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    How Long Does Caffeine Last? [Withdrawal & Effects on Sleep]

    The effects of caffeine start right after you consume it and last for more than 6 hours. You can’t “flush” caffeine, but it may help to drink more water.

    HOW LONG DOES CAFFEINE LAST? [WITHDRAWAL & EFFECTS ON SLEEP]

    Clark Coffee & Wellness

    May 28th, 2021 10 minute read

    Coffee is a daily ritual for many people out there who find it a delicious way to get that energy boost they need to start their day.

    But what makes us so dependent on caffeine, and how does it give us that boost we crave? In this article, we'll answer, "How long does caffeine last?"

    (Don’t worry — we love coffee, too. It is possible to drink healthy coffee.)

    TABLE OF CONTENTS

    What Is Caffeine?

    How long does caffeine last in the human body?

    Caffeine’s Effect on the Body

    7 Health Benefits of Caffeine

    Symptoms of Too Much Caffeine

    Symptoms of Caffeine Withdrawal

    How to Avoid Too Much Caffeine

    Who Should Avoid Caffeine?

    Is there caffeine in medicine?

    WHAT IS CAFFEINE?

    Caffeine is a stimulant found in 60 different plants.

    You’re likely most well-acquainted with coffee plants. The coffee you’re drinking comes from coffee beans, or coffee plant seeds. Caffeine is often the preferred drink of choice in the morning for its positive effects: a kick of energy and alertness to start your day.

    What contains caffeine? A cup of coffee isn’t the only available source of caffeine. You’ll find varying amounts of caffeine content in many different sources:

    8 ounces of brewed coffee: 95 mg

    8 ounces of instant coffee: 60 mg

    1 shot (1.5 ounces) of espresso: 64 mg

    8 ounces of black tea: 47 mg

    8 ounces of green tea: 28 mg

    8 ounces of decaffeinated coffee or tea: 2-4 mg

    12 ounces of regular cola: 34 mg

    12 ounces of diet cola: 46 mg

    12 ounces of Mountain Dew and similar soft drinks: 54 mg

    1 ounce of dark chocolate: 24 mg

    8 ounces of most energy drinks: 85 mg

    A quick note on energy drinks: Most cans come in 12 ounces or more, so keep that in mind if you’re trying to limit your caffeine intake.

    HOW LONG DOES CAFFEINE LAST IN THE HUMAN BODY?

    For most people, that immediate jolt of caffeine comes within just 10-15 minutes of consuming it. After 45 minutes, you’re likely enjoying peak levels of caffeine consumption. 6 hours after you’ve had caffeine, about half of it is still in your body.

    How our bodies process caffeine can vary from person to person, from your height to your weight, to how much caffeine you’ve consumed, to how dependent you’ve become on caffeine as your energy source.

    Can caffeine affect you 12 hours later?At about 5-6 hours, nearly half of your dose of caffeine has been metabolized by your body. That’s caffeine’s “half-life” and why you won’t want to have any caffeine close to bedtime. A good rule of thumb is to avoid it about 8 hours before you’re ready to hit the hay.

    That’s just an average, though, and your caffeine sensitivity can certainly come into play here. Those who generally have less caffeine will likely have a lower caffeine tolerance for those additional espresso shots and may have trouble sleeping that night as a result.

    Is caffeine addictive? As a naturally occurring stimulant, caffeine can become addictive as you develop a dependency on it. Caffeine does, after all, give you those warm and fuzzies on top of a boost in alertness, feelings that most caffeine users likely enjoy.

    But there’s some disagreement among researchers as to whether caffeine can go beyond dependency and into addiction. If you ask the American Psychiatric Association (APA), they’ll go far enough to recognize caffeine withdrawal symptoms as a clinical condition without calling caffeine use itself an addiction.

    The World Health Organization (WHO), though, has recognized caffeine dependence in some people as a clinical disorder.

    Despite the benefits of caffeine, it’s then essential to understand that too much caffeine isn’t always a good thing, despite how you feel after that coffee fix.

    CAFFEINE’S EFFECT ON THE BODY

    Caffeine’s energy-boosting properties are caused by where it goes once it’s past your lips.

    The caffeine hits your bloodstream, stimulating your central nervous system into a more alert state. Those who are used to regular caffeine consumption may not feel the effects as quickly as those who limit their caffeine intake.

    Caffeine tolerance is a thing, and you may find that the more caffeine you consume, the more you’ll need for those same positive effects you were enjoying.

    How long caffeine lasts really depends on your tolerance and a few other factors we’ve mentioned: your body type (including heights and weight), how much caffeine you’ve taken in, and your sensitivity to caffeine.

    7 HEALTH BENEFITS OF CAFFEINE

    Caffeine’s benefits make it a safe option in moderation if you’re feeling less than alert. The health benefits of caffeine include:

    Improved focus, concentration, and alertness

    Improved energy levels

    Boosts in memory and reaction times

    Potential link to dementia prevention

    Metabolic boost and weight loss support

    Source : drinkgoldenratio.com

    How Long Does Caffeine Last?

