How Much Caffeine Is Too Much? – A Beginner’s Guide


Caffeine is revered by many as a sort of chemical marvel that is endeared and depended on by many health buffs, athletes, and modern workers. 

Often found in a cup of coffee or a tall glass of green tea, this “wonder stimulant” is responsible for providing the body with the very benefits it needs to thrive. From staying awake and feeling energized to losing weight and cutting cravings, it plays a crucial role in many diets today in a variety of ways.

Among all the factors that need to be considered when dealing with caffeine, there’s one particular question that everyone should know the answer to: How much caffeine is too much?

Why your consumption matters

The main reason over-consumption of caffeine is a problem today lies in the fact that many people get so caught up in its benefits to the point that they keep consuming it. Furthermore, they do it without any idea of the underlying implications. 

Similar to everything else in life, the overall caffeine consumption that you have must be balanced because of the implications that come with having too much of it. When it isn’t monitored properly, your intake can easily reach excessive levels and cause various problems or unwanted side-effects, such as palpitations, headaches, and an inability to sleep. 

How much is too much?

The healthy or recommended dosage of caffeine per day is 400 milligrams for the average healthy adult. This particular amount is best represented in the form of the following: 

  • Four cups of brewed coffee
  • Two energy-shot or regular energy drinks
  • 10 cans of regular cola or soft drinks

If you’re a larger person (six-foot and above in height or with a larger muscle mass), then the maximum amount your body can take will vary depending on various factors as well. To stay safe, however, the 400 mg limit is an optimal number to follow. In the case of pregnant women, on the other hand, the recommended daily limit is set at around 200 mg per day—or two cups of coffee—to avoid any fertility issues.

What happens if you exceed?

In most cases, excessive caffeine consumption can eventually lead to several implications. An important factor to consider when looking at the recommended limit is that the stimulant itself can easily prove to be toxic at excessive levels. One teaspoon of powdered caffeine, as a matter of fact, can lead to serious health problems and death! 

Here are a few common effects that are associated with excessive caffeine consumption:

  • Irritability and nervousness
  • Frequent urination
  • Headaches 
  • Palpitations or faster heartbeats
  • Muscle tremors
  • Insomnia

How you can curb your habit

One important bit of information to note about caffeine consumption is that it can be quite challenging to limit it if you don’t have a proper mindset, to begin with. What most people don’t know about cutting caffeine consumption is that it’s quite similar to quitting smoking or drinking, which can lead to withdrawal symptoms if you aren’t careful.

Here are several ways that can help you curb your overconsumption habit and bring your levels down, such as:

  • Opting for decaffeinated substitutes
  • Cutting your brewing time down when it comes to coffee or tea
  • Decreasing your intake and keeping tabs on what you’re consuming gradually


While it may be clear that caffeine is a great staple to have in your diet, having too much of it can easily lead to several different implications that will give you a less-than-desirable experience. By following this quick guide, you can enjoy your cup of coffee, tea, or energy drinks responsibly and make the most out of them without catching any problems!

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