ORLANDO, Fla. – About 90 percent of adults consume caffeine every single day, but most aren’t tracking how much they’re really getting. From drinks to supplements to workout boosters, experts say caffeine can add up fast and too much may do more than just make you jittery.
Coffee in the morning. An energy drink in the afternoon. Maybe a workout booster before the gym. Possibly a diet supplement and even a soda. But here’s the problem many people don’t realize they’re stacking stimulants all day long.
“They want energy and they want it fast,” said Megan Ware, Registered dietitian.
For most healthy adults, experts say 400 milligrams of caffeine a day is the upper limit. For kids and teens?
“The American Academy of Pediatrics recommends zero,” said Ware.
Too much caffeine can raise blood pressure, cause abnormal electrical activity in the heart, and it may increase the risk of potentially life-threatening heart rhythm problems, as well as trigger anxiety and disrupt sleep. So, what’s a safer way to get a boost?
Water, coconut water, or an electrolyte drink may be the better fix because dehydration alone can make you feel drained. Green tea or matcha may offer a gentler pick-me-up without the extra stimulant stack. Or try a protein-plus-carb snack, like an apple with peanut butter, Greek yogurt with berries, or a banana with almonds for steadier energy instead of a quick crash. And a quick walk can boost circulation and wake you up naturally.
Most people don’t track their caffeine the way they track calories which makes it easy to overdo it without even realizing it. One smart rule? Experts say avoid caffeine within six to eight hours of bedtime or that “pick-me-up” could keep working long after you want it to.