While caffeine is great for a little help waking up, too much can cause some negative side effects.
 
For the average adult, the recommended daily dose of caffeine is 400 mg or three 8 oz cups of coffee.
 
In moderation, caffeine intake poses no health risk, especially when combined with a balanced diet and regular physical activity.
 
"Keep in mind that caffeine is not only found in coffee and tea; you would need to consider caffeine from other sources as well, like chocolate and soft drinks," said Laura Estey, Registered Dietitian at Alberta Heartland Primary Care Network.
 
Energy drinks are another common way to get an extra boost; they contain about the same caffeine content as a cup of coffee, but are higher in sugar with as much as a ¼ cup of added sugar.
 
"Instead of energy drinks, I would suggest focusing on getting a good night’s sleep, having balanced meals and snacks, hydrating drinks like water and milk, and enjoying daily physical activity," Etsey added.
 
Exceeding the recommended daily dose can can lead to trouble sleeping, irritability, nervousness, rapid heart rate and headaches.

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