National Caffeine Awareness Month is observed to help individuals increase their awareness of how much caffeine they are consuming each day and identify ways to reduce their intake. Caffeine is a bitter tasting compound that is found naturally in various plants and acts as a stimulant of the central nervous system. For many, caffeine is typically included with their early morning coffee or mid-day teas, aiming to help individuals stay awake, focused, and reduce tiredness.

Caffeine is widely consumed throughout the world, and in the United States, it is vastly known for its presence in coffee and ability to help increase energy. Many may think that if they are non-coffee drinkers, they may be out of the woods, but this is not the case. According to Amy Valdez, Texas A&M AgriLife Program Specialist, “caffeine is not only found in a variety of drinks but some foods and over the counter medications as well”. In fact, caffeine can be found in various drinks, such as sodas, energy drinks, black and green tea, and espresso. Foods that contain coffee (tiramisu, coffee ice cream, coffee flavored foods), chocolate, and chocolate flavored foods, also contain caffeine, as well as any “energy boosting” snacks or gums. Caffeine can even be found in small amounts in some decaffeinated beverages. In addition, some medications which may contain caffeine include supplements, pain relievers, and cold medications.

While a caffeinated drink is great for a quick pick me up, sometimes the caffeine can mindlessly add up throughout the day. Caffeine in small amounts is safe for most individuals but in rare cases, overconsumption of caffeine can have adverse effects. Having too much caffeine can lead to headaches, dehydration, increased anxiety, increased heart rate, insomnia, indigestion, and more serious risks such as an increase in blood pressure and increased risk of a heart attack. As too much caffeine can lead to these conditions, the Food and Drug Administration (FDA) recommends healthy adults should limit their caffeine intake to no more than 400 milligrams per day. According to the FDA, this amount of caffeine is equal to approximately four or five cups of coffee and is “not generally associated with dangerous, negative effects”. Certain individuals are more sensitive to caffeine and can exhibit greater effects from caffeine; they should discuss their limits with their primary care physician. These individuals include those with sleep disorders, GERD or ulcers, those diagnosed with arrythmia and high blood pressure, and pregnant or breastfeeding women. According to the College of Obstetricians and Gynecologists, pregnant women should limit their caffeine to 200 mg.

As mentioned, caffeine can be found in numerous foods and drinks that we consume. Below is a guide of some common caffeine sources of and how much they contain.

Sources of Caffeine: Drinks Source Size Caffeine (mg)
Coffee, Brewed	8 oz.	95-200
Coffee, Brewed, Decaf	8 oz.	2-15
Espresso	1 oz.	64
Coffee, Instant	8 oz.	62
Tea, Black, Brewed	8 oz.	47
Tea, Green, Brewed	8 oz.	28
Soda, Cola	8 oz.	22
Energy Drink	8 oz.	40-250
Energy Shot	2 oz.	200

Drink sizes are listed in fluid ounces (oz.) and caffeine in shown in milligrams (mg).

Sources of Caffeine: Foods Source Size Caffeine (mg)
Chocolate, Dark, 100%, cocoa	3.5 oz	240
Chocolate, Bittersweet, 55% cocoa	3.5 oz	124
Chocolate, Milk, 33% cocoa	3.5 oz	45

Food sizes are listed in weighted ounces and caffeine is shown in milligrams (mg).

Identifying what sources of caffeine you typically have in a day is a great way to make changes in the amounts you consume. A few additional ways you can observe National Caffeine Awareness Month include:

• Track your caffeine intake to identify what sources to reduce in your daily routine.
• Try a brisk walk or morning exercise to give you that much needed boost of energy.
• Aim to drink more water and switch out caffeinated beverages, when possible.
• Reduce caffeinated beverages gradually to reduce potential symptoms of withdrawal.

Remember, while caffeine is a great option for energy there are other ways that we can get a similar boost while also maintaining our health and hydration! For more information on National Caffeine Awareness Month, contact your Brown county extension agent at 325-646-0386.