How much caffeine is too much?

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August 1, 2022

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Overview

Coca-Cola is the most popular soft drink globally, easily accessible due to its affordability and sweet taste. Many people find themselves reaching for a bottle or can of Coke at least once a day—often after a tiring 9 to 5 work day. While an occasional drink may not pose a threat to your health, what happens when it becomes a part of your breakfast, lunch, and dinner?

This article aims to shed light on the dangers of excessive caffeine consumption, using Coca-Cola as a case study.

Disclaimer: This applies not only to Coca-Cola but to ALL caffeinated soft drinks.

What is Caffeine?

Caffeine is a natural stimulant that enhances alertness by stimulating the brain and nervous system. It is commonly found in carbonated drinks, coffee, and tea.

How Does Caffeine Work?

Caffeine counters the effects of adenosine, a neurotransmitter that relaxes the brain and induces tiredness. By binding to adenosine receptors without activating them, caffeine blocks the feelings of drowsiness and fatigue, making you much more active.

Are There Benefits of Caffeine?

Absolutely!

Studies have indicated that caffeine may offer protective effects against neurodegenerative diseases like Alzheimer’s and Parkinson’s diseases. Drinking about 3–5 cups of coffee or more than 3 cups of tea daily may reduce the risk of these diseases by 28–60%. Caffeine may also lower the risk of heart disease and type 2 diabetes. Although, this depends on the individual.

How Much Caffeine is Too Much?

Using Coca-Cola as a reference, which enjoys a market share of 50% in Nigeria, let’s explore how caffeine affects the body. A standard 330ml can of Coke contains approximately 32mg of caffeine, while Diet Coke contains around 42mg.

Research shows that the effects of caffeine can be felt within 1 hour of consumption:

Within 40 minutes of intake of Coca-Cola, the body absorbs the caffeine, leading to dilated pupils and increased blood pressure. By this point, caffeine has blocked adenosine receptors, preventing drowsiness.

5 minutes later, the production of dopamine increases, which stimulates the pleasure centers in the brain. This response is comparable to the effects of addictive substances like heroin, triggering a person’s urge for more.

Who Should Avoid Caffeine?

While caffeine can be beneficial, it isn’t safe for everyone. If you belong to any of the following categories, it’s best to avoid caffeine altogether:

Children
Individuals with anxiety disorders
Pregnant or lactating women
People with heart disease or high blood pressure
Individuals with epilepsy

If you don’t find yourself in any of the categories above, limit your caffeine intake to less than 100mg per day; about 2 cans of Coke a day and subsequently one per day.

6 Reasons to Reduce Caffeine Intake

Insomnia: Difficulty falling or staying asleep.
Anxiety: Caffeine stimulates the central nervous system, potentially making you feel anxious or jittery.
Heart Palpitations: racing heartbeats.
Dehydration: Caffeine has a diuretic effect, leading to increased urination and potential dehydration symptoms like dry skin, fine lines and wrinkles.
Increased Heart Rate and Blood Pressure: Too much caffeine can elevate both.
Gastrointestinal Issues: Symptoms such as acid reflux may arise from excessive consumption.

Bottom Line

Caffeine isn’t as bad for you as it was once believed, and Coca-Cola isn’t necessarily harmful. However, it’s important to be mindful of how much you consume to stay healthy.