We’re a nation fuelled by caffeine. We drink about 100 million cups of tea a day, according to the UK Tea & Infusions Association; and, says the British Coffee Association, somewhere in the region of 95 million cups of coffee. And that’s before we even mention energy drinks.Yet the health advice surrounding caffeine can sometimes be confusing.
GOOD NEWS TO ALL NIGERIANS: Nigerian Government Finally Agrees To Credit 500k To Every Qualified Citizens Who Do Has Done These 5 Things In His Or Her Bank Account. Check If Your Bank Account Is Qualified Here.
A study published in BMJ Evidence-Based Medicine found that pregnant women should cut out caffeine completely to help avoid miscarriage, low birth weight and stillbirth. This is in contradiction to the current guidance in the UK, which states that a daily caffeine intake equivalent to two cups of medium-strength coffee (200mg) is safe for pregnant women.
What is undeniable is that caffeine brings about a biological change in our bodies. We asked Thomas Sanders, a professor of nutrition and dietetics at Kings College London, to explain the process, from the moment a drop of the elixir passes our lips.
8am: The first sip
For those of us who require a caffeine fix to get out of bed in the morning, reaching for the cafetière or tea pot is second nature. In terms of what happens from then, caffeine’s effects will naturally depend on how much you consume, and the type of person you are. So best to read the timings in this article as a guide rather than an exact timetable.
As a general rule, the average half life of caffeine in the body is roughly between five and six hours for healthy adults. “The important thing to stress is that there is quite a lot of variation in the individual response to coffee; some of that might be genetic, and there may be also gender differences in the way we break down coffee as well,” says Prof Sanders.
8.05am: The placebo effect
There are few things more pleasing in life than the first sips of coffee, which seemingly make you feel more awake by the second. However, that immediate alteration in your mood is likely to be a placebo rather than a biological change, especially if you’re in the routine of consuming caffeine every morning.
“To feel the effects of coffee, you’ve got to let it absorb into the bloodstream,” says Prof Sanders. “What you’re feeling at this stage is only likely to be a psychological effect.”
This is where things get interesting. It takes approximately 20 minutes for caffeine to be absorbed into your bloodstream, so by now you should be starting to feel the positive effects.
Increasing heart rate
8.20am: The energy boost
“The first thing you experience is an increase in heart rate,” says Prof Sanders. “If you’re in a low state of arousal, it will give you a slight lift, which is why many people come to rely on their cup of coffee in the morning.” It’s also why people with heart conditions, such as arrhythmia, are advised to avoid drinking a strong morning pick-me-up.
Releasing adrenaline
Within these 20 minutes, your mental performance has already improved; you will feel more alert, switched on and able to tackle tasks. The flow of coffee into the bloodstream causes adrenaline to be released, activating our ‘fight or flight’ mode. This can actually sharpen our vision too, which probably explains why the morning spreadsheets feel easier after a flat white or two.
(Prof Sanders says your concentration levels probably continue to improve incrementally from here, topping out at around an hour. It really depends on the quantity of caffeine you’ve had, and your metabolism.)
Also at the 20-minute mark comes one of the most enviable – and fleeting – effects of caffeine: what Prof Sanders calls “a rush of euphoria.” It’s why your colleagues are happiest when they have a flat white in their hand.
Passing urine
8.30am: Nature calls
Caffeine is a diuretic, so around half an hour after your morning cup, you may feel the need to urinate (this can happen as quickly as five minutes after you’ve drunk it). However, a study has found that a small cup has no links to dehydration, meaning those who consume coffee in moderate amounts don’t need to overcompensate with extra water.
“People who have bladder or prostate problems might want to be more careful when they have a cup of coffee, as the diuretic effect could be more potent,” notes Prof Sanders.
Stimulating the bowel
9.30am: The effect on your gut
If coffee is your caffeine of choice, this is the moment when you might feel rumblings in your midriff.
The compounds in coffee stimulate the bowel, resulting in waste being pushed out faster than usual. So, says Prof Sanders, 60-90