Caffeine Tracker
Track your daily caffeine intake and stay within healthy limits.
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How Caffeine Works
Caffeine blocks adenosine receptors in your brain, preventing the feeling of tiredness. Effects typically begin within 15-45 minutes and can last 3-5 hours depending on your metabolism.
The half-life of caffeine is about 5-6 hours, meaning half of the caffeine from your morning coffee is still in your system by afternoon.
Caffeine Content Reference
| Beverage | Caffeine |
|---|---|
| Espresso (1 shot) | 63 mg |
| Drip Coffee (8 oz) | 95 mg |
| Cold Brew (12 oz) | 200 mg |
| Black Tea (8 oz) | 47 mg |
| Green Tea (8 oz) | 28 mg |
| Energy Drink (8 oz) | 80 mg |
| Cola (12 oz) | 34 mg |
Tips for Healthy Caffeine Use
- Morning is best: Consume caffeine in the first half of the day to avoid sleep disruption.
- Stay hydrated: Caffeine has a mild diuretic effect. Drink water alongside caffeinated beverages.
- Know your tolerance: Genetics affect caffeine metabolism. Some people are more sensitive than others.
- Avoid dependence: Taking occasional breaks can help maintain caffeine’s effectiveness and reduce withdrawal symptoms.
Important Limits
- FDA guideline: Up to 400mg per day is generally safe for healthy adults (about 4 cups of coffee).
- Pregnancy: Limit to 200mg per day. Consult your doctor for personalized advice.
- Children/Teens: Should limit caffeine intake. The American Academy of Pediatrics discourages caffeine for children.
- Medical conditions: Those with anxiety, heart conditions, or sleep disorders should consult a doctor about caffeine intake.