Why does coffee make you pee more often. How does caffeine affect your bladder and urinary system. What are the effects of caffeine on urinary incontinence and infections. How much caffeine is safe to consume for bladder health.

The Science Behind Caffeine’s Impact on Urination

Caffeine, the world’s most widely consumed psychoactive substance, is found naturally in various plants and added to numerous beverages and medications. While it offers a beloved energy boost, it also has a significant impact on our urinary system. But why exactly does that morning cup of coffee send you rushing to the bathroom?

Caffeine’s Diuretic Effect

Caffeine acts as a diuretic, which means it promotes the production of urine. This effect occurs due to several mechanisms:

• Increased blood flow to the kidneys
• Reduced water and sodium absorption
• Direct stimulation of the bladder’s smooth muscle

These factors combine to create a more frequent and urgent need to urinate. The more caffeine you consume, the stronger this effect becomes.

Blood Pressure and Bladder Activity

Caffeine is known to raise blood pressure, which contributes to that alert feeling you experience after consuming caffeinated beverages. This increase in blood pressure can also lead to an overactive bladder, as the elevated pressure affects the entire urinary system.

Caffeine’s Role in Urinary Health Issues

Beyond simply increasing the frequency of urination, caffeine consumption can potentially contribute to various urinary health concerns.

Urinary Incontinence

Research has shown a strong correlation between caffeine intake and urinary incontinence. Women who consume high levels of caffeine (400 mg or more daily) are 70% more likely to experience urinary incontinence. Similarly, men who drink about two cups of coffee a day have a significantly higher risk of experiencing leaks compared to those who drink less or abstain entirely.

Urinary Tract Infections (UTIs)

Caffeine’s diuretic effect can indirectly contribute to urinary tract infections. By promoting frequent urination and potentially leading to dehydration, caffeine may create conditions that are more favorable for bacterial growth in the urinary tract. Adequate hydration and complete bladder emptying are crucial for preventing UTIs, both of which can be affected by high caffeine consumption.

How Much Caffeine Are You Really Consuming?

Many people underestimate their daily caffeine intake, unaware of the various sources beyond their morning coffee. Let’s break down the caffeine content in common food and beverages:

• Espresso (1-½ oz cup): 150 – 200 mg
• Brewed coffee (8 oz): 150 – 200 mg
• Energy drink (8 oz can): 80 – 100 mg
• Instant coffee (1 teaspoon): 60 – 80 mg
• Dark chocolate (1.7 oz bar): 60 mg
• Black tea (8 oz cup): 50 mg
• Cola (12 oz can): 50 mg
• Milk chocolate (1.7 oz bar): 10 mg

Considering these amounts, it’s easy to see how caffeine intake can quickly add up throughout the day, potentially impacting your urinary health.

Recommended Caffeine Intake for Bladder Health

For individuals with urinary incontinence or other bladder problems, the ideal amount of caffeine is zero. If you must consume caffeine, it’s recommended to limit intake to less than eight ounces of coffee per day. For those without existing bladder issues, up to two cups of coffee a day is generally considered safe, with the following guidelines:

• First cup should be no larger than 12 ounces
• Second cup preferably decaffeinated

It’s important to note that individual tolerance and sensitivity to caffeine can vary, so pay attention to your body’s responses and adjust accordingly.

Strategies for Reducing Caffeine Intake

If you’re looking to cut back on caffeine for the sake of your bladder health, it’s best to do so gradually to minimize withdrawal symptoms. Here’s a technique called Caffeine Fading that can help:

1. Reduce intake by ½ cup (4 oz) per day of your caffeinated beverage of choice over a one to two-week period.
2. Replace caffeinated drinks with alternatives like fruit juice, vegetable juice, water, milk, or decaffeinated options, especially during meals.
3. Opt for caffeine-free versions of sodas and other beverages when available.
4. Increase water intake to maintain proper hydration and support bladder health.

Remember, if you find yourself relying heavily on caffeine to stay awake, it may be worth examining your sleep habits and finding ways to improve your overall rest.

