When we ingest caffeine, it acts as a stimulant in our bodies. It increases metabolism, making our hearts pump faster and helps to burn a bit more calories. It also temporarily increases mental clarity and muscular coordination, making us feel more awake and alert.

For most people and like everything else, moderate doses of caffeine—200-300 milligrams, or about two to three cups a day—aren’t harmful. A high intake of caffeine is 500 milligrams, and a low intake is below 250. How do you know what your intake is? The average caffeinated soft drink is anywhere between 34-54 milligrams, instant coffee varies from 40-105 mgs, filtered coffee between 110-150 mg a cup, tea 20-100 mg a mug, and your favorite 16-ounce latte, mocha chino or macchiato is a whopping 200-300 mg.

But, just like every other behavior-altering drug, caffeine can be addictive. When you take in too much the body’s systems don’t work as well. Hormone levels can get out of whack, leading to a whole list of symptoms such as nervousness, irritability, insomnia, dizziness, fatigue, headaches, heartburn and anxiety.

And even worse, some caffeinated drinks include a substance called tannic acid—a mild intestinal irritant that can prevent the proper absorption of nutrients and minerals. In addition, most of these same drinks include the dreaded sugar.

As if all this isn’t enough, a relatively new topic within the caffeine debate hopped on the scene in the late ‘90s—the energy drink. Developed by an Austrian, these beverages contain taurine (an amino acid), popular with rickshaw drivers in Thailand. These drinks contain nearly 80-300 mg of caffeine per can, depending on the brand.

The biggest concern with energy drinks is there just isn’t enough information about the effect of the combination of ingredients—taurine, caffeine, B vitamins, guarana (another caffeine-containing herb) and, of course, sugar.

So, if you are still straddling the fence to whether caffeine is right for you, talk with your doctor or a nutrionist. Get a better understanding of how caffeine might affect you and you medical conditions.

Because caffeine is a drug, its addictive nature makes it difficult to quit cold turkey. But there is no ordiinary way to quit because of your personal body type and health status. Do an internet search for the keywords "quitting caffeine" and you will see many suggested ways to change your habit. Among the simplest: find a replacement drink.

Non-caffeinated, of course.

5 Obvious Signs of Overcaffeinating
Thinking about giving up caffeine? Review these easy (if not obvious) guidelines about caffeine consumption before you make the ultimate decision:

Don’t Do It!—The jury is still out when it comes to energy drink combos, but what's known is they should not be consumed with alcohol or before exercise as caffeine is a diuretic and dehydrating, something you don’t want while drinking or working out.

Sensitivity Factor—Some people are highly susceptible to caffeine’s effects even in small amounts. If even a little prompts the jitters, anxiety and/or irritability, stay away from caffeine.

So You Can’t Sleep . . . and then you have a couple of cups throughout the day to perk you up. Then the consumption keeps you from falling asleep later that night, starting a drowsy cycle. Stay away from caffeinated drinks at least 8 hours before bed.

Medication Warning—Some antibiotics and asthma medicines interact with the substance, so if you love caffeinated beverages, make sure you consult your doctor about the possible interactions.

Empty Pockets Syndrome—Yes, I am sure the price of gas has a lot to do with that, too. But write out how much money you are spending for those morning lattes and afternoon chilled teas and sodas. You might just find where that 20 bucks a week has disappeared.

Autumn Saxton-Ross, Health and Wellness coordinator for the Montgomery County Recreation Department, is available to County schools, groups and citizens for lessons, programs, lectures and advice on topics of health. She can be reached at 240-777-6826.