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RISE Blog | From Boost to Burnout: Caffeine and its Adverse Effects on Well-Being

Written By: Andrea Nunez, Peer Educator
Edited By: Catherine Cespedes & Elizabeth Perry
February 9th, 2024

Do you start your day with a cup of coffee? Depend on energy drinks to get throughout the day? As a college student, it takes energy to go about school and life. But did you know caffeine is the most widely used drug in the world? Due to its accessibility, it often conceals its hidden side effects and potential for overconsumption. Functioning as a psychoactive substance, caffeine boosts the brain and nervous system activity. When consumed in moderation, it enhances alertness, focus, and energy. However, college students have been identified as a demographic with a notably high caffeine intake, often consuming double the recommended amount (Bertasi et al., 2021). Many are immersed in a caffeine cycle in which we consume increasing amounts to be more alert, perform better academically, or simply for enjoyment. However, the stimulating effects of caffeine can cause anxiety, high blood pressure, and even disrupt sleep! Because of this, it is important to know how to manage caffeine consumption since it is crucial for our well-being.

How much caffeine are you consuming?

The recommended daily limit for caffeine intake is 400 mg for healthy adults. It's important to know the amount of caffeine content in the drinks and foods you consume to ensure safe consumption. Here are some common sources of caffeine and their content per 250 ml (Victoria Department of Health & Alcohol and Drug Foundation, 2022):

  • Chocolate drinks: 5–10 mg
  • Instant coffee: 80–120 mg
  • Drip or percolated coffee: 150–240 mg
  • Espresso coffees: 105–110 mg
  • Decaffeinated coffee: 2–6 mg
  • Black tea: 65–105 mg
  • Cola drinks: 25–35 mg
  • Red Bull energy drink: 80 mg
  • Energy drink: 160 mg
  • Dark chocolate bar: 40-50 mg (55 g)
  • Milk chocolate bar: 10 mg (50 g)
  • Guarana: up to 100 mg (1 g)
  • Caffeine tablets: 100- 200 mg (each tablet)
  • Pre-workout: 150-350 mg (per serving 5 up to 20 g)

Awareness of your caffeine intake is essential. For instance, a standard 8 oz. cup of coffee contains about 95 mg, while decaffeinated coffee has around 4 mg. On a normal day you may start your day with a large cup of coffee from 7Brew or Starbucks, and then turn to an energy drink for focus while doing homework. Later you snack on a delicious chocolate bar and finish the day with a workout session, fueled by pre-workout. On this day alone, you would've already surpassed the daily recommended intake of caffeine by a mile. This doesn't take into consideration other factors affecting your health, like the amount of sugar in your drinks and foods. It is easy to overdo it on caffeine, so monitoring your consumption is vital to prevent overconsumption and its potential adverse side effects.

 Negative side effects of caffeine

Caffeine at high levels can manifest in negative ways, impacting both physical and mental health. Symptoms include increased body temperature, frequent urination, dehydration, headaches, increased heartbeat, restlessness, anxiety, etc. Furthermore, caffeine may worsen anxiety symptoms independently of a previous anxiety disorder diagnosis (Bertasi et al., 2021). Given the stress we already shoulder from school, jobs, and social relationships, our daily lives are already inundated with numerous stressors. Drinking caffeine may worsen your anxieties rather than easing them. Despite its potential drawbacks, there are ways students can effectively manage caffeine intake to minimize negative effects while still enjoying its benefits.

Reducing the Harm

Although caffeine poses potential risks, practicing mindful consumption and stress management can help students strike a balance. Caffeine offers benefits like a metabolism boost and increased focus with a necessitating balanced consumption. Here are some tips to better navigate your intake (Alcohol and Drug Foundation, 2024; Office of Health Promotion, n.d.):

  • Track your consumption.
  • Do not drink more than the maximum 400 mg recommendation. Try limiting yourself to only one caffeinated drink a day.
  • Try new alternatives like decaffeinated coffee or other caffeine-free drinks.
  • Implement physical activity into your routine. When you feel tired, try taking a short walk.
  • Practice stress management techniques to reduce anxiety when consuming caffeine.
  • Limit caffeine consumption to mornings. Caffeine takes a long time to get out of your system, be strict with the time you eat or drink caffeine.
  • Prioritize your sleep schedule. Ensure you allow your body to get a minimum of seven or more hours of sleep and try not to ingest caffeinated food or beverages 6 hours before you plan to sleep.

You got this!

The key lies in finding a balance between deriving benefits from caffeine and minimizing its potential adverse effects. Caffeine can provide many benefits when studying for exams, but like any other drug, it should not be taken lightly. Equipping ourselves with knowledge, knowing our bodies, and embracing healthier habits, we empower ourselves to thrive amidst life's challenges. If you're noticing an excess in caffeine consumption, that's okay—awareness is the first step towards positive change. Many of us have been there, including myself! What matters is that you're aware of the potential adverse effects and begin to shift into a more balanced usage. Try out some of these healthier habits so you can enjoy your cup of coffee or energy drink to its fullest!

Resources

References

Alcohol and Drug Foundation (ADF). (2024). Caffeine. 

Barrera-Betancourt, M. (2021). College students and coffee: A match made in heaven? The Western Howl.

Bertasi R O, Humeda Y, Bertasi T O, et al. (2021). Caffeine Intake and Mental Health in College Students. Cureus 13(4): e14313. doi:10.7759/cureus.1431

Harvard T.H. Chan. (2023). Caffeine. The Nutrition Source. 

Office of Health Promotion. (n.d.). Caffeine. Villanova University.

Victoria Department of Health & Alcohol and Drug Foundation (ADF). (2022). Caffeine. Better Health Channel.

 

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