Worried you’re drinking too much coffee? Here are the health facts behind caffeine

I like tea and rarely drink soda. But I love starting my day savoring a hot cup of freshly brewed coffee.

I appear to be in sync with the majority of Americans. I recently learned that the top three sources of caffeine in the American diet are soft drinks, coffee and tea. Caffeine intake is a daily ritual for about 85% of the adult population. Many interesting caffeine facts were shared during a recent caffeine webinar sponsored by the International Food Information Council. Here are a few more sips of caffeine information.

Let’s start with safety. A toxic dose of caffeine from beverages is impossible. It would take over 100 cups of coffee to reach dangerous levels. Caffeine’s impact on blood pressure is mild and transient. Similar to the rise one would get climbing a flight of stairs.

Caffeinated beverages also contribute to hydration status. The water content of caffeinated beverages offsets any mild diuretic effect of caffeine.

Caffeine is absorbed about 45 minutes after consumption. This information tells me to slow down and savor the flavor of that first cup. The burst of alertness and energy caffeine provides is coming, it’s just not immediate.

Up to 400 mg of caffeine is considered safe moderate consumption. Up to 200-300 mg of caffeine is considered safe for pregnant and nursing women but do talk to your physician about this. For children under 12, 2.5-3 mg/kg of body weight is advised.

Eight ounces of coffee is 95 mg. caffeine, eight ounces of black tea is 47 mg. and 12 ounces of most sodas is 34 mg. For more on caffeine content of drinks check out https://www.caffeineinformer.com/the-caffeine-database

I love learning something new at webinars and the caffeine session didn’t disappoint. This is a bit nutrition nerdy but caffeine is metabolized at the same rate whether it is in a hot or cold beverage, or consumed fast or slow.

Sheah Rarback MS, RDN is a registered dietitian nutritionist in private practice in Miami, FL. srarback@hotmail.com

This story was originally published April 6, 2023 at 9:55 AM.