Are You Overcaffeinated? Signs You Are Consuming Too Much Caffeine

Caffeine, a stimulant, is one of the most widely consumed substances globally. It is commonly used to boost energy levels and alertness. However, many individuals easily exceed recommended safety limits, and this leads to caffeine overdose. While it is perfectly safe to enjoy up to 400 milligrams of caffeine in a day, overconsumption can lead to some unpleasant symptoms. Too much consumption for prolonged periods can even lead to some serious health issues. To help you gauge whether you are within safe caffeine limits, here are some signs and symptoms of caffeine overconsumption that you should not ignore.

Signs and symptoms of caffeine overdose

1. Insomnia

Difficulty sleeping is one of the most common signs of caffeine overconsumption. If you find it hard to fall asleep or stay asleep, it might be due to high caffeine intake.

2. Nervousness or jitters

Excessive caffeine can lead to feelings of anxiety, restlessness, or jitteriness. Some individuals may also experience mood swings and difficulty concentrating.

3. Increased heart rate

Rapid heartbeat, heart palpitations, and temporary spikes in blood pressure can occur with high levels of caffeine consumption.

4. Digestive issues

Too much caffeine can trigger digestive issues, including an upset stomach, nausea, diarrhoea, and increased stomach acid, leading to heartburn or acid reflux.

5. Headaches

While caffeine can sometimes relieve headaches, too much can also trigger them.

6. Dependence

Developing a tolerance to caffeine, needing more to achieve the same effects, or experiencing withdrawal symptoms like fatigue and irritability when not consuming caffeine can indicate overuse.

Drinking too much caffeine can trigger digestive issues
Photo Credits: Unsplash

Dangers of drinking too much caffeine

1. Excessive caffeine can increase the risk of heart palpitations and may contribute to more serious heart issues over time.

2. Chronic overconsumption can lead to gastrointestinal problems, including acid reflux.

3. Persistent overuse can lead to chronic sleep problems, resulting in fatigue and decreased overall health.

4. Caffeine can lead to a temporary spike in blood pressure, which may be concerning for those with hypertension.

5. Caffeine acts as a mild diuretic, prompting the kidneys to remove excess water and sodium from the bloodstream, leading to increased, faster urination. While at high doses, this process can lead to fluid loss and potential electrolyte imbalances.

Long-term dangers

1. Poor bone health

Chronic heavy intake can interfere with calcium absorption in the body and increase the amount of calcium flushed out in urine. This may lead to reduced bone density and a higher risk of osteoporosis, especially in postmenopausal women.

2. Mental Health

Regular overconsumption is linked to caffeine-induced anxiety disorder, characterised by persistent nervousness and panic attacks.

3. Dependency and fatigue

Excessive use often creates a cycle of fatigue. People use caffeine to mask sleep loss, which further disrupts sleep, leading to a physical and psychological dependency on the stimulant to function.

Tips to minimise caffeine consumption

1. Keep a journal of the beverages and foods you consume that contain caffeine to better understand your daily intake

2. Read labels carefully, as some food and drinks can be hidden sources of caffeine

3. If you're looking to cut back, do so gradually to avoid withdrawal symptoms. Decrease your intake by a cup or two per week

4. Consider replacing coffee or energy drinks with herbal teas or decaffeinated versions of your favourite drinks

5. Drinking plenty of water can help reduce cravings for caffeinated beverages and keep you hydrated

6. Be aware of foods with hidden caffeine, such as chocolate or certain snacks, and opt for caffeine-free alternatives

7. Avoid caffeine later in the day to help prevent sleep disturbances or insomnia

Drinking too much caffeine can cause immediate physical distress and lead to long-term health complications. While most healthy adults can safely consume up to 400 mg per day (about 4 cups of brewed coffee), exceeding this limit or consuming highly concentrated forms can be dangerous. Pregnant women should not consume more than 200 mg per day.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.