The Hidden Sources of Caffeine

While coffee and tea are well-known caffeine sources, many people are unaware of the other products that contain this stimulant. Being mindful of these hidden sources can help you better manage your caffeine intake:

Medications and Supplements

Caffeine is often found in:

• Over-the-counter pain relievers
• Cold and flu medications
• Diet pills and weight loss supplements
• Pre-workout formulas

Always check the labels of medications and supplements to be aware of their caffeine content.

Food Products

Some surprising foods that may contain caffeine include:

• Chocolate and cocoa-based products
• Ice cream and frozen yogurt (especially coffee or mocha flavors)
• Energy bars and gels
• Some flavored yogurts

Be particularly cautious with products marketed as “energy-boosting” or those containing guarana, a natural source of caffeine.

The Importance of Hydration in Bladder Health

While managing caffeine intake is crucial for maintaining bladder health, proper hydration plays an equally important role. Adequate fluid intake helps flush out bacteria and toxins from the urinary system, reducing the risk of infections and promoting overall urinary health.

Balancing Hydration and Urination

Is it possible to drink too much water? While staying hydrated is essential, excessive fluid intake can lead to more frequent urination, potentially exacerbating bladder control issues. Here are some guidelines for balanced hydration:

• Aim for 6-8 glasses (8 oz each) of water per day, adjusting based on activity level and climate
• Spread fluid intake throughout the day rather than consuming large amounts at once
• Reduce fluid intake in the evening to minimize nighttime urination
• Listen to your body’s thirst cues

Remember, other factors such as certain medications, medical conditions, and alcohol consumption can also affect your hydration needs and urinary patterns.

Alternative Beverages for Bladder Health

If you’re looking to reduce your caffeine intake while still enjoying flavorful beverages, consider these bladder-friendly alternatives:

Herbal Teas

Many herbal teas are naturally caffeine-free and may offer additional health benefits. Some options include:

• Chamomile tea: Known for its calming properties
• Peppermint tea: Can aid digestion
• Rooibos tea: Rich in antioxidants
• Ginger tea: May help reduce inflammation

Fruit-Infused Water

Adding slices of fresh fruit to water can provide a refreshing, flavorful drink without caffeine or added sugars. Try combinations like:

• Lemon and cucumber
• Strawberry and basil
• Orange and mint
• Watermelon and rosemary

Decaffeinated Versions

For those who enjoy the taste of coffee or tea but want to limit caffeine, decaffeinated options can be a good compromise. However, be aware that decaf doesn’t mean caffeine-free – these beverages still contain small amounts of caffeine.

Lifestyle Factors Affecting Bladder Health

While managing caffeine intake is important, other lifestyle factors can significantly impact bladder health and function. Consider these additional aspects:

Physical Activity and Exercise

Regular physical activity can help strengthen the pelvic floor muscles, which play a crucial role in bladder control. Kegel exercises, in particular, can be beneficial for both men and women in improving urinary continence. However, high-impact activities may sometimes exacerbate bladder issues, so it’s important to find a balance that works for your body.

Diet and Nutrition

Certain foods and drinks can irritate the bladder and potentially worsen urinary symptoms. Common irritants include:

• Spicy foods
• Citrus fruits and juices
• Artificial sweeteners
• Alcohol
• Tomato-based products

Keeping a food diary can help you identify personal trigger foods and beverages that may be affecting your bladder health.

Stress Management

Chronic stress can impact various bodily functions, including bladder control. Stress can lead to muscle tension, including in the pelvic area, potentially contributing to urinary urgency and frequency. Incorporating stress-reduction techniques such as meditation, deep breathing exercises, or yoga may help improve overall bladder health.

When to Seek Professional Help

While managing caffeine intake and implementing lifestyle changes can significantly improve bladder health for many individuals, persistent urinary issues may require medical attention. Consider consulting a urologist if you experience:

• Frequent urination that interferes with daily activities or sleep
• Persistent urinary incontinence
• Pain or burning sensation during urination
• Blood in urine
• Difficulty starting or maintaining urine flow
• Recurrent urinary tract infections

A urologist can provide a comprehensive evaluation, diagnose any underlying conditions, and recommend appropriate treatments or interventions tailored to your specific situation.

The Future of Caffeine and Bladder Health Research

As our understanding of the complex relationship between caffeine consumption and urinary health continues to evolve, ongoing research is exploring new avenues for prevention, treatment, and management of bladder-related issues.

