Caffeine, like alcohol, is not an essential nutrient. Many people consume it daily as their stimulant of choice. However, it is essential to be aware of how it can affect health. The main effects of caffeine are raising blood pressure, speeding up the heartbeat, increasing urine production, and increasing alertness. Moderate amounts of caffeine will not harm our health, but more significant amounts may cause problems. About all these caffeine effects and many more, we will discuss in this article.

A moderate intake is around two hundred to two hundred and fifty milligrams of caffeine daily. This is the equivalent of two or three 200 ml cups of coffee or four or five cups of tea per day. An excessive intake is eight to ten 200 ml cups of coffee per day. It is important to limit caffeine intake if pregnant. For those who are pregnant, it’s necessary to limit intake to two hundred milligrams of caffeine per day. This is the equivalent of two cups of instant coffee. Higher amounts increase the risks of miscarrying or having a baby with a low birth weight.

The main sources of caffeine are:

1. Instant coffee. A small 140 ml cup of instant coffee contains 59 mg of caffeine.
2. Roasted and ground coffee. A small 140 ml cup of roasted and ground filter coffee contains 112 mg of caffeine. When it is decaffeinated, it contains 3 mg.
3. Tea bags. A small 140 ml cup of tea with a tea bag contains 42 mg of caffeine.
4. Cocoa. A small 140 ml cup of cocoa contains 42 mg of caffeine.
5. Dark chocolate. A 28 g piece of dark chocolate contains 35 mg of caffeine.
6. Milk chocolate A 28 g piece of milk chocolate contains 6 mg of caffeine.  
7. Coca cola. A 340 ml glass of Coca-Cola contains 45.6 mg of caffeine. Diet Coke has the same caffeine content as the regular brand.
8. PRO PLUS. One PRO PLUS tablet contains 50 mg of caffeine.

Also, it is important to talk about the caffeine diuretic effect. Caffeine increases urinary output – the amount of water lost by the body. However, this doesn’t necessarily lead to dehydration. There was a survey on water loss from drinking products containing caffeine and it found that an average 200 ml cup of filter coffee (about 125 mg of caffeine) caused coffee drinkers to lose 146 ml of fluid. So, of the original 200 ml of fluid in the cup, only 54 ml were left to keep their fluid levels up. This means that people who drink coffee are getting less fluid than they think. So, to ensure adequate hydration when consuming caffeine-based drinks, people should drink additional fluids to keep hydrated.

How is coffee digested?

When you drink coffee, virtually all its caffeine is absorbed from your gastrointestinal tract within about 45 minutes. Although caffeine begins to be absorbed in your stomach, most absorption takes place in the small intestine. From there, it gets absorbed into your blood, circulatory system, and brain. After about an hour, the amount of caffeine in your bloodstream will peak. Finally, it is transported to your liver where it is broken down and ready to be eliminated. The caffeine doesn’t remain in your bloodstream but leaves it a few hours after you drink it. Once the caffeine reaches your liver, it is broken down into metabolites, which are further broken down and eliminated safely from your body. Most of it is removed by your urine, and the rest in your faeces. Also, it’s essential to know, that the more you drink the less you feel the effect of caffeine. This happens because it takes about four to six days to wash out all the effects of caffeine from your system.

Cutting down on caffeine

Moderate amounts of caffeine will not harm our health, but more significant amounts may cause problems. So, if you are a person who drinks 10 cups of coffee a day, you need to find a way to reduce this amount. To stop drinking coffee immediately can be difficult, especially if you are drinking a lot and often. The best way is to cut down on caffeine gradually.

If you drink 10 cups of coffee a day, start drinking just 6 a day, and after some time, reduce the amount of coffee to 4 a day and so on. Also, don’t forget that caffeine is a diuretic, and we must drink water to stay hydrated. Also, another idea to cut down on caffeine is to start drinking decaffeinated coffee or herbal teas (if you like this option).

Conclusion

Now, let’s review the key point of this article:

1. Caffeine is associated with several physiological effects including raising blood pressure, speeding up heartbeat, increasing urine production and increasing alertness. Because caffeine is diuretic, drink additional fluids to keep yourself hydrated.
2. Moderate amounts of caffeine will not harm our health, but more significant amounts may cause problems. A moderate intake is around two hundred to two hundred and fifty milligrams of caffeine daily. For pregnant women, it’s necessary to limit intake to two hundred milligrams of caffeine per day.

• When caffeine is drunk as a beverage, it is virtually all absorbed from the gastrointestinal tract within approximately 45 minutes with most absorption taking place within the small intestine. The peak caffeine values appear in the bloodstream approximately 1 hour after ingestion. Caffeine is not stored and does not stay in the bloodstream but is transported to the liver where it is broken down and ready to be eliminated within a few hours of consumption.

• The more you drink caffeine the less you feel the effect. This happens because it takes about four to six days to wash out all the effects of caffeine from your system.

• Caffeine occurs in drinks and foods, including tea, coffee, cola, chocolate, and caffeine tablets. To reduce intake, you can switch to using non-caffeine or decaffeinated versions of drinks or exclude sources of caffeine gradually from the diet.