ThirstyBotFor healthy adults, the European Food Safety Authority (EFSA) found that caffeine intakes of up to about 400 mg a day raise no safety concerns, with single doses of up to 200 mg. Some groups need less:
| Group | EFSA upper level |
|---|---|
| Healthy adults | ~400 mg/day, ~200 mg at a time |
| Pregnant or breastfeeding | ~200 mg/day |
| Children and teenagers | ~3 mg per kg of body weight per day |
For example, a 16-year-old who weighs 50 kg should stay under about 150 mg a day.
How much caffeine is in a drink?
Caffeine varies a lot with the bean, brewing method and strength. EFSA gives these reference amounts:
| Drink | Caffeine (approx.) |
|---|---|
| Espresso, 60 ml | 80 mg |
| Filter coffee, 200 ml | 90 mg |
| Black tea, 220 ml | 50 mg |
| Cola, 355 ml | 40 mg |
| Energy drink, 250 ml | 80 mg |
Strong coffee made with Robusta beans, such as Vietnamese phin coffee, can contain far more than these figures. Two or three strong cups plus tea or an energy drink can reach 400 mg.
Does coffee dehydrate you?
According to the U.S. National Academies, caffeinated drinks still count toward your total daily water. At moderate intakes, their mild diuretic effect does not lead to dehydration. Even so, plain water should be your main drink, and stopping caffeine by mid-afternoon protects your sleep.
When to cut back
- A racing heart, jitters or poor sleep after caffeine.
- Pregnancy, breastfeeding, or being under 18.
- A doctor has advised limiting it because of heart disease, high blood pressure or a medicine that interacts with caffeine.
Track caffeine in the app
In ThirstyBot, tap Coffee or Tea on the home screen before you press Drink. The app adds up your caffeine for the day and compares it with the safe limit for your age, pregnancy and breastfeeding status. For your daily water goal, see the water intake calculator.
ThirstyBot does not replace medical advice. If you have a medical condition, ask your doctor how much water is right for you.
