Capt. Lori W. Maggioni, Deputy Chief,
Nutrition Care Division,
Eisenhower Army Medical Center
In addition to National Nutrition Month, March is National Caffeine Awareness Month. Caffeine is a central nervous system stimulant and tolerance can vary greatly from person to person. Many factors can impact how the body metabolizes caffeine, including age, gender, dietary habits, some medical conditions and certain medications.
According to the 2015--2020 Dietary Guidelines for Americans, a healthy adult can safely consume up to 400 milligrams of caffeine per day. That's about four 8-ounce cups of brewed coffee per day. Data published from the Department of Health and Human Services states that most of the caffeine consumed in the United States comes from coffee, tea and soda. Keep in mind that caffeine content in beverages and brands varies widely.
Energy drinks are beverages that promise consumers an extra boost, with increasing popularity among service members. They are typically high in caffeine and contain additional ingredients including taurine, guarana and B vitamins. Despite recent scrutiny from the Food and Drug Administration regarding the safety of these beverages, 2018 sales of energy drinks were up 4.1 percent compared to 2017 with sales of nearly $11 billion, according to Beverage Industry Magazine.
The U.S. Army Research Institute of Environmental Medicine studies caffeine use and sleep disruption among U.S. Army combat soldiers and service members with different military assignments. Recent findings from surveys of non-deployed and deployed U.S. military members suggest that consumption of energy drinks increases significantly during deployment.
Potential risks and side effects of excess caffeine intake include anxiety, jitteriness, rapid heartbeat, upset stomach and insomnia. Caffeine is an addictive substance. Withdrawal symptoms can negatively impact performance for both soldiers and civilians.
Maintain energy without stimulants
• Fuel yourself with well-balanced meals spaced throughout the day providing a balance of protein, complex carbohydrates and healthy fats. Snack on energy-rich foods such as dried fruits nuts, or trail mix for a natural boost.
• Even mild dehydration can make you feel fatigued. Rely on non-caffeinated beverages to stay hydrated. Drink plain or flavored water frequently throughout the day.
• Get a natural energy boost from physical fitness. Being active can boost your feel-good endorphins and provide stress relief.
• Develop a consistent sleep routine and aim for seven to eight hours per night. With a full sleep bank, you'll feel more alert and able to stay awake naturally. Discontinue caffeine use within six hours of sleep time.
If you have questions about your caffeine intake, meet with a registered dietitian or ask your doctor to help determine how much is appropriate for you.
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SIDEBAR:
Source Caffeine amount (mg)
Brewed coffee (8 oz.) 60 -- 150
Energy drinks/energy bars 80 -- 200+
Soda/Tea (8 oz.) 40 -- 60
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