Emerging Areas of Study

Current and future research topics in this field include:

• Genetic factors influencing caffeine sensitivity and bladder function
• The potential protective effects of certain compounds in coffee against bladder cancer
• Development of caffeine alternatives that provide energy without negatively impacting bladder health
• The role of the gut microbiome in mediating caffeine’s effects on the urinary system
• Advanced diagnostic tools for early detection of caffeine-related bladder issues

As research progresses, we may see more personalized recommendations for caffeine consumption based on individual genetic profiles and health status.

Technological Innovations

Advancements in technology are also playing a role in bladder health management:

• Smartphone apps for tracking caffeine intake and urinary symptoms
• Wearable devices that monitor hydration levels and provide reminders for fluid intake
• Non-invasive treatments for overactive bladder using targeted electromagnetic stimulation
• Improved materials for incontinence products that offer better comfort and protection

These innovations may provide individuals with more tools and options for managing their bladder health in conjunction with lifestyle modifications.

Conclusion: Balancing Caffeine Consumption for Optimal Bladder Health

Understanding the relationship between caffeine consumption and urinary health is crucial for maintaining overall well-being. While caffeine can offer benefits such as increased alertness and potential antioxidant properties, its impact on the bladder and urinary system cannot be overlooked.

By being mindful of your caffeine intake, staying properly hydrated, and implementing lifestyle changes when necessary, you can significantly improve your bladder health and reduce the risk of urinary issues. Remember that individual responses to caffeine can vary, so it’s essential to pay attention to your body’s signals and make adjustments accordingly.

If you’re experiencing persistent urinary problems despite making dietary and lifestyle changes, don’t hesitate to seek professional medical advice. A urologist can provide personalized guidance and treatment options to address your specific concerns and help you achieve optimal bladder health.

Ultimately, finding the right balance between enjoying your favorite caffeinated beverages and maintaining a healthy urinary system is key to long-term well-being and quality of life.

A Delicate Dance — Norman Urology Associates

Caffeine is the world’s most popular drug. It occurs naturally in 60 plant species, including coffee beans, cocoa beans, kola nuts and tea leaves. It’s also added to many popular soft drinks, and is found in a number of prescription preparations and over-the-counter medicines like analgesics, diet aids, and cold and flu remedies.

It also irritates your bladder, and for those with urinary incontinence, caffeine should be avoided or used with caution.

Many studies have proved the correlation between caffeine and incontinence. Women who consume high levels (400 mg or more) are 70% more likely to have urinary incontinence. The same is true for men – those who drink about two cups of coffee a day are significantly more likely to experience leaks than those who drink less or none.

How Does Caffeine Affect the Bladder?

Caffeine raises blood pressure, which is the reason for that alert feeling you get when you drink a cup of coffee, have a cola or eat a chocolate bar. This increased blood pressure makes your bladder overactive, and caffeine consumption can contribute to including increased urination, bladder infections and urinary incontinence. It’s also thought to have a direct effect on the bladder’s smooth muscle.

The Diuretic Effect

Caffeine has a diuretic effect on the bladder, and the more caffeine consumed, the greater the desire to urinate. Caffeine increases the blood flow to the kidneys and reduces the absorption of water and sodium.

This increases your body’s urgency to pass liquid, and this diuretic effect contributes to dehydration. You might drink more coffee or a soft drink to quench your thirst, but they are actually making you more thirsty. 

Urinary Tract Infections

Caffeine use can contribute to urinary tract infections in the bladder because they are often spread due to hydration or inadequate bladder emptying. Caffeine dehydrates your body by interfering with fluid retention, forcing your body to eliminate liquids before they can be adequately absorbed.

Urinary Incontinence

Caffeine consumption contributes to incontinence. If you’re suffering from bladder weakness, consider cutting down on things like coffee, tea and soda. Caffeine is so many things today, you probably aren’t aware of how much you are actually consuming.

How Much Caffeine Am I Consuming?

You might use coffee or tea to help you wake up, stay energized or you might simply love the taste. You might have a cup of tea mid-morning or a soda with your lunch. Maybe you consume an energy drink in the afternoon and then have a chocolate dessert after dinner.

