When does caffeine become excessive? Local health experts outline the dangers

GRAND JUNCTION, Colo. (KKCO) - The National Institutes of Health says eight in 10 people use caffeine every day. Although coffee, tea and soda are common sources, health experts say many people may also be getting caffeine from energy drinks, pre-workout supplements and even chocolate without realizing how much they are taking in.

Katie Klima, cardiovascular program coordinator at St. Mary’s, said the key is to consider total daily caffeine intake rather than only one item.

“The recommended limit of caffeine for a healthy adult is 400 milligrams per day,” Klima said. “With teenagers, that’s reduced to 100 milligrams. And then for children under 12, it’s recommended that they have no caffeine.”

Hidden sources of caffeine can add up

Health experts say consuming too much caffeine can cause headaches, anxiety, jitters and a higher heart rate or blood pressure.

They also point out that caffeine levels can differ widely from one product to another, especially in energy drinks.

“A lot of energy drinks vary in their content, so it really just depends on how much caffeine is in them,” Klima said.

Experts recommend reading nutrition labels to get a clearer picture of how much caffeine is being consumed during the day.

“Some people don’t realize that having that cup of coffee in the morning and then having an apparently healthy drink later in the afternoon also has caffeine in it and you had no idea,” Klima said.

Sports drinks and energy drinks are not the same

Health professionals say shoppers should know the difference between sports drinks and energy drinks when picking a beverage.

“Sports drinks are designed to rehydrate someone after exercise and are filled with electrolytes, whereas energy drinks are more designed to give you a boost and stimulate you,” Klima said.

While caffeine is generally safe in moderation, experts say trouble can start once people go beyond recommended limits.

“We recommend moderating what types of caffeine you’re taking and the total amount you have every day,” Klima said. “But if you do start to have some of those symptoms, to follow up with your healthcare provider.”

People with heart conditions should be cautious

Doctors urge people with existing heart conditions to keep a close eye on caffeine intake. They say too much caffeine may make symptoms worse for people with high blood pressure, heart disease or irregular heart rhythms.

“If you have a pre-existing heart condition like high blood pressure or a heart arrhythmia, it can actually make your symptoms worse,” Klima said.

Health experts say moderate caffeine use can fit into a healthy lifestyle, but it is important to pay attention to how your body reacts.

They also suggest other ways to stay energized and alert, including drinking water, getting enough sleep and exercising regularly.