You have probably indulged in excessive coffee drinking from time to time. We all have!
If you are feeling tired and in need of an energy boost, you will be tempted to overload on caffeinated drinks. And if you love your coffee, you might drink plenty of it, whether you need a pick-me-up or not. Caffeine is the most widely consumed stimulant on the planet, and it is safe to ingest. But you can have too much of a good thing! Coffee is certainly energising and helps us to remain alert. It’s incredibly delicious too! But if you drink too much, when the effects of the caffeine wear off, you might end up feeling even worse than you did before you put the cup to your lips.
That awful feeling of fatigue is what is known as a caffeine crash, and it is best avoided!
So, what is caffeine, how does it impact the human body and how can you avoid a caffeine crash?
What is caffeine?
Caffeine is a central nervous system (CNS) stimulant. It’s found naturally in the leaves, seeds, and fruits of many plants. Natural sources of caffeine include coffee and cocoa beans, kola nuts, and tea leaves. caffeine is also produced synthetically and then added to a variety of consumables including sodas, energy drinks and supplements.
How does caffeine impact the body and mind?
The impact of caffeine varies from one person to another as does the amount of caffeine required to induce the known effects of this stimulant.
When consuming caffeine you could experience:
- Improved alertness
- Reduced fatigue
- Enhanced reaction times
- Improved concentration
- Better motor coordination
- Enhanced athletic performance
- Greater endurance
- Improved muscular strength
- A reduction in perceived exertion
- Increased anxiety and related symptoms such as increased heart rate and body temperature.
- Panic attacks
- Restlessness
- Stomach upset
What is a caffeine crash?
After the stimulating effects of caffeine wear off, it’s perfectly normal to feel less alert. However, it is possible to experience extreme tiredness, an inability to concentrate, irritability, or a headache. This is a caffeine crash, and it can feel just like an unpleasant hangover. Symptoms vary in severity and can last for a few hours or for many days. It can be incredibly frustrating when you drink several coffees to boost your energy levels only to find that after the initial honeymoon period is over, you feel more tired than before.
Why do caffeine crashes happen?
Caffeine is a stimulant that gives you a boost, but it doesn’t remove or reverse the causes of your fatigue or lethargy which generally include lack of sleep. When caffeine has left your system, the increased energy it gave you disappears. By that time, you will have been awake for significantly longer and so it makes sense that you will feel even more tired. The impact of tiredness will have been masked by caffeine, but your brain will have continued to produce the chemicals associated with signalling the need for sleep. These build up in your brain and so when the caffeine mask is removed, your brain will start informing you that you are now seriously tired.
How do you avoid a caffeine crash?
Happily, there are several ways to avoid a caffeine crash or to mitigate its impact:
-
Don’t drink coffee when sleep deprived
Using caffeine to fend off fatigue isn’t a great idea if you are significantly sleep deprived. The caffeine will keep you awake for longer but as explained above, it will mask the effects of fatigue rather than remove them. You should only binge on coffee when you have benefitted from a good night’s sleep. Get some sleep!
You may have indulged in a few cups of coffee to stave off fatigue but there comes a time when you must listen to what your body is trying to tell you. Caffeine should not be used to keep you awake for hours and hours. If at all possible, when you feel tired, admit defeat and get some shut eye.-
Leave more time between drinks
Spreading your caffeine consumption across the day will keep your energy levels high while preventing an overload that leads to a crash. Caffeine will enter your system steadily over a longer period. After drinking a coffee, it is best to wait around two hours before consuming another. -
Limit your caffeine consumption
It is usually excessive consumption that later results in a caffeine crash. So, it makes sense to limit the amount of caffeine that you ingest. Try not to consume more than 400mg of caffeine each day. A typical 8-oz cup of regular coffee contains around 80–100mg of caffeine. -
Drink plenty of water
Coffee is a mild diuretic and so it contributes to dehydration and any level of dehydration will enhance fatigue. Try drinking water between coffees to remain hydrated. You should certainly drink water if you sense that you are experiencing a caffeine crash as dehydration could only make things worse. -
Eat properly
It is advisable to drink coffee on a full stomach. Food delivers longer-lasting energy than caffeine and so could protect you from the need to over-indulge in coffee. You will find that the energy from the food will mitigate the effects of a caffeine crash. If you feel a crash descending upon you, raid your cupboards for snacks. -
Drink decaf
If the idea of drinking decaf fills you with dread, it is worth noting that premium and specialist decaf coffees can taste amazing. Of course, if you are drinking coffee precisely because you want an injection of caffeine, decaf wouldn’t be an appealing option. But if you are drinking coffee just because you love it, then why not substitute at least some of your regular brews for decaf? -
Don’t go cold turkey
If you regularly consume caffeine, you may have developed some degree of caffeine dependence. It is surprising how little caffeine you need to ingest on a regular basis to become dependent on it. As little as 100mg per day could prove problematic. If you wish to limit your dependence, don’t abruptly quit consuming caffeine as this will induce withdrawal symptoms. These are likely to be similar to the symptoms you experience during a caffeine crash. Reduce your caffeine consumption gradually over a few weeks and you may completely avoid withdrawal symptoms.
Conclusions
You don’t have to deny yourself the pleasure of drinking coffee if you wish to avoid caffeine crashes. After all, a little of what you fancy does you good. All you need to do is treat yourself to the right amount of sleep, limit your caffeine consumption to sensible levels, spread that consumption across the day, eat well and drink some water. As with most things in life, it is excess that causes issues. Well-timed and moderate coffee consumption shouldn’t result in a caffeine crash or any unpleasant symptoms.