Do you know how much caffeine you are actually consuming? Let’s look at the amounts in common food and drink:

Source             Caffeine (mg)

Espresso (1-½ oz cup) 150 – 200 mg

Brewed coffee (8 oz) 150 – 200 mg

Energy drink (8 oz can)    80 – 100 mg

Instant coffee (1 teaspoon)   60 – 80 mg

Dark chocolate (1.7 oz bar)      60 mg

Black tea (8 oz cup)   50 mg

Cola (12 oz can)       50 mg

Milk chocolate (1. 7oz bar)        10 mg

How much are you currently drinking?

How Much Caffeine Can I Have?

For women with urinary incontinence or other bladder problems, the ideal amount of caffeine is zero, and certainly less than eight ounces of coffee if you have to drink it. For women without bladder problems, up to two cups a day is generally fine, with the first cup no larger than 12 ounces, and preferably the second cup should be decaf. 

How Can I Cut Down On Caffeine?

Some people get headaches, feel tired or have mood changes when they completely cut out caffeine, so it’s best to reduce your intake gradually, using a technique called Caffeine Fading:

• Cut your intake at a rate of ½ cup per day (4 oz) of whatever you drink over a one or two week period.

• Replace caffeinated beverages with fruit juice, vegetable juice, water, milk or other decaffeinated drinks, especially with meals.

• When it comes to cola, choose caffeine free.

• Drink more water to maintain proper hydration

If you need caffeine to stay awake, you should probably examine your lifestyle and find time for more sleep!

Keep Your Bladder Healthy With Norman Urology

There are many things that can affect bladder health. There’s no need to suffer needlessly, either physically or mentally. Whether you’re suffering from incontinence or just want more advice to keep your bladder healthy, Norman Urology has the answers and the most current treatments. You can count on superior, specialized care from experienced, compassionate professionals. 

Reach out to us today to schedule an appointment. We can’t wait to meet you!

Sources:

https://www.coffeeandhealth.org/topic-overview/sources-of-caffeine/#:~:text=Caffeine%20is%20an%20alkaloid%20occurring,and%20the%20yaupon%20holly1.

https://www.tena.us/eating-right-for-the-unexpected-leak/caffeine,en_US,pg.html

https://www.webmd.com/urinary-incontinence-oab/news/20100930/caffeine-and-bladder-problems-linked

https://www. stjoes.ca/patients-visitors/patient-education/a-e/PD%204466%20caffeine%20brochure%20October%202012.pdf

11 Foods to Avoid if You Have Overactive Bladder (OAB)

Acidic foods, artificial sweeteners, and other common foods may be contributing to your overactive bladder.

Overactive bladder, sometimes known as urge incontinence, is a problem that results in a sudden urge to urinate and potential loss of bladder control.

A number of factors affect this condition. One factor is fluid intake volume; the more fluid you drink, the more you’ll have to urinate. Smoking is also a factor. Smoking irritates the bladder muscle, and spasms caused by smoker’s cough can result in urine leakage.

Certain foods can irritate the bladder or urinary tract and exacerbate symptoms. The effects of various foods on an overactive bladder vary from person to person. Use trial and error to determine which foods affect you personally.

According to the Cleveland Clinic, tomatoes are an acidic food that can potentially irritate your bladder and worsen OAB symptoms. People who are particularly sensitive should also cut out tomato products, such as:

• pasta
• pizza sauce
• ketchup
• salsa

The culprit in coffee and tea is caffeine. It can increase bladder activity and result in exacerbated symptoms, including higher urgency and frequency of urination, as well as increased incontinence. Reducing or eliminating caffeine intake or switching to decaffeinated varieties can decrease symptoms.

If you are particularly sensitive to caffeine, keep in mind that even decaf coffee and tea contains some caffeine.

Like coffee and tea, a serving of chocolate also contains some caffeine — about 1/4 the amount in a cup of coffee. Try white chocolate, which usually doesn’t have caffeine, or dark chocolate, which contains more cocoa and might satisfy your craving with a smaller amount.

Like tomatoes, citrus fruits contain high amounts of citric acid, which can worsen bladder control. Citrus fruits to watch out for are:

• oranges
• limes
• lemons
• grapefruits

You should still include fruit as part of your healthy diet, so try less acidic kinds such as apples or bananas. Because everyone reacts differently to foods, experiment to see which fruits cause you more trouble.

