Spilling the Beans
The Only Way Out is Through.
As Leaders of LIGHT, we get paid to make sure that all the trains run on time.
Some days, it’s easy.
Some days, it’s not.
And some days, despite our best efforts, we just need a little help.
And that’s where caffeine comes in.
You know what I’m talking about.
Perhaps Jackie Chan said it best, “Coffee is a language in and of itself.”
In fact, if used appropriately, not only can coffee (and caffeine) give you a much-needed boost, but there’s a pile of evidence suggesting it also improves your health, increases your alertness, and enhances your physical performance.
But the key word here is appropriate: the devil is definitely in the details.
So, in this week’s edition of Leading with LIGHT, let’s spill the beans (clever, huh?) on how much caffeine is too much.
First, the Scoop on Caffeine: The Benefits and Side Effects
By definition, caffeine is classified as a central nervous system stimulant. This means that, if used wisely, it has the ability to do some pretty amazing things.
In the right amount, caffeine can increase your alertness, maximize your focus, and enhance your reaction time. What’s more, there’s a decent amount of research suggesting that the right dose of caffeine can also decrease the feeling of effort and pain during times of strenuous activity (which allows you to work with more intensity and for longer periods of time).
When it comes to your overall health, there’s even more good news in that caffeine—in the right amount—can also potentially lower your risk of certain diseases like Type 2 diabetes and Parkinson’s.
But if used recklessly, caffeine can cause all sorts of health problems including increased heart rate, anxiety, digestive issues, high blood pressure, headaches, and insomnia.
Like I said, the devil is definitely in the details.
So, what’s the right amount?
How Much is Too Much?
According to general health consensus (and the FDA), most adults can safely consume about 400mg of caffeine per day.
To help you make sense of this, the Center for Science in the Public Interest has done the heavy lifting when it comes to how much caffeine is in different kinds of beverages.
Here are just a few of the highlights:
- 8 oz regular brewed coffee: 100mg of caffeine
- 20oz Starbucks venti: 390-490mg of caffeine
- Lipton Black Tea (1 bag, brewed): 55mg of caffeine
- Mountain Dew (12oz, regular or diet): 54mg of caffeine
- Coca Cola (regular or zero sugar, 12oz): 34mg of caffeine
- Monster Java Triple Shot (15oz): 300mg of caffeine
But there’s more.
Research suggests pregnant women should limit their intake to less than 200mg of caffeine per day—and some recommend avoiding caffeine altogether.
When it comes to kids, it’s an entirely different ball game.
In fact, pediatric experts suggest children ages 12-18 should not consume more than 100mg per day—and kids under 12 should avoid caffeine completely.
Hustle Hard, Sip Wisely
If you are looking to accentuate the positive and eliminate the negative (thanks, Bing Crosby!) from your caffeine consumption, you’d be wise to follow a few really insightful recommendations.
Pay Attention. Remember, different beverages contain different amounts of caffeine. Before you consume it, be sure to find out how much of a punch it packs. Remember, your daily max level should be no more than 400mg.
Keep Track. If you want to maximize the upside (and minimize the downside), experts recommend tracking your daily intake. By keeping a log, you can effectively monitor the time, the amount, and in what form you are consuming caffeine. With this as the foundation, you can also record how you feel—and perform—on that particular day.
Consider the Timing. Too close to bedtime and you will definitely pay the price. In fact, many experts believe your last cup shouldn’t be later than 3:00 p.m. in the afternoon.
Hydrate. Coffee is a diuretic which means that, when you drink it, you’ll urinate more. Because of this, you’ll want to be sure to drink enough water throughout the day.
Watch the Sugar Content and Other Additives. A lot of caffeinated beverages contain a sugar and other additives. Pay very close attention to what it is you are consuming.
Listen to Your Body. As we mentioned earlier, when it comes to caffeine, every person is pretty much unique. Listen to your body.
Consult with Your Doctor. If you are struggling with your caffeine consumption (or could potentially experience health problems because of it) have a conversation with your doctor or healthcare professional just to be on the safe side.
Leading with LIGHT
Remember, the fourth component of the Leading with LIGHT framework is “Honor Health: Body, Mind, & Spirit.” That’s why we’ve taken the time to talk about caffeine consumption in this edition of the eNewsletter.
More often than not, if used appropriately, caffeine can prove to be a very useful performance enhancer for a lot of leaders. In fact, in our travels, we’ve come across scores of leaders who use caffeine strategically and reap huge benefits.
However, we understand that there are always exceptions.
Like we said earlier, hustle hard, sip wisely.
Never forget, your health is the pearl of great price. Unfortunately, far too many people come to understand this reality only after they lose it.
Until next time, See LIGHT, Be LIGHT, Spread LIGHT!
Until Next Time...
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About Lead with Light
Lead with Light is an initiative that aims to equip current and emerging leaders with a reimagined approach to servant leadership.
Our ultimate vision is to grow and develop thousands of Leaders of Light to ignite a movement to see light, be light, and spread light in ways only each can.