Workplace Wellness – March is Caffeine Awareness Month

It’s almost second nature for most of us to grab a caffeinated beverage in the morning before work. But, if you continue to drink caffeine throughout the day, it could lead to some negative side effects. How much caffeine is too much?

How much is safe to drink?
According to the Mayo Clinic, “Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults”. That’s about four cups of coffee, 10 cans of soda or two “energy shot” drinks. The estimate is an approximation as the true caffeine content varies widely in beverages, so be sure to keep an eye on the nutrition label for the exact numbers.

 When to cut back
Some common side effects of over-caffeination include headache, insomnia, nervousness and irritability. While an afternoon coffee can be a pick-me-up with your coworkers, it can really mess with your sleep schedule. Consider replacing that caffeine break with a walk, outside if possible, but indoors works just as well. The physical activity will give you an energy boost, and the break from your work can spark new ideas.

 Curbing caffeine
Cutting back can be difficult. A sharp decrease in the chemical can cause withdrawal symptoms, including headaches, fatigue, irritability and difficulty focusing on tasks. These symptoms are usually mild and dimmish after a few days. Just because you’re cutting back on caffeine doesn’t mean you have to lose that part of your routine! Try replacing coffee with tea, half-caf or decaf coffee. You still get to enjoy the act of drinking a hot or cold beverage but without the side effects.

Learn more about caffeine and its effects with the Mayo Clinic’s article “Caffeine: How much is too much?”