    Caffeine is a fast-acting stimulant that works on your central nervous system. It can increase your blood pressure and heart rate, boost your energy, and improve your overall mood. The effects will continue to last for as long as the caffeine remains in your body. But how long does this last, exactly? Learn the answer.

    How Long Does Caffeine Stay in Your System?

    Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Kristeen Cherney — Updated on November 6, 2018

    Overview

    Caffeine is a fast-acting stimulant that works on your central nervous system. It can increase your blood pressure and heart rate, boost your energy, and improve your overall mood.

    You may begin experiencing the effects of caffeine right after consuming it, and the effects will continue to last for as long as the caffeine remains in your body.

    But how long does this last exactly? The answer depends on a variety of factors.

    How long symptoms last

    According to the American Academy of Sleep Medicine, caffeine’s half-life is up to 5 hours. Half-life is the amount of time it takes for a quantity of a substance to be reduced to half the original amount.

    So if you’ve consumed 10 milligrams (mg) of caffeine, after 5 hours, you’ll still have 5 mg of caffeine in your body.

    The effects from caffeine reach peak levels within 30 to 60 minutes of consumption. This is the time you’re most likely to experience the “jittery” effects of caffeine.

    You might also urinate more due to the liquid volume being ingested and caffeine’s mild diuretic effect.

    The other half of caffeine that you consume can last much longer than 5 hours.

    People with caffeine sensitivities might feel symptoms for several hours or even a few days after consumption.

    Due to the long-term effects of caffeine, the American Academy of Sleep Medicine recommends that you don’t consume it at least six hours before bedtime. So if you go to bed at 10:00 p.m., you should have your last round of caffeine no later than 4:00 p.m.

    What food and drinks contain caffeine?

    Caffeine is a natural substance found in a variety of plants, including coffee and cocoa beans, and tea leaves.

    There are also artificial forms of caffeine that are commonly added to sodas and energy drinks.

    Try to avoid these foods and drinks, which often contain caffeine, within six hours of your anticipated bedtime:

    black and green tea

    coffee and espresso drinks

    chocolate energy drinks soft drinks

    certain over-the-counter medications that contain caffeine, such as Excedrin

    Decaffeinated coffee contains small amounts of caffeine, so if you’re sensitive to the effects of caffeine, you should also avoid decaffeinated coffee.

    Caffeine and breastfeeding

    For years, experts have advised women to use caution when consuming caffeine during pregnancy. This is due to the risk of miscarriage or birth defects.

    While these effects are no longer relevant after birth, there are still some cautions to consider if you plan on consuming caffeine while you’re breastfeeding.

    Caffeine can be transferred through breast milk to your baby. The March of Dimes recommends limiting caffeine consumption to two cups of coffee per day when you’re breastfeeding.

    If you consume other items containing caffeine throughout the day, such as soda or chocolate, you may need to cut back on the coffee and other highly caffeinated items.

    Consuming more than 200 mg of caffeine a day could have unintended consequences for your baby. They might have sleeping difficulties, and they could become fussy.

    Some mothers also notice colic and jitteriness in babies who are exposed to caffeine. Although these aren’t considered long-term issues, the symptoms could cause your baby discomfort.

    The key to making sure your baby doesn’t experience the effects of caffeine is to plan out your consumption wisely.

    According to the Australian Breastfeeding Association, your baby can consume about 1 percent of the caffeine you consume if you breastfeed.

    The peak amount is reached at about one hour after you’ve had caffeine. The best time to breastfeed your baby would be before consuming a caffeinated beverage or within the first hour of caffeine intake.

    Also, since the half-life of caffeine in breastmilk is about 4 hours, breastfeeding 4 hours after caffeine intake is also recommended.

    Caffeine withdrawal

    If you’re used to drinking caffeine, you might experience withdrawal if you stop taking it.

    According to the American Heart Association

    Trusted Source Trusted Source

    , you might experience withdrawal symptoms within 12 to 24 hours of your last caffeinated item. These symptoms may include:

    headache (the most common symptom)

    depression anxiety

    drowsiness and fatigue

    Caffeine withdrawal symptoms tend to resolve within 48 hours. However, if you’re used to consuming large quantities, quitting cold turkey could make your withdrawal symptoms more severe.

    The best way to cut out caffeine is to decrease the amount you consume every day.

    You can simply reduce the number of caffeinated products you consume, or you can swap out certain items. For example, you can trade one coffee per day for green tea.

    How much caffeine is in coffee and tea?

    The amount of caffeine in a cup of coffee or tea is affected by many factors, such as the brewing technique, the type of beans or tea leaves, and the way the beans or leaves were processed.

