Coffee and tea have been around a long time, and consumed by millions the world over. Tea is most commonly associated with the British as the ‘fix all’ drink, and tastes perfect with a biscuit dunked in it, or a delicate floral tea, or a deep black indian tea.
Coffee is seen as the ‘wake up’ drink, the stimulant that keeps you going throughout the day, helps to sober you up, and wakes you up in the morning!

But how many cups should you be drinking, and is your habit causing you more issues than you thought.

Recommended doses:
Adults 400mg/day
Pregnant/Breastfeeding ladies 200mg/day
People with Cardiovascular health issues should also limit their intake.

How much is in your cup?

Filter Coffee163mg
Starbucks, Medium Roast155mg
McDonalds, ordinary Coffee, small109mg
Espresso Shot77mg
Starbucks, Dark Mocha Frappucino70mg
Nespresso, Livanto or Roma pods, small51mg
Black Tea42mg
Green Tea25mg
Decaf Coffee, Brewed 6mg
Hot Chocolate 5mg

Your overall health will play a factor in whether your intake is too high or not, and some people can tolerate higher doses of caffeine and not suffer any side effects. You need to listen to your body.

What are the possible side effects that might indicate you are consuming too much?

  • Increases in Blood Pressure
  • Disrupted Sleep
  • Headaches
  • Irritability/Nervousness

Currently the European Food Standards Agency has indicated that up to 400mg/day should not raise any health concerns for a heath adult. However doses of 200mg at once should be limited and 100mg prior to bedtime may hinder sleep.
For the science part, the half life of caffeine is 5 hours on average, so there will likely still be caffeine in your system up to 10 hours after your cup of coffee.

A note for the pregnant ladies out there, that your limits are half of a normal adult, it can increase the feelings of nausea. The caffeine will move more slowly through a pregnant woman too, so be careful if you do have the odd cup that it is not building up in your system.

What about kids?
Now most kids don’t tend to drink too much coffee or tea, but they are drinking more and more ‘energy drinks’ for one reason or another.
The EFSA recommends the upper limit as 3mg per kg of bodyweight per day, giving the following approximate limits:

  • 4-6 years: 54mg
  • 7-9 years: 75mg
  • 10-12 years; 102mg

You can obviously work this out more accurately for your own children. Now we know that the sale of energy drinks is banned to the under 16’s, but that doesn’t stop someone else buying it and them drinking it.

Take your childs health seriously, you are sowing the seeds of nutrition for life.

Rockstar Energy Drink165mg
Monster Energy145mg
Red Bull76mg
Mountain Dew55mg
Diet Coke46mg
Dr Pepper41mg
Coke Zero36mg
Coca Cola34mg
Sprite/ 7Up0mg

Summary
There is very little evidence to show that high doses on occasion will cause you too much harm, for example, prior to a sports event, but the consistent use of caffeine is not recommended.

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