Along with chocolate and coffee, add adult beverages to the list of vices you may want to limit if you have an overactive bladder. This includes:

• beer
• wine
• liquor

Alcohol can irritate the bladder and disrupt the signals to your brain that make you aware of bladder overflow.

The fizz in carbonated beverages can potentially aggravate OAB symptoms. Be wary of drinks such as:

• soft drinks
• soda water
• energy drinks

Drinks with both carbonation and caffeine can be extra trouble, and so can champagne, which has carbonation and bladder-stimulating alcohol.

The same foods that make your eyes water and burn your lips can also irritate your bladder, the Urology Care Foundation advises. Be wary of spicy peppers and sauces. Be extra cautious of spicy salsas, which contain another food on this list: tomatoes.

Again, everyone reacts differently. Before you cut out spicy foods altogether, experiment to see which ones affect you and which ones don’t.

According to the Cleveland Clinic, there’s some evidence that both artificial and natural sweeteners can increase OAB symptoms. As with other foods, you might not have to cut out sugar altogether, but it might be wise to experiment and see if your symptoms lessen when you limit these in your diet.

Processed foods contain a lot of artificial ingredients, such as flavoring and preservatives, which can irritate your bladder and worsen OAB symptoms. A healthy, balanced diet should include natural and fresh foods, such as vegetables and whole grains. This is especially true for people who have OAB.

Like spicy and acidic foods, onions can cause bladder problems and increase the urge to urinate. Raw onions are the main culprits, so try cooking them before you eat them to reduce the adverse effect they may have on your bladder.

Many people claim that cranberry juice relieves symptoms of urinary tract infections, but cranberries are acidic. Much like tomatoes and citrus fruits, cranberries can potentially irritate your bladder and cause urge incontinence. You might be tempted to try cranberry juice for relief, but it may worsen your symptoms. If you are going to take in fluids, water is your best bet (see next slide).

Conventional wisdom might suggest that to avoid the constant urge to urinate, one might drink as little fluid as possible. But that isn’t the case. When it comes to water intake and OAB, the word to remember is “balance.”

Too much water will certainly cause you trouble, but too little fluid will make your urine more concentrated and acidic and can cause an increased need to use the bathroom. Limiting fluid intake can also potentially make you constipated.

Your doctor can tell you the right balance, but most experts suggest drinking the equivalent of six 8-ounce glasses per day and limiting intake in the evenings.

Because the effects of food on the body can be different from person to person, it’s impossible to say for certain that you should or shouldn’t avoid each of these foods. A food diary can help you identify which foods cause your symptoms to worsen.

In the diary, note what foods you ate, when you ate them, and any symptoms you experience after. This will allow you to see any patterns or connections between the foods you eat and your OAB symptoms.

Remember, if you’re having bladder problems, talk with your doctor about it. The sooner you recognize a problem, the sooner you can treat and manage it.

If you’ve already been diagnosed, here are some more resources to help manage your condition:

• Herbal supplements to ease OAB
• Drugs to treat OAB symptoms

Caffeine. 9 Signs of an overdose

Contents show

Caffeine in moderate doses increases alertness, increases reaction speed, improves eyesight, improves immunity, we become stronger and can work without sleep, and what happens to our body when we drink too much coffee?

Franziska Spritzler “9 Side Effects of Too Much Caffeine”

Coffee and tea are incredibly healthy drinks.

Most of them contain caffeine (caffeine sodium benzoate) – a substance that improves mood, improves digestion, increases mental and physical performance.

Research has also shown that caffeine in small amounts is safe for most people. However, high doses of caffeine can have unpleasant and even dangerous side effects.

After analyzing the scientific data, we can say that our genes have a great influence on susceptibility to it. Some of us can consume much more caffeine than others without experiencing any side effects.

Moreover, people who are not used to caffeine may experience unpleasant symptoms even after consuming a meager amount.

9 side effects of caffeine abuse

Anxiety
Insomnia
Digestive problems
Muscle breakdown
Addictive
High blood pressure
Rapid heartbeat
Fatigue
Frequent urination emission
Drawing a line
Video: Excessive consumption of caffeine

1.

