Rapid withdrawal can leave you with headaches.
Cut back gradually over a two-to-three week period. Looking to cut down? Consider the following to help you reduce your intake: For those with sensitive constitutions, excess caffeine can cause diarrhoea, reflux and heartburn. A diet rich in fruit and vegetables is a far more effective means of achieving plenty of protective nutrients in your diet.Ĭaffeine has been identified as a potential risk factor for bone fracture, as it causes calcium to be excreted in the urine and faeces, depleting the amount retained by the bones and possibly contributing to osteoporosis. Mineral depletionĪlthough tea and coffee are known to contain some antioxidants, it’s not an excuse for glugging back gallons of flat whites. If you know you consume too much caffeine, try to keep hydrated. Thirst is an obvious sign of dehydration, as is a strong odour and yellow colour to your urine. Symptoms of mild dehydration include muscle pain, lower back pain, headaches and constipation, as well as lack of concentration and alertness. Consumption of diuretics such as caffeine (and alcohol) therefore result in the need to drink more water and can cause dehydration. While tea and coffee can count towards your recommended daily intake of fluid, caffeine is a diuretic – a substance that increases water loss from the body through urination. Small bar of chocolate – 25-50mg caffeine. 1 mug of instant coffee – 100mg caffeine. 
1 mug of filter coffee – 140mg caffeine. Children should consume no more than 45mg-100mg/day (depending on their age). Women who are pregnant should consume no more than 200mg/day (for a 65kg person). Moderate daily caffeine intake at a dose level up to 400mg/day (in a 65kg person). The following guidelines suggest the maximum amounts of caffeine that can be safely consumed each day and how much caffeine you can expect to find in different beverages. That is why some people have one cup in the morning and can’t sleep for days and others can have a double espresso after dinner and hit the pillow and drop off immediately. The truth is that due to our individual metabolisms, which are genetically determined, not everyone responds to caffeine in the same way.
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