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It is entirely possible to consume too much caffeine. Additionally, certain situations — like coffee on an empty stomach — can give caffeine a bad rap when it’s actually the other factors that are causing the problems.
All that said, I’m all for caffeine, in moderation. Too much caffeine will literally get you high, especially if you consume too much at once. But how much is too much? i got you girl
Your recommended daily dose of caffeine
The FDA says people shouldn’t consume more than 400 mg of caffeine per day. That equates to roughly four 8-ounce cups of coffee.
Note that we say eight-ounce cup. That’s pretty small. And if you choose an energy drink, be extra careful. Many options can contain up to 250 mg of caffeine in an 8-ounce serving.
Is it really a big deal to break that ceiling? If you only do it once in a while, probably not. But if you do it too much, you risk caffeine toxicity.
Also, even a single day of too much caffeine can leave you with some pretty undesirable side effects.
Side Effects of Excess Caffeine
No wonder: one of the main problems with too much caffeine is sleeping problems. However, along with insomnia, too much caffeine can cause:
- jitters
- fear
- dehydration
- High blood pressure
- palpitations
- An upset stomach
- heartburn
Of course, too much caffeine can cause a number of problems that make you feel a lot worse than when you started. You probably didn’t want to trade that fatigue for the side effect you’re feeling, do you?
To help you avoid these nasty side effects, I recommend:
- Mix other things with caffeine. Think about what you consume with your caffeine. I love matcha green tea because it contains caffeine, but also L-theanine, which has a calming effect. Or you can always add some ashwagandha to the mix to ward off jitters.
- timing of your consumption. Drinking coffee or tea on an empty stomach can upset your digestive system. If you start your day with caffeine, eat something with it. This can be as simple as a quick shake with our protein powder or a banana. Then watch your caffeine intake at night. It can take up to six hours for your body to metabolize even half of the caffeine you’ve consumed. If you’re having trouble sleeping, you may be able to blame your afternoon consumption. Some people are more sensitive to caffeine than others, so be careful. If skipping caffeine after lunch helps you get a good night’s sleep, it’s definitely worth it.
- Avoid too much at once. Too much caffeine can literally be toxic. And even if you don’t reach levels that are potentially dangerous to your health, there’s often a lot behind nervousness or nausea all at once. Stick to around 75-160mg at a time. That’s about an 8-ounce cup or two of coffee. Wait about half an hour and see how you feel. If you’re still pooped, you can always have more. But there’s no other way to undo too much caffeine than wait and see (yikes).
- Find out where your caffeine comes from. Some caffeine sources (look at you, energy drinks and pre-workouts) have so much that your risk of side effects is already super high. To give your body a boost without having to pay for it, look for natural caffeine sources like matcha green tea, smaller cups of coffee, or our NEW! Pep Rally energy boost!
Just the right amount of pep!
We developed Pep Rally so you can get caffeine from some of the best natural sources out there. Our new boost packs 80mg of caffeine per scoop, so it’ll add some pep to your step without the jitters or that junk. If you really need to pump it up, you can use two scoops for 160mg of caffeine. Even then, you won’t trade fatigue for other side effects. In fact, Pep Rally also contains an amino acid called L-Theanine that specifically fights anxiety and stress!
In addition, we’ve filled it with other key natural ingredients for long-lasting energy, such as:
Basically, it’s a healthier way to enjoy caffeine. So whenever you need it, summon the Pep Rally!