Anxiety

Caffeine is known to increase blood pressure.

This comes from the fact that it blocks the actions of adenosine, a brain chemical. It is believed that adenosine plays a role in the stimulation of sleep and the suppression of alertness, since its concentration increases during prolonged wakefulness of the body and decreases during subsequent sleep … ©wikipedia. At the same time, caffeine triggers the release of adrenaline, the hormone of anxiety and aggression associated with increased energy.

However, at higher doses, these effects may become more pronounced, leading to anxiety and nervousness.

In fact, caffeine-induced anxiety is one of the four caffeine syndromes listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM) , which is published by the American Psychiatric Association.

Very high daily doses of 1000 mg (10 cups of coffee) or more have been reported to cause jitteriness and trembling in most people, and in sensitive individuals even moderate consumption can produce similar effects.

In addition, even moderate doses have been shown to cause rapid breathing and increase stress levels.

One study in 25 healthy men showed that those who took about 300 mg of caffeine experienced more than twice the stress of those who took placebo.

Interestingly, there was little difference in stress levels between regular and less frequent caffeine intake, suggesting that the substance has the same effect on stress levels, no matter how regularly you take it.

However, the results obtained are preliminary.

If you notice that you are often nervous or shivering, you may need to consider your caffeine intake and cut it down.

While moderate amounts of caffeine increase alertness, large amounts can lead to restlessness and irritability. Monitor your well-being in order to determine what amount is right for you.

2. Insomnia

One of the most valuable qualities of coffee is the ability to help people wake up.

On the other hand, too much coffee can prevent you from getting the sleep you need to recuperate.

Studies have shown that large doses of coffee increase the time it takes to fall asleep. It may also reduce total sleep time, especially in older people.

In contrast, low to moderate amounts of coffee do not appear to have much effect on sleep in people who normally sleep well and even those who suffer from insomnia.

If you underestimate the amount of coffee you drink, you may not even realize how much of it negatively affects your sleep.

Although coffee and tea are the most concentrated sources of caffeine, it is also found in soda, cocoa, energy drinks, and some medications.

For example, an energy drink can contain up to 350mg of caffeine, but there are some that have caffeine levels as high as 500mg per can, 3-5 times more than a cup of coffee.

It is important that the amount of caffeine you can consume without harming your sleep will depend on your genetics and other factors.

In addition, caffeine consumed during the day can harm your sleep later because its effect lasts for several hours.

Research has shown that while caffeine stays in your body for an average of five hours, this can vary from one and a half to nine hours, depending on the individual.

Another study tested how timing of caffeine intake affects sleep. Twelve healthy adults were given 400 mg of caffeine six hours before bed, three hours before, or just before bed.

The time it took to fall asleep increased significantly in all three groups.

These results show that it is important to pay attention not only to the amount but also to the timing of caffeine intake before bedtime.

Coffee helps you stay awake throughout the day, but it can negatively affect your sleep. Try to limit your caffeine intake in the evening to avoid sleep problems.

3. Digestive problems

Many people believe that a morning cup of coffee helps the intestines and even use caffeine for weight loss.

The laxative effect of coffee is due to the release of gastrin, a hormone produced by the stomach that speeds up activity in the colon. Studies have shown that drinking decaffeinated coffee leads to a similar effect.

Given this property of coffee, it is not surprising that in high doses it can lead to loose stools or even diarrhea in some people.

Although coffee was thought to cause stomach ulcers for many years, a large study of more than 8,000 people found no link.

On the other hand, some studies show that caffeinated drinks may exacerbate gastroesophageal reflux disease (GERD) in some people. This is especially true for coffee.

In another small study, five healthy adults were given caffeinated water, which relaxed their muscles and prevented heartburn, the hallmark of GERD.

Because coffee consumption can have serious consequences for your digestive function, you may want to reduce your intake or switch to tea if you have similar problems.

Some coffee can actually improve bowel movements, but larger doses can lead to looser stools or GERD. With these symptoms, it is better to reduce coffee intake or switch to tea. The caffeine in green tea is less concentrated.

4. Muscle breakdown

Rhabdomyolysis is a very serious disease in which damaged muscle fibers enter the bloodstream, leading to kidney failure and other problems.

