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Caffeine Guide Overview of caffeine types, doses & safety tips. `/caffeine-guide`
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2. Caffeine Section
Types of Caffeine Sources
Source Avg. Caffeine (mg) per Serving Notes
Coffee (8 oz brewed) 95 Strongest source, varies with roast & brew time
Tea (black, 8 oz) 40–70 Contains L‑theanine → smoother alertness
Energy Drink (250 ml) 80–150 Often includes added sugars and B vitamins
Soda (cola, 12 oz) 30–50 Lower caffeine but sweetened; can be high in calories
Why Not Rely on Energy Drinks?
High Sugar & Calories – Regular consumption contributes to weight gain and dental erosion.
Additive Stress – Excessive stimulants may increase heart rate, anxiety, or disrupt sleep patterns.
Short‑Term Boost – The effect wears off quickly; you might cycle through more drinks, compounding intake.
4. Practical Recommendations for Your Routine
Goal Suggested Intake How to Achieve
Avoid Energy Drinks 0–1 per week at most Replace with water or herbal tea if thirsty; keep energy drinks out of reach.
Maintain Caffeine Balance ≤ 400 mg/day (≈4 cups coffee) Spread intake throughout the day: morning, mid‑morning, early afternoon, and a small cup before lunch.
Reduce Habitual Overuse Gradually cut back by 50 mg each week Replace one cup with decaf or a non‑caffeinated beverage; use smaller cups.
Manage Sleep Quality No caffeine after 2 pm (or at least 6–8 h before bedtime) Shift coffee consumption to earlier in the day; avoid stimulants close to bedtime.
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4. Practical Daily Plan
Below is a template that incorporates these principles. Feel free to adjust times and amounts according to your own schedule.
Time Beverage Quantity
7:00 am Coffee (regular) 8 oz (≈1 cup)
9:30 am Coffee (light roast, no milk) 6 oz (≈
