Don't Be a Mug with Your Caffeine Consumption!

What happens to caffeine in the body?

• Caffeine is absorbed very quickly into the bloodstream
• Peak blood levels occur between 30 and 60 minutes after consuming any products containing caffeine
• It passes into all body fluids, including breast milk and all body tissues, including the foetus in pregnant women
• Nearly all (99%) of caffeine is broken down by the liver. The breakdown products are excreted in the urine
• How long the effect of caffeine lasts in the body depends on age, weight, sex, hormonal state and health. The half - life of caffeine in adults is usually 2.5 to 7.5 hours. It is longest in women taking oral contraceptives, pregnant women and in some diseases, particularly liver cirrhosis and pulmonary oedema
• Infants and children do not eliminate caffeine as efficiently as adults and the effects may last for 3 - 4 days.

What are the effects?

• Caffeine has many stimulating effects in the body.  It stimulates the central nervous system and also increases:

         - Adrenalin release
         - Heart rate and blood pressure
         - Depth and rate of breathing
         - Blood sugar levels
         - Blood cholesterol levels
         - Stomach acid secretion
         - Urination
         - Appetite suppression

• The extent and effects of caffeine on the central nervous system depend on the amount and frequency of caffeine consumption and an individual’s sensitivity or tolerance.
• A rough guide to the central nervous system effects of caffeine is given in the following table, but some people, including children, are adversely affected by caffeine at a level of less than 100 mg, whereas others may need considerably more than 300 mg before adverse effects are noted.
• It is also worth noting that caffeine (consumed as tea or coffee) is associated with premenstrual tension, particularly anxiety symptoms.  The greater sensitivity to caffeine pre - menstrual may be partly due to a slower clearance rate.

The effects of caffeine on the Central Nervous System (CNS)

The following table gives a guide of what can happen to your body when you consume low levels of caffeine, and when you consume a level more than your body can tolerate:

To be safe, limit caffeine intake to less than 200mg per day.  A good rule of thumb is to not exceed 4 caffeine drinks / serves per day. For example: 2 cups of instant coffee, 1 cup of tea and a can of diet cola. The caffeine in these 4 drinks is about 210mg.  Try having a glass of water for each caffeine drink throughout the day.

Because caffeine can suppress the appetite, it is vital that you do not replace morning tea or afternoon tea with a caffeine drink. Skipping these mid-meals promotes slowing of your metabolism and overeating at the next meal.

How much caffeine do you consume each day?

The caffeine content of drinks varies considerably with the strength of the drink and the type of brewing process.  There is also variation with the plant  variety, conditions of growth and harvesting, roasting and drying procedures. 

The information below enables you to estimate your daily total caffeine intake.

Break the habit in 3 easy steps

1. Decrease caffeine intake to below the recommended dosage by keeping track of what you drink
2. Use tea not coffee, or decaf coffee
3. Increase water intake