Rise and shine! As the alarm goes off for the third time this morning, we can all relate to the temptation of hitting that snooze button. However, before reaching for that caffeine fix right away, the recent research suggests it may not be the best solution and could actually leave us feeling more tired than refreshed. Understanding how to best utilize caffeine has become a hot topic, with valuable insights emerging from various studies.
According to the Mayo Clinic, most healthy adults can safely consume up to 400mg of caffeine per day. (1) To put this into perspective, a can of Coke contains around 34 mg, a cup of coffee has about 100mg, and Sol Energy has 150mg. While it may be safe to consume this amount, the question remains - should you? Experts recommend a caffeine intake of 1-3mg per kg of body weight. You can easily calculate your optimal range by converting your weight from pounds to kilograms. For example, if you weigh 180 pounds, that's equivalent to 81 kilograms. So, someone with this weight should aim for 81-243 grams of caffeine in one day. Finding the right amount within this range may require some trial and error, but remember not to exceed the 400mg daily limit, regardless of your weight.
Now that we've established how much caffeine to consume, let's explore the optimal timing for its intake. As mentioned earlier, consuming caffeine first thing in the morning can be counterproductive. You'll want to wait until after your cortisol levels (a hormone that affects various bodily functions) have peaked before introducing something that further boosts cortisol. Cortisol peaks around 30-45 minutes after waking and then starts to decrease. While cortisol has a vital role in helping us wake up and start the day, excessive levels can lead to negative effects such as increased stress hormones and disrupted immune function.
Neuroscientist Andrew Huberman suggests waiting for 90 minutes after waking up before consuming caffeine to avoid interfering with your cortisol levels. This way, you can make the most of your body's natural wakefulness without overstimulating it. Additionally, it's wise to avoid caffeine intake within 8-10 hours of bedtime to ensure a restful night's sleep.
Remember, you have the power to use caffeine strategically to enhance your day. If you're looking for the perfect caffeine source, consider Sol Energy. Our drinks not only contain standard caffeine anhydrous (the type of caffeine found in sodas and energy drinks), but also feature caffeine from Yerba Mate, a slow-releasing variety that prevents sudden crashes, leaving you feeling energized throughout the day. So, the next time your alarm blares in your ear, take a deep breath and know that you now have the knowledge to make caffeine work in your favor. Grab a can of Sol Energy and kiss that sleepiness goodbye with every sip!
Sources:
(1) https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678#:~:text=Up%20to%20400%20milligrams%20(mg,widely%2C%20especially%20among%20energy%20drinks.