Salt Lake City, UT – As caffeine becomes an integral part of daily routines for millions, the conversation surrounding its effects is increasingly complex. Dr. Brett Toresdahl, a board-certified physician and sports medicine expert at University of Utah Health, sheds light on the diverse impacts of caffeine, emphasizing the need for individualized understanding and responsible consumption. He was recently featured in Is caffeine good or bad for your health? – Deseret News and How athletes use caffeine: Boosting performance or risking health? (msn.com)
Caffeine is found in a wide range of beverages, and its concentration can vary significantly. An 8-ounce cup of coffee typically contains between 95-200 milligrams of caffeine, while a 12-ounce can of cola offers only 35-45 milligrams. In contrast, energy drinks can vary even more, with some brands reaching up to 200 milligrams per 12-ounce serving. Dr. Toresdahl stresses the importance of being mindful of cumulative caffeine intake: “With such a broad spectrum of caffeine concentrations in different products—from sodas to energy drinks—individuals need to be aware of their overall consumption.”
Surprisingly, caffeine can also be found in unexpected places such as certain gums, energy bars, pain relievers, flavored waters, and even some ice creams. Chris Mohr, fitness and nutrition advisor, notes, “Always read labels carefully to avoid excessive caffeine intake, which can lead to unwanted side effects.”
The impact of caffeine varies widely among individuals, making it crucial to understand personal tolerance levels. “Some people can enjoy coffee right before bed, while others may find even small amounts disrupt their sleep,” said Sarah Dehoney, a neurology clinic pharmacist at University of Utah Health. Dr. Toresdahl recommends a cautious approach: “Start low, go slow, and pay attention to your body’s responses. Signs of excessive intake can include racing heart, anxiety, irritability, and sleep disturbances.”
With the varying effects of caffeine, it’s easy to see why opinions diverge on its health implications. “There’s a sweet spot that’s different for everyone,” Dr. Toresdahl explained. “While some may experience adverse effects like increased heart rate or anxiety, others can tolerate higher amounts without issue. Caffeine can also lead to dehydration, especially during exercise.”
For those contemplating their caffeine habits, Dr. Toresdahl advocates for moderation. “If you find yourself consuming multiple cups of coffee daily, it may signal other underlying issues such as poor sleep quality or diet. Relying on caffeine can create a cycle of fatigue and sleep disturbances.”
As our understanding of caffeine continues to evolve, Dr. Toresdahl’s insights offer a balanced perspective on its use in both athletic performance and daily life. For those looking to make informed choices about caffeine, the mantra remains: everything in moderation.