Caffeine is the most widely consumed stimulant on the planet and, used sensibly, a useful tool: it improves concentration, mood and athletic performance. The trick lies in the dose and, above all, the time of day.
Caffeine in common drinks
| Drink | Caffeine | Notes |
|---|---|---|
| Espresso (60 ml) | ~80 mg | Concentrated but small |
| Filter coffee (200 ml cup) | ~90 mg | The most common source |
| Black tea (220 ml cup) | ~50 mg | Less than coffee |
| Energy drink (250 ml can) | ~80 mg | Watch the sugar |
| Cola soft drink (355 ml can) | ~40 mg | More sugar than caffeine |
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How to drink coffee intelligently
- Up to 400 mg a day for most healthy adults, about 4 cups of filter coffee (200 mg if pregnant), according to EFSA
- No caffeine in the 9 hours before bed: around 2-3 pm if you go to bed at 11 pm-midnight (Gardiner et al., 2023)
- Drink it black or with a little milk: sugar is the real problem
- As a pre-workout, studies most often use it about 60 minutes before, and the most consistent benefit is in endurance (Guest et al., 2021)
- If you have anxiety or insomnia, cut back and see how you improve
Coffee can be part of a healthy life without any problem. Enjoy it in the morning, avoid it in the afternoon and watch what you add to it. Log your food and drinks with Renzy to detect exactly how it affects you personally.
Renzy calculates all of this for you
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Water intake calculatorIn your browser, nothing to install
Or try it with a photo of your plate
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