Caffeine is a known stimulant that can provide a quick burst of energy and enhance feelings of alertness. Caffeine is found in beverages such as coffee, tea, soda and sports drinks as well as some foods such as chocolate. Some medications also contain caffeine. Everyone's sensitivity to caffeine is different, and it is important to be aware of the common physiological effects of caffeine, to know how much is safe to consume.
Trouble Sleeping
Ingesting two to four cups of brewed coffee a day is usually not harmful for most people, states the Mayo Clinic. However, it is important to cut back if certain physiological affects occur. Since caffeine stimulates the nervous system, it can fight fatigue, which may be helpful during the day. However, for some this leads to restlessness and insomnia; this can happen with just one cup a day, or it my take six or seven cups. In addition, those who ingest caffeine only periodically tend to be more susceptible to negative effects.
Dependency
Caffeine can enter the bloodstream and start effecting the body within 15 minutes after being ingested. It can also take six or more hours for just half of the ingested caffeine to be excreted from the body. Caffeine affects chemicals in the brain, and for some this leads to physical dependence. Every case is different, and there is no set amount that leads to dependency. Without caffeine, a person who is dependent on this stimulant may experience headaches, fatigue and muscle pain within 24 hours of stopping caffeine. If this occurs, it is important to speak with a physician about safe ways to stop using caffeine.
Dehydration
Caffeine stimulates many systems in the body and tends to increase the need to urinate. Unless you are drinking adequate water along with caffeine, dehydration can occur. Caffeine also stimulates the cardiovascular system and can cause a fast or racing pulse or higher blood pressure and the release of free fatty acids. To date there are no studies that actually link caffeine to heart disease. You should be aware of your personal sensitivity to this stimulant and cut back if you feel jittery or anxious or have high blood pressure or an abnormal pulse.
Improved Endurance
While the ingestion of caffeine to improve athletic performance is controversial, the Iowa State University suggests that it can help some athletes to compete harder and longer. Since caffeine encourages the release of fats into the bloodstream, fats can be used as a source of energy, which saves glucose stores. During long training periods after fat stores are used up, glucose can be released to fuel the activity. This effect can occur by ingesting 3 to13 mg of caffeine per kg of body weight, one hour before exercise. However, due to dependency and dehydration concerns, you should avoid large amounts of caffeine. It is important for each athlete to be aware of how caffeine affects them personally.
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