Studies have shown about 75 per cent of people start their day off with a cup of ?jo.? You may be happy to find out that this week I?m going to tell you, ?Go ahead and enjoy that coffee!? In fact, a few cups a day may even have some benefits.
Health Canada had laid out some recommendations as to how much caffeine we should be consuming each day. They suggest we consume no more than 400mg of caffeine daily. This equals about three, eight ounce cups of coffee per day. Remember many coffee mugs and take out coffee cups are larger than eight ounces. Pregnant women and children should consume substantially less than this. Also, please remember coffee is likely not your only source of caffeine each day. Chocolate, energy drinks soda and even some medications have caffeine in them.
Although caffeine can have some benefits there are some negative effects as well. Caffeine is a diuretic which means it will cause you to urinate more frequently. This can lead to dehydration so caffeinated beverages should be avoided in hot weather, during periods of long exercise or other periods of heavy sweat. Caffeine is also linked to behavioural changes both in adults and children. These changes can include anxiety, mood changes, lack of attention, irritability and nervousness as well as insomnia and headaches. In addition, too much caffeine can raise your heart rate and elevate blood pressure.
On the flip side, there doesn?t appear to be any great health risks to the general, healthy population when caffeine is consumed in moderation. This means less than 400mg per day. You may even notice some benefits.
Caffeine can help provide alertness and an increased ability to concentrate. Although during weight training, caffeine won?t provide any strength increases it has been shown to increase endurance. So, that cup of coffee before a cardiovascular workout may help you go even longer. Caffeine also increases dopamine levels which are the ?happy? chemicals released by our brain.
As with everything, coffee or caffeine can be beneficial in moderation. That being said, coffee should not replace water consumption during the day. I would suggest enjoying a nice, warm cup of coffee to get your day started and then switching to water for the remainder of the day to ensure you get adequate fluid intake. Also, skip the cream and sugar to keep your coffee a calorie free beverage!
Say it! Mean it! Do it!
