A warm, hearty cup of joe loaded with about 200 mg of caffeine can help you last through the stress and toll of the day’s grind. But, like your phone battery, it can run out after a while or last longer than usual, so how long does 200mg of caffeine last in your system?
Effects Of Caffeine In The Body
Caffeine is a natural chemical with stimulant effects. It is found in beverages like coffee, tea, cola, cocoa, guarana, or yerba mate. It stimulates the central nervous system, heart, muscles, and the centers that control blood pressure.
People commonly use caffeine to get mental alertness, relieve headaches and migraines, and improve athletic performance and memory. Some have a cup of coffee after lunch and still sleep soundly at night,
When the body ingests caffeine, the enzymes in the liver break it down, metabolizing it into paraxanthine and theophylline, which are compounds that temporarily block the A1 and A2 adenosine receptors in the brain. Adenosine is a chemical found in the cells that naturally builds in your system, promoting the sleep drive or a person’s need for sleep. But one won’t feel this sleepiness if it can’t bind to your receptors.
On the other hand, caffeine doesn’t just block adenosine; it also triggers the release of adrenaline, giving you a mental and physical energy boost. It makes us more alert and increases attention, reaction times, and memory. The body absorbs caffeine quickly and feels its effects quickly, reaching peak levels in your system 15 to 120 minutes after consuming it.
How Long Does 200mg Of Caffeine Last In The Body?
The half-life of caffeine can be anywhere from 3 to 7 hours. So, if a person drinks an 8 oz cup of coffee containing about 200 mg of caffeine, one would still have 100 mg or half of the original amount remaining in your system about five hours later and a quarter of it about 10 hours later. Caffeine can take up to 12 hours to fully leave a body’s system.
Most people consume caffeine from drinks, and the amount of caffeine in different drinks can vary a lot, but below is a common value:
- 8 oz cup of coffee: 95-200 mg
- 12 oz can of cola: 35-45 mg
- 8 oz energy drink: 70-100 mg
- 8 oz cup of tea: 14-60 mg
Side Effects Of Caffeine
Taking caffeine can come with side effects. Frequently taking high amounts of caffeine can increase caffeine tolerance, meaning your body gets used to it, and you need to have more of it to feel the same stimulating effects. Once the body becomes dependent on it, caffeine withdrawal can be difficult, causing symptoms like headaches, fatigue, irritability, muscle pain, and anxiety.
At the same time, some need to be more careful about caffeine intake. Otherwise, it could cause sleeplessness (insomnia), restlessness, and even increased heart rates. It can easily disrupt sleep as it can delay when you fall asleep, reduce total sleep time, and decrease the amount of deep sleep you get, and It can also mask the effects of sleep deprivation, temporarily improving your performance and making you feel less sleepy, with this cycle leading to more caffeine dependence and even more sleep loss.
Who should avoid or limit their caffeine intake?
People with the following conditions should check with their healthcare provider about whether they should limit or avoid caffeine:
- In pregnant women, since caffeine passes through the placenta to the fetus, it could reduce the blood supply and inhibit fetal growth.
- Breastfeeding women, since you consume a small amount of caffeine is passed along to the baby. While most babies aren’t affected by this, those who are sensitive may be extra fussy or wakeful after drinking milk with trace amounts of caffeine.
- Those with sleep disorders (i.e., insomnia)
- People with frequent migraines or other chronic headaches.
- People with GERD or ulcers. (try a coffee made for GERD)
- Those with arrhythmia (irregular heartbeats)
- People who suffer from high blood pressure.
- People with anxiety and other mental health problems.
- For people with diarrhea, caffeine might worsen diarrhea, especially when taken in high amounts.
- Taking certain medicines or supplements, including stimulants, antibiotics, asthma, and heart medicines.
- In people with bleeding disorders, caffeine might aggravate bleeding disorders.
- In people with heart conditions, caffeine can cause irregular heartbeat in sensitive people. Use caffeine with caution.
- In people with diabetes, caffeine might affect how the body uses sugar. If you have diabetes, use caffeine with caution.
→ Benefits of quitting caffeine
Caffeine is a staple for many people as it helps keep them awake, alert, and productive throughout the workday and even yields some helpful health benefits. The effects of caffeine may last up to 7 hours, depending on the caffeine content and the person’s response to caffeine.
You may need to watch your caffeine intake since the remaining caffeine in your body can affect sleep and rest. If you’re having problems with caffeine, stop taking them or consult your healthcare provider for proper treatment.
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