Many people rely on coffee or tea to kick-start their day, hoping for a quick boost from caffeine. Some even turn to energy drinks and other caffeinated beverages to stay alert throughout the day. However, while caffeine can be a healthy part of the diet for most people, experts warn that too much caffeine can pose serious health risks.

The U.S. Food and Drug Administration (FDA) advises that 400 milligrams of caffeine per day — roughly equivalent to two to three 12-ounce cups of coffee — is not generally linked to harmful effects for most adults. However, individual factors such as body weight, medication and medical conditions can influence sensitivity to caffeine. "Too much" caffeine varies from person to person, so individuals should monitor their intake and be mindful of potential side effects.

CAFFEINE'S IMPACT ON YOUTH

For children and teenagers, the stakes are higher. Medical professionals, including the American Academy of Pediatrics, strongly discourage caffeine consumption in young people, particularly from energy drinks. Excessive caffeine in children and teens can lead to increased heart rates, high blood pressure, anxiety and sleep problems. In some cases, it may cause digestive issues or dehydration.

According to the Dietary Guidelines for Americans, children under 2 should avoid caffeinated beverages altogether, while teens should limit their intake. Healthier alternatives for younger populations include water, low-fat milk and 100% juice within recommended portions.

HIDDEN SOURCES OF CAFFEINE

Coffee, tea and chocolate are well-known caffeine sources, but caffeine can also be found in surprising products like energy bars, ice cream, chewing gum, dietary supplements and even some over-the-counter medications. It's essential to check product labels, especially for those sensitive to caffeine or limiting their intake.

Even decaffeinated beverages contain some caffeine. For instance, decaf coffee still has about 2 to 15 milligrams per 8-ounce cup. While this amount is significantly lower than regular coffee, those with strong reactions to caffeine may still want to steer clear.

ENERGY DRINKS AND PURE CAFFEINE

The term "energy drink" is used to describe beverages that often contain high levels of caffeine. A typical 12-ounce energy drink can contain anywhere from 41 to 246 milligrams of caffeine, while larger 16-ounce servings may have up to 328 milligrams. Unlike standard caffeinated drinks, energy drinks often include additional caffeine sources like guarana, which can increase the total caffeine content.

Pure and highly concentrated caffeine products present an even greater risk. The FDA warns that consuming large amounts of caffeine quickly — as little as 1,200 milligrams, or half a teaspoon of pure caffeine — can lead to serious health issues, including seizures. The FDA has taken action to limit the availability of these products, but some still remain on the market. Consumers are urged to exercise caution when using them.

SIGNS OF CAFFEINE OVERLOAD

Symptoms of excessive caffeine intake include an increased heart rate, heart palpitations, high blood pressure, anxiety, insomnia, jitters, upset stomach, nausea and headaches. Individuals experiencing these symptoms should consult with their healthcare provider to discuss their caffeine consumption.

While the FDA does not have specific regulations for energy drinks, general safety standards for ingredients apply to all products. The FDA also monitors the market and takes action when necessary, including collaborating with the Federal Trade Commission on marketing claims that may affect public health and safety.

For those concerned about their caffeine intake, the FDA encourages monitoring all sources, including hidden ones, and consulting a healthcare professional to ensure they are consuming safe amounts.