Nutritionist's tips: Caffeine – how much you can consume a day?

Some people don't drink coffee at all, and others can drink multiple cups a day – so it's often hard to understand the norm.

There are lots of factors that affect your perfect amount of coffee a day, including your age, weight, and health.

Here are some general recommendations you should remember about.

For Kids and Teens

It's best for kids and teens to avoid caffeine as much as possible. 

It's not needed for their health, and too much can cause problems.

For Adults

Most adults can have about 200-400 milligrams (mg) of caffeine a day. That's like 1-2 cups of coffee. 

But remember, some people are more sensitive to caffeine, so it's good to know your own limits.

Pregnant People

If you're pregnant, it's safer to limit caffeine. About 200 mg a day is usually considered okay. 

This is roughly equivalent to one 12-ounce cup of coffee.

Weight and Sensitivity

Your weight and how sensitive you are to caffeine also matter. 

If you're lighter or more sensitive, it's better to stick to the lower end of the range.

Watch for Signs

Pay attention to how your body reacts. 

If you notice jitteriness, trouble sleeping, or a fast heartbeat, you might be having too much.

Sources of Caffeine

Caffeine isn't just in coffee. It's in tea, some sodas, energy drinks, and chocolate.

Be aware of all the sources of caffeine you consume.

Stay Hydrated

Remember that too much caffeine can lead to dehydration. 

Drink plenty of water throughout the day to stay hydrated.

Time Matters

Don't have caffeine too close to bedtime. It can interfere with your sleep. 

Try to have your last caffeinated drink in the early afternoon.

Check Labels

Some medicines and supplements also have caffeine. 

Check labels to make sure you're not getting more than you realize.

Know Your Body

Everyone is different. If you find that even a small amount of caffeine affects you, it's okay to have less or none at all.

Previously, we talked about food boosting your immune system.

• Related news:
• coffee
• caffeine
• healthy food
• nutrition facts
• health
• 20 January 2024

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