Caffeine is a part of many people's daily lives. In fact, 54% of Americans drink coffee in the morning for that extra jolt to get them going and out the door on time (usually). Office coffee is super convenient and can help boost productivity, but how much caffeine are you consuming? And, more importantly, is it too much?
According to the Mayo Clinic, healthy adults should not consume more than 400 milligrams (mg) of caffeine in a day. That equals about 4 cups of coffee, 10 cans of soda, or 2 energy drinks. Any more than that and you might be prone to the following side effects:
- Nervousness
- Restlessness
- Faster Heartbeat
- Irritability
- Insomnia
So, when it comes to office coffee, how much caffeine is in your drink?
|
Type of Coffee |
Size |
Amount of Caffeine |
|
Brewed |
8 oz. |
95-200 mg |
|
Brewed, single serve |
8 oz. |
75-150 mg |
|
Instant |
8 oz. |
27-173 mg |
|
Espresso |
1 oz. |
47-75 mg |
Even decaffeinated coffee has some caffeine in it, so be aware that decaf does not mean caffeine free.
|
Type of Soda |
Size |
Amount of Caffeine |
|
Coca-Cola |
12 oz. |
23-35 mg |
|
Diet Coke |
12 oz. |
23-47 mg |
|
Pepsi |
12 oz. |
32-39 mg |
|
Diet Pepsi |
12 oz. |
27-37 mg |
How To Decrease Your Caffeine Intake
If you find yourself relying too much on coffee, Coke, or Pepsi just to get you through the day and are experiencing some of the side effects mentioned above, there are ways to cut back. First, analyze how much caffeine you consume. Then, gradually reduce that amount. If you stop "cold turkey," you can end up with pounding headaches and fatigue.
Try swapping out one of your cups of coffee for decaf at first. The same goes for soda drinkers: if you're at the vending machine in the afternoon, grab a caffeine-free drink like sparkling water or Sprite. As time passes, you should be able to dramatically reduce your caffeine intake. Last but not least, drink water—lots of it. Dehydration will leave you tired and drained.
*All data is retrieved from the Mayo Clinic.