Rare cases of rhabdomyolysis from excessive caffeine intake have also been reported.

In one example, a woman after drinking 32 ounces (1 liter) of coffee containing approximately 565 mg of caffeine developed the following symptoms: nausea, vomiting, and dark urine. Fortunately, after a course of treatment, she recovered.

It is important to note that this is a very large dose of caffeine, especially for those who are not used to such amounts or are very sensitive to the effects of the substance on the body

To reduce the risk of rhabdomyolysis, it is best to reduce your caffeine intake to around 250 mg per day if you are not sure how much your body is used to.

5. Addictive

Despite all the health benefits, there is no denying that coffee is addictive.

A detailed report shows that caffeine causes some brain chemistry similar to cocaine and amphetamines, it does not cause the classic addiction that drugs do.

However, when consumed in large quantities, caffeine can lead to psychological or physical dependence.

In one study, 16 people drinking varying amounts of coffee took part in a vocabulary test, but they had not consumed it for a day before. And only people who were used to drinking large amounts of coffee showed a clear preference for coffee-related words and experienced strong cravings for caffeine.

Frequency of use may also play a role in addiction.

In another study, 213 coffee drinkers completed questionnaires after abstaining from coffee for 16 hours. Those who drank coffee daily had more frequent headaches, fatigue and other unpleasant symptoms, nothing like this was practically noticed in the rest.

Although the remedy does not appear to be truly addictive, with regular consumption of coffee or other caffeinated beverages, there is an increased chance that you will become addicted to its effect on your body.

Giving up coffee for a few hours can lead to psychological or physical withdrawal in those who consume large amounts of it daily.

6. High blood pressure

In general, coffee should not increase the risk of heart disease or stroke in most people.

However, it can increase blood pressure, as has been shown in some studies due to its stimulating effect on the nervous system.

That is why it is so important to pay attention to the amount of caffeine consumed, especially at high blood pressure.

Caffeine increases blood pressure when consumed in large amounts and in people who take it infrequently. But this is a temporary effect, so it is best to carefully monitor your well-being.

7. Rapid heartbeat

The stimulant effect of high coffee consumption can cause your heart to beat faster.

It can also lead to a change in the rhythm of the heart, called atrial fibrillation. A similar effect was observed in young people who consumed energy drinks containing extremely high doses of caffeine.

In one example of a study, a woman who took a large dose of caffeine powder and tablets in a suicide attempt was diagnosed with heart palpitations, kidney failure, and other serious health problems.

However, this effect is not observed in everyone. In fact, even people with heart problems can tolerate small amounts of coffee without any adverse effects.

In another study, 51 patients with heart failure under observation took 100 mg of caffeine per hour for five hours, while their heart rate and rhythms remained normal.

Regardless of the results of various studies, if you notice any changes in heart rate after drinking caffeinated drinks, consider reducing this amount.

8. Fatigue

Coffee, tea and other caffeinated drinks are known for their invigorating effect.

At the same time, when caffeine leaves the body, the opposite effect of fatigue may appear.

One review found that while caffeinated beverages increased alertness and improved mood for several hours, study participants often felt more tired than usual the next day.

To avoid the rebound effect, you can continue drinking coffee throughout the day. But this can negatively affect your sleep.

To maximize the energy-producing properties of coffee and avoid the subsequent feeling of fatigue, consume it in moderate, small doses.

While coffee provides us with the energy we need, it can also lead to the fatigue that comes after. Try to switch to moderate coffee consumption to avoid the so-called “rebound effect”.

9. Frequent urination

Frequent urination may become common for heavy users due to its stimulating effect on the bladder.

You may have noticed that you go to the toilet more often when you drink a lot of coffee or tea.

Most studies examining the effect of substance properties on urinary frequency have focused on the elderly and those with overactive bladder problems and incontinence.

In one study, 12 middle-aged young adults with an overactive bladder consumed 2mg of caffeine per pound of their body weight (4.5mg per kilogram), resulting in a significant increase in urinary frequency.

For a 150 lb (58 kg) person, this would be approximately 300 mg of caffeine per day.

In addition, increased caffeine intake may increase the likelihood of developing incontinence in otherwise healthy individuals.

