Caffeine

Caffeine is the world's most-used stimulant — and in India, most of us take it as chai or coffee. In moderate amounts it's harmless for most people. The real issues are how much, how late in the day, and energy drinks in teenagers.

How much is in common drinks

• Masala chai (1 cup) — around 40–60 mg.
• Filter coffee / instant coffee — 60–120 mg per cup.
• Espresso/cappuccino (café) — 80–150 mg.
• Cola (300 ml can) — 35–45 mg.
• Energy drinks (Red Bull, Monster, etc.) — 80–160 mg per can; some high-caffeine products have over 200 mg.
• "Pre-workout" gym supplements — 150–300 mg per scoop.

A reasonable daily ceiling

• Most healthy adults: up to 400 mg/day — roughly 3–4 cups of coffee or 6–8 cups of chai.
• Pregnant or breastfeeding: keep under 200 mg/day.
• Adolescents (12–17): under 100 mg/day — avoid energy drinks.
• Children under 12: no caffeine.

When caffeine becomes a problem

• Trouble falling asleep — avoid caffeine after about 2 pm if you are caffeine-sensitive.
• Palpitations, shakiness, anxiety, new panic attacks.
• Heartburn, acid reflux, peptic ulcer — caffeine raises stomach acid.
• Worsens migraine, high BP, and arrhythmia in some people.
• Chai/coffee with meals blocks iron absorption — separate them by at least an hour, especially if you're anaemic.

Energy drinks — a real concern

• Cases of cardiac arrhythmia and sudden collapse in teenagers have been reported after large amounts, especially during exercise or mixed with alcohol.
• FSSAI restricts caffeinated beverage labelling but the category is still popular with school and college students.
• Never mix energy drinks with alcohol — a dangerous combination that masks intoxication.

Cutting down

• Caffeine withdrawal can cause headache, tiredness, irritability, poor concentration for 2–4 days.
• Reduce gradually over a week or two rather than stopping cold.