How much is too much caffeine? Where do we draw the line between addiction and a benign habit?
November is a month of constant stress and celebration — preparing for finals, surviving midterms and getting ready for the holiday season. Therefore, this is the peak season for caffeine consumption within the campus community. Many students have what could be considered a dependency on caffeine, but this particular dependency is treated much differently than other addictions. Many people consume caffeine each morning, making it a part of their daily routine. However, let’s take a closer look at the health effects of caffeine and determine how much is too much.
It’s no secret that caffeine is one of the most popular drugs in the United States, with 69% of the population consuming at least one caffeinated beverage per day. Caffeine is a stimulant that occurs naturally in several plants, including coffee trees and tea trees. People consume caffeine for numerous reasons, including for its energy boosting properties, as a refreshment or for appetite suppression. I am personally guilty of all the above.
I believe caffeine dependency is becoming much too normalized in society. Is it too dramatic to call caffeine dependency an “addiction?” I do not think so. Caffeine is a stimulant with addictive properties that can make it hard to give up. Furthermore, universities are complicit in normalizing caffeine dependency on college campuses across America, as evident in Fordham University’s dining facilities.
From Fordham’s Marketplace cafeteria, the on-campus Starbucks, BKG Roasters in the McShane Campus Center, the Keating Pod to most other dining locations, coffee is found literally everywhere on campus, along with some tea or energy drinks in vending machines. Therefore, Fordham either trusts students to regulate their own caffeine consumption or does not think excessive consumption of caffeine could cause health issues. I personally drink caffeine regularly: a cup of Keurig coffee before class, a great pick-me-up from Starbucks with friends during lunch and a delicious peach green tea to help me stay full and focused in the library before dinner. It seems like I’ve established a healthy and stable routine with caffeine. However, this is not the case for everyone. Do we not remember the famous Panera Bread Charged Lemonade incident?
In 2023, Sarah Katz, a 21-year-old University of Pennsylvania student, went into cardiac arrest and later died after consuming 390 milligrams of caffeine from a Panera Beard Charged Lemonade. Katz had a heart condition and was unaware of the drink’s high caffeine content. Her family later filed a lawsuit highlighting that a large Charged Lemonade contains almost 400 milligrams, which is the maximum daily amount of caffeine that is the same to consume according to the Food and Drug Administration’s (FDA). The FDA estimates that highly harmful effects, like seizures, can be observed with rapid consumption of around 1,200 milligrams of caffeine, or less than 1/2 teaspoon of pure caffeine. Consuming too much caffeine at once can cause increased heart rate, heart palpitations, high blood pressure, sleep disruptions, anxiety, nausea or a headache.
It’s almost essential to know that products can contain more caffeine than they appear to. Think about energy bars, chocolate, ice cream, chewing gum, dietary supplements and over-the-counter medications; all could contain caffeine. Many people consume more caffeine than even they themselves realize. Each body is different in how it handles caffeine levels, so be sure to consider all factors related to caffeine levels. Regardless of age, I personally believe that 100 milligrams of caffeine is a sufficient and ideal daily intake, as this is well under the maximum safe amount of 400 milligrams. Think about it: if you’re consuming 100 milligrams of caffeine daily, seven times a day, 365 days a year, that’s already plenty of caffeine to meet your needs and allow your body to function well.
If you’re trying to quit caffeine, which is a great idea, it’s important to understand the effects of withdrawal first. Withdrawal can cause headaches, anxiety, irritability and low energy levels. In addition to the stress of school, work and social lives, students often struggle to rely on caffeine, as the process can be challenging. Sometimes those headaches are solved with caffeine instead of Advil. Naturally, you will suffer from fatigue without the energy boost that caffeine provides in your system. Anxiety could worsen at first, but it will typically get better without the stimulating effects of caffeine. Issues with concentration and tremors may last for just two to nine days. My best recommendation for quitting caffeine is not to do it on a whim. Little by little, stay hydrated, and reduce your intake of caffeine-rich beverages. Naturally boost your energy levels throughout the day by incorporating energy-dense, nutrient-rich foods.
As college students living on our own it is important to take care of your health and body. Consider what you put in it and how much, as it affects you both mentally and physically. Caffeine can be good for a list of reasons, but overdoing it can risk harm.
Bridgette Leahy, FCRH ’27, is a journalism major from Basking Ridge, New Jersey.
