
By: Josephine Awomodu
Caffeine is mostly safe when you have a little, like in coffee and tea. It can make you feel better, boost your body, and help your mind work better. But too much caffeine can be bad. For most people, having a bit of caffeine is okay. Yet, if you have a lot, it can make you feel bad. Your genes also play a role; some can have more caffeine without issues. If you’re not used to caffeine, even a usual amount can make you feel strange. Here are 9 bad things that can happen if you have too much caffeine.
1. Anxiety: Caffeine wakes you up by blocking the “tired” signals in your brain and releasing adrenaline, which boosts energy. But if you have a lot of caffeine, it can make you feel too alert, causing anxiety and nervousness. In some cases, it can lead to a condition called caffeine-induced anxiety disorder. Even a moderate amount of caffeine can make people who are sensitive to it feel anxious or stressed.
For example, a study found that 300 mg of caffeine (about the amount in a large cup of coffee) doubled stress levels in some people. If you often feel jittery or nervous, it’s a good idea to check how much caffeine you’re having,. .. . and maybe cut back.
2. Insomnia: Caffeine is great for keeping you awake, but too much can mess up your sleep. Having a lot of caffeine can make it harder to fall asleep and reduce the total time you spend sleeping, especially if you’re older. However, smaller amounts of caffeine usually don’t affect sleep in people who typically sleep well or even those with insomnia. Sometimes, you might not realize you’re getting too much caffeine because it’s not just in coffee and tea but also in things like soda, cocoa, energy drinks, and certain medications. Some energy drinks can pack a lot of caffeine, up to 505 mg in one can! Your ability to tolerate caffeine without affecting your sleep depends on your genes and other factors.
Also, when you have caffeine matters; if you consume it too late in the day, it can disrupt your sleep because it takes several hours for its effects to wear off. A study found that no matter when they had caffeine (6 hours before bed, 3 hours before bed, or right before bed), people took longer to fall asleep and spent more time awake during the night. So, be mindful of both how much caffeine you have and when you have it if you want to sleep well.
3. Digestive issues: A morning coffee can help some people have a bowel movement. This happens because coffee makes the stomach produce a hormone called gastrin that speeds up the colon’s activity. Even decaffeinated coffee can do this. But if you have a lot of caffeine, it might lead to loose stools or even diarrhea in some people. Coffee used to be thought to cause stomach ulcers, but a big study found no link between them.
However, in some cases, caffeine from drinks like coffee can make a stomach problem called GERD worse. A small study showed that caffeinated water relaxed a muscle that stops stomach contents from moving up into the throat, which is a sign of GERD. GERD stands for Gastroesophageal Reflux Disease. It’s a chronic digestive disorder where stomach acid regularly flows back into the esophagus, which is the tube that connects the throat to the stomach.
This acid reflux can cause various symptoms, including heartburn, regurgitation (the feeling of acid or food coming back into the throat), and other discomforts. If left untreated, GERD can lead to complications like esophagitis, ulcers, and in some cases, precancerous changes in the esophagus. Lifestyle changes, medications, and sometimes surgery can be used to manage and treat GERD. Since coffee can have a big impact on your stomach and digestion, you might want to drink less or try tea if you have any issues.
4. Muscle breakdown: Rhabdomyolysis is a serious condition where damaged muscle fibers get into your blood and can harm your kidneys and other parts of your body. It’s usually caused by things like injuries, infections, drug problems, muscle strains, or bites from venomous animals. Sometimes, too much caffeine can also cause it, but this is pretty rare. It’s important to know that having a lot of caffeine quickly, especially if you’re not used to it, can be risky. To lower the chances of rhabdomyolysis, it’s best to stick to around 300 mg of caffeine per day, unless you’re used to having more.
5. Addiction: Caffeine can be habit-forming, meaning you might rely on it regularly. It’s not like strong drugs such as cocaine or amphetamines, which lead to classic addiction. However, with high doses, caffeine can cause physical or psychological dependence.
For example, a study found that heavy caffeine users had cravings for caffeine and a bias towards caffeine-related words when they went without it for a while. How often you have caffeine also matters. People who use it every day can experience more headaches, fatigue, and withdrawal symptoms when they don’t have it for a while. Even though caffeine doesn’t create true addiction, if you drink a lot of coffee or other caffeinated drinks regularly, you could become dependent on it.
6. High blood pressure: Caffeine doesn’t usually increase the risk of heart problems or stroke in most people. But it can raise your blood pressure, and that’s not great because high blood pressure can lead to heart issues and strokes over time. Though the blood pressure increase from caffeine is temporary, it affects people more when they’re not used to it. High doses of caffeine can also raise blood pressure during exercise, whether you have normal blood pressure or slightly high blood pressure. So if you already have high blood pressure, it’s a good idea to watch how much caffeine you have and when you have it.
7. Rapid heart rate: Having a lot of caffeine can make your heart beat faster, and in some cases, it might even cause irregular heart rhythms like atrial fibrillation. This has been reported in young people who had energy drinks with really high caffeine levels. But not everyone will experience this. Some people with heart issues can handle a lot of caffeine without problems. In a study, even heart failure patients who had 100 mg of caffeine per hour for five hours didn’t have heart rate or rhythm issues. Although research results vary, if you ever notice changes in your heart rate or rhythm after having caffeinated drinks, it’s a good idea to cut back on your caffeine intake.
8. Fatigue: Coffee, tea, and drinks with caffeine can make you feel more awake and energized. But here’s the thing: once the caffeine wears off, it can sometimes leave you feeling even more tired than before. A study that looked at 41 research studies found that while caffeinated energy drinks can boost alertness and mood for a few hours, people often feel extra tired the next day. To get the most energy from caffeine and avoid the “crash,” it’s better to have it in moderate amounts, not too much.
9. Frequent urination and urgency: Having a lot of caffeine can make you need to pee more often because it stimulates your bladder. Most research on this has been done with older people and those with bladder problems. For example, a study found that people with overactive bladders who had about 2 mg of caffeine per pound of body weight (which would be around 300 mg of caffeine for someone weighing 150 pounds) had to pee more often and urgently. High caffeine intake might also increase the chances of incontinence in people with healthy bladders.
A big study found that women who had more than 450 mg of caffeine a day had a higher risk of incontinence compared to those who had less than 150 mg a day. If you drink a lot of caffeinated drinks and find that you’re peeing more often or urgently, it could be a good idea to drink less caffeine and see if your symptoms improve.
Having a little bit of caffeine — a minimum of 300 mg per day — can be good for your health. But if you have a lot, it can cause problems and even serious health issues. People react differently to caffeine, so it’s important not to overdo it. Having more caffeine doesn’t always mean better results. If you want the good things from caffeine without the bad, think about how it affects your sleep, energy, and other things in your life. If you need to, cut back on how much caffeine you have.