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POSTED: May 04, 2005

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1.	Limit the amount of caffeine you drink to no more than three or four cups of coffee a day. The more caffeine you consume the more tolerant your body becomes so caffeine is less effective when you really need it.
2.	Don’t drink caffeine when you don’t need to, such as in the morning when your body is already waking up. Save it for when you need it!
3.	Stop drinking caffeine 2 or 3 hours before sleep unless you need help staying awake for the drive home.
4.	Keep a record of how much caffeine you consume.

Here is a guide.

Coffee
Instant (1 tea spoon)	75 mg
Brewed (200 ml)	85 mg
Espresso (50 ml)	80 mg
Decaffeinated	5 mg

Soft Drinks
Diet Coke (375 ml)	40 mg
Coke (375 ml)	35 mg
Pepsi (375 ml)	38 mg
Diet Pepsi (375 ml)	36 mg

Tea	40 mg
Black (200 ml)	40 mg
Green (200 ml)	30 mg
Iced (200 ml)

Energy Drinks/Other
Red Bull (200 ml)	80 mg
Chocolate bars	20-40 mg

Caffeine is the most commonly used drug in the world. It is an addictive stimulant which causes headaches and feelings of anxiety in some people and may bring on withdrawal symptoms, such irritability, headaches and fatigue, when you give up.

Caffeine also makes you urinate frequently so tea, coffee and coke are not good thirst quenchers. Drink lots of water in hot weather or when exercising.

Pilbara Health

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