    Beverage Caffeine in milligrams (mg)

    8-ounce cup of coffee 95–165

    1-ounce espresso 47–64

    8-ounce cup of decaf coffee 2–5

    Source : www.healthline.com

    Caffeine: How Long Do Its Effects Last?

    Learn more about how long caffeine lasts, along with the pros, cons, and potential health risks.

    Diet & Weight Management Reference

    What to Know About How Long Caffeine Lasts

    By WebMD Editorial Contributors

    Reviewed by Jabeen Begum on June 22, 2021

    IN THIS ARTICLE

    What is Caffeine?

    How Long Does Caffeine Last?

    Pros of Caffeine Cons of Caffeine

    Other Considerations

    Caffeine is a common feature of many sodas, coffee, and food products. It’s a drug that is made naturally in the leaves and seeds of many plants and gives an energy boost when consumed. But how long do the effects of caffeine last, and how does it affect your health?

    What is Caffeine?

    Caffeine is classified as a drug because it stimulates the central nervous system, raising alertness. Caffeine is popular because of the temporary energy and mood boost it provides.

    Before caffeine is processed in drinks and foods, it has a very bitter taste. It may enhance the flavors of some foods and drinks like coffee and chocolate, but most sodas and teas are designed to eliminate the bitter taste of caffeine.

    Caffeine is addictive, and that’s one reason it’s used in so many products: to keep you coming back for more. If you drink coffee or soda regularly and then stop, you may have withdrawal symptoms.

    Medical professionals consider moderate consumption to be 200 to 300 milligrams (mg) of caffeine per day. Here’s how much caffeine is in your average food and drinks:

    Espresso: 145 mg per 50-milliliter cup

    Energy drink: 80 mg per 250-milliliter cup

    Instant coffee: 80 mg per 250-milliliter cup

    Black tea: 50 mg per 220-milliliter cup

    Soda: 36.4 mg per 375-milliliter can‌

    Milk chocolate: 10 mg per 50-gram bar

    Effects of caffeine. Caffeine may give you a temporary mood and energy boost, but its addictive properties can be dangerous. How caffeine affects you depends on:

    Your weight, height, and health

    Whether you get caffeine regularly

    Other drugs that are taken at the same time ‌

    Amount of caffeine consumed

    It is possible to overdose on caffeine if you have too much. Caffeine in beverages and food is usually safe, but taking it in powder form can be dangerous. Get medical attention right away if you have any of these symptoms:

    Uncontrollable shaking

    Nausea or vomiting Severe belly pain Diarrhea Faster breathing

    Feeling nervous or anxious

    Irritability and agitation

    Fast heart rate Confusion Panic attack‌ Seizures

    Long-term effects. If you get a lot of caffeine over a long period of time, you may develop chronic side effects. Talk to your doctor if you have:

    Anxiety Trouble sleeping Ulcers Osteoporosis

    Irritability and headaches

    Dizziness Ears ringing

    Uncontrollable shaking

    Weakness and tiredness

    Rapid or irregular heartbeat

    Fast breathing Lack of appetite

    Nausea, vomiting, and diarrhea

    Sudden thirst Low blood pressure Seizures‌ Confusion

    How Long Does Caffeine Last?

    You notice the effects of caffeine within 15 minutes. The levels in your bloodstream peak an hour later and remain there for several hours. About 6 hours after you consume caffeine, half of it is still in your body. Caffeine may not completely clear your bloodstream until after 10 hours.

    Short-term side effects include:

    Feeling alert Desire to be active

    Restlessness or excitability

    Anxiety and irritability

    Dehydration

    Need to urinate more often

    Higher body temperature

    Faster breathing Headache

    Lack of concentration‌

    Stomach pain

    Pros of Caffeine

    Increased energy. Most people drink caffeine to beat feelings of sluggishness. It gives a burst of energy that can last hours.Better mood. Caffeine often gives you a boost that enhances your mood. It may make you feel happier and lighter.

    Cons of Caffeine

    Withdrawal. It can be hard to cut caffeine out of your diet. Withdrawal symptoms begin 12 to 24 hours after you last had any and can linger for up to 7 days. These symptoms can include:

    Severe headache Extreme fatigue Nausea and vomiting

    Anxiety and irritability

    Sweating Feeling depressed

    Inability to concentrate ‌

    Muscle pain or weakness

    Bone density loss. For women who’ve gone through menopause, caffeine can affect your bone density by taking away calcium from your bones. This leads to a faster progression of osteoporosis.

    Other Considerations

    Caffeine has some desirable side effects, but many people avoid it for health reasons. You may know the obvious sources of caffeine, but it can also hide in food and medication additives.

    If you’re concerned that a medication may contain caffeine, talk to your doctor. They may be able to recommend something without it.

    Be sure to check packages for these ingredients that contain caffeine:

    Choline Ginseng Glucuronolactone Guarana Inosol Kola nut Malic acid Maltodextrin Niacin Pantothenic acid Taurine Theanine Tyrosine Yerba mate

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