned 400mg of caffeine a day in daily life, as exceeding this could lead to increased heart rate, higher blood pressure, irregular heartbeat, tremors, nervousness, insomnia, and panic attacks. Learn more about how to use caffeine DURING exercise of different durations.įor those under the age of 12, caffeine consumption isn’t recommended, and for those aged 12 to 18 it should be limited to no more than ~100-200 mg per day (or 2.5 mg per kilogram of bodyweight). Caffeine SourceĬaffeinated Energy Drink (per 500ml/16oz) So, for a 70kg / 150lb athlete that’d be in the region of ~200-400mg) in the final 60 minutes before exercise lasting 4 hours or less, as well as topping up on caffeine during exercise that goes beyond 4 hours in duration. If caffeine is likely to be beneficial to you, the science recommends taking a caffeine dose of ~3-6mg per kilogram of bodyweight ( 1.4-2.7mg/lbs). When it comes to the daily recommendations for adults, ~400mg of caffeine (about 4 coffees a day) appears to be a safe daily dosage for most, although pregnant women should err on the side of caution at ~200mg a day, as a study found higher dosages may be linked to low birth weights.įor athletes considering using caffeine to improve their performance during exercise, it’s a good idea to first answer the question: is caffeine right for you? by completing this self-scoring system. Ultimately, your experience of the effects of caffeine and exactly how much is too much will be individual to you and be influenced by your habitual use, tolerance and sensitivity… How much is too much? You can probably relate to the need for a morning coffee to kick-start your day, or a caffeine gel to get you through to the finish line of a race, but can you have too much of a good thing?Ĭaffeine is proven to keep fatigue at bay and boost perceived energy levels in most people when taken in moderation, but there can be negative side-effects when taking too much.įrom the relatively ‘minor’ effects of headaches, jitters and sleep deprivation after drinking one ‘cup of joe’ too many, to more extreme and rare cases where a massive caffeine intake has unfortunately proven to be fatal.
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