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Caffeine
You bet your latte there's a whole bunch of people out there who can't imagine starting their day without a cup of coffee or finishing a meal without a mug of tea. Yet other people turn into nervous, trembling wrecks with just one cup of java. It affects all of us differently. Caffeine may boost blood pressure in those not accustomed to it, but only temporarily. It also increases stomach acid production, which can contribute to heartburn and ulcers. As long as you don't suffer from any side effects, you certainly can enjoy a few cups of coffee or tea a day without doing harm.
It's recommended that you have no more than 400 mg of caffeine a day. This equals about 24 oz. (750 mL) of coffee. Be aware that caffeine is also present in cola, chocolate and some cold and headache medications.
Average caffeine
Content in mg
Coffee: 6 oz./175 mL
Regular 100
Decaffeinated 3
Tea: 6 oz./175 mL
Weak 20
Strong 100
Herbal tea (caffeine-free) 0
Cola: 12 oz/355 mL 45
Hot chocolate: 6 oz./175 mL 20
Chocolate milk: 8 oz./250 mL 5
Chocolate bar: 2 oz./60 g
Milk chocolate 10
Dark chocolate 45
Medications: 1 tablet
Headache remedies 20
Cold remedies 30
Some research studies have shown that caffeine can improve performance during endurance exercise. All that may be needed is one to two cups (250 to 500 mL) one hour before exercise. On the negative side, caffeine acts as a diuretic, so it can make proper hydration tough. Plus it gives some people the jitters and increases their nervousness, hindering their performance. Caffeine containing beverages consumed before exercise should be used in moderation and in addition to other fluids, not as a substitute for them.
Research has shown that there may indeed be benefits to tea drinking. Both black and green tea contain polyphenols, potentially beneficial substances. There is some evidence that tea may protect against heart disease and some cancers, however the evidence is not yet conclusive. If you don't have a strong preference for coffee, you may gain some benefits from drinking tea instead. And you may decide to drink green tea since it appears to be more potent than other teas.
How much is safe to drink?
It's recommended that you have no more than 400 mg of caffeine a day. This equals about 24 oz. (750 mL) of coffee. Be aware that caffeine is also present in cola, chocolate and some cold and headache medications.
Average caffeine
Content in mg
Coffee: 6 oz./175 mL
Regular 100
Decaffeinated 3
Tea: 6 oz./175 mL
Weak 20
Strong 100
Herbal tea (caffeine-free) 0
Cola: 12 oz/355 mL 45
Hot chocolate: 6 oz./175 mL 20
Chocolate milk: 8 oz./250 mL 5
Chocolate bar: 2 oz./60 g
Milk chocolate 10
Dark chocolate 45
Medications: 1 tablet
Headache remedies 20
Cold remedies 30
Caffeine and Exercise
Some research studies have shown that caffeine can improve performance during endurance exercise. All that may be needed is one to two cups (250 to 500 mL) one hour before exercise. On the negative side, caffeine acts as a diuretic, so it can make proper hydration tough. Plus it gives some people the jitters and increases their nervousness, hindering their performance. Caffeine containing beverages consumed before exercise should be used in moderation and in addition to other fluids, not as a substitute for them.
Health Benefits of Tea
Research has shown that there may indeed be benefits to tea drinking. Both black and green tea contain polyphenols, potentially beneficial substances. There is some evidence that tea may protect against heart disease and some cancers, however the evidence is not yet conclusive. If you don't have a strong preference for coffee, you may gain some benefits from drinking tea instead. And you may decide to drink green tea since it appears to be more potent than other teas.
Did You know?
At least 70 studies involving humans have found that those who don’t eat enough fruits and vegetables are at a higher risk of cancer.
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