One large study of more than 65,000 women found that high caffeine intake can cause urinary incontinence, even if it has never been a problem before.

Those who took more than 450 mg daily had a significantly higher risk of incontinence than those who consumed 150 mg daily.

If you drink a lot of caffeinated beverages and feel that you are urinating more often, try reducing your caffeine intake and see if your symptoms improve.

High caffeine intake is directly related to urinary frequency and has been proven by several studies. Reducing the amount of caffeine you take may help solve this problem.

To sum it up

Reasonable coffee consumption certainly has a number of health benefits for most people.

On the other hand, excessive consumption of caffeinated beverages can lead to side effects that interfere with daily life and cause serious health problems. An overdose of caffeine is also dangerous.

Although rates may vary from person to person, studies on the effects of high caffeine intake prove that more is not better.

To enjoy the benefits of caffeine without side effects, be realistic about your sleep, monitor your energy levels and other factors that may be affected, and reduce your intake if necessary.

Video: Excessive consumption of caffeine

Milk and caffeine have nothing to do with it: why you want to go to the toilet after coffee

Wellness

Vika Arakelyan

the need to visit the toilet after a cup of coffee is not uncommon . It is often associated with the content of cream or milk in the drink, which can stimulate the urge, especially in the presence of irritable bowel syndrome. But in fact, not only lattes or cappuccinos have this effect.

It seems this week that the connection between coffee drinks and the urge to defecate has attracted an unprecedented level of attention (for reasons that are unclear). The American toilet paper brand Who Gives a Crap has released a gift set in which a festively wrapped roll is adjacent to a package of coffee beans. Toilet air freshener company Poo-Pourri has launched a collaboration with beverage brand Super Coffee (the launch slogan is “The Most Obvious Collab”). In the end, The New York Times published an article entitled “Why does coffee make me poop?”.

So why? Is it about caffeine?

Apparently not. Studies show that caffeine content does not affect urge intensity. One article published in 1998 found that decaf had the same colon stimulating effect as caffeinated coffee, while just a glass of hot water did not. Scientists from California came to the same conclusion in 2019: when studying the laxative effect of the drink in mice, they found that, regardless of the caffeine content, coffee stimulated intestinal muscle motility in rodents.

Isn’t milk to do with it?

Yes and no. On the one hand, studies use a drink without additional ingredients: sugar, cream, animal or vegetable milk. Therefore, we can be sure that it is coffee that is responsible for stimulating peristalsis. On the other hand, the addition of cow’s milk can actually increase the urge in people with lactose intolerance. At the same time, according to some studies, about 68% of the world population have difficulty digesting this milk sugar. If you fall into these 68%, coffee with milk can make the need to visit the toilet as acute as possible, and the urge itself will be accompanied by unpleasant gastroenterological symptoms (pain, “twisting” in the abdomen, bloating). If you feel that after a cup of cappuccino, you don’t just want to go to the toilet, but literally run to the booth, fighting for your life, try switching to lactose-free or plant-based milk.

Then how does it work?

Now many scientists are inclined to believe that it is in the entero-cerebral axis. The entero-cerebral axis is a two-way biochemical signaling system that occurs between the gastrointestinal tract and the central nervous system, the study of which has become especially popular over the past few years . The rate at which coffee makes many people want to go “big” is much faster than the rate at which the drink could pass through the gastrointestinal tract and directly stimulate the colon. Doctors suggest that the appearance of coffee in the stomach sends a signal to the brain, and it instantly instructs the colon to contract. The researchers hypothesized that it might not be caffeine that might be responsible for this effect, but one or more of the other chemicals found in coffee. It has not yet been possible to identify specific substances. But scientists are sure that their influence is in any case indirect, and our own digestive hormones lead directly to urges. For example, gastrin or cholecystokinin, the levels of which rise sharply after drinking coffee.

Is there any way to avoid this side effect?

Alas, hardly. It remains only to always plan time for going to the toilet after a morning cup of an invigorating drink, so as not to find yourself in a stressful situation on the way to work. But the good news is that coffee’s effect on the intestines can be beneficial for many constipated people. This is especially true for patients recovering from surgical interventions affecting the abdominal cavity. After such interventions, bowel dysfunction is common: bloating, pain, food intolerance, and gas accumulation.