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Caffeine in Diet Drinks

May 12, 2011 | By Lily J. Tythan
Caffeine in Diet Drinks
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Although diet drinks are low in calories, many contain caffeine. While low to moderate amounts of caffeine may produce some positive benefits, excess caffeien may cause multiple adverse physical reactions. Because people have different reactions to caffeine, monitor your own body's reaction after drinking caffeinated beverages to determine if you need to reduce or eliminate caffeine.

Amounts

Compared to other caffeinated beverages, the amount of caffeine found in diet drinks is relatively small. The average cup of coffee contains about 100 mg of caffeine per serving and energy drinks may contain up to 300 mg of caffeine per serving, but most diet sodas contain only 20 to 72 mg of caffeine per serving. Because of this, the effects of drinking a caffeinated diet soda are generally much less intense than the effects of drinking another caffeinated beverage.

Considerations

Many diet sodas contain more caffeine than their non-diet counterparts. For example, Diet Coke has 46 mg of caffeine, while regular Coca-Cola only has 34.5 mg of caffeine. Regular Pepsi contains 38 mg of caffeine, while Pepsi ONE contains 54 mg and Diet Pepsi Max contains 69 mg per serving. If you are trying to limit your caffeine intake, check to see if your favorite brand of soda offers a version of the original that is both diet and caffeine-free.

Benefits of Caffeine

Caffeine has a stimulant effect on the central nervous system. It often provides a temporary burst of energy, which may boost productivity. If you are feeling tired or groggy, caffeine can make you feel more alert by blocking the feelings of tiredness in your body. Although some believe caffeine may suppress the appetite, burn calories and help with weight loss, more research needs to be done to determine if this is true.

Disadvantages of Caffeine

Caffeine can cause adverse physical reactions, especially when you take in too much. This may include anxiety, jitteriness, irritability, headaches, gastrointestinal upset, excessive sweating or muscle tremors. It also often interferes with sleep, particularly if you drink it close to bedtime. These effects may last up to 14 hours, notes the American Academy of Sleep Medicine.

Daily Caffeine Consumption

Although caffeinated diet soft drinks do not contain excessive amounts of caffeine per serving, you can easily get too much if you drink a lot of diet soda throughout the day or if you consume other caffeinated beverages. While caffeinated diet soft drinks may be useful to increase alertness or combat feelings of tiredness, the negative effects may outweigh these benefits. MayoClinic.com recommends that everyone should limit daily caffeine consumption to 500 to 600 mg. However, if you experience unpleasant reactions after consuming lower amounts of caffeine, you may find it beneficial to limit your caffeine consumption further.

Warning

It is possible to become physically dependent on caffeine. This is especially true if you consume large amounts of caffeine regularly. If you become physically dependent, you will need increasingly large quantities of caffeine to achieve the same physical effects you are used to experiencing. You also may experience unpleasant withdrawal symptoms if you go without caffeine. These withdrawal symptoms may include headaches, depression, irritability or muscle aches. Gradually lowering your caffeine consumption may decrease the likelihood of you experiencing these effects.

References

Article reviewed by Elizabeth Ahders Last updated on: May 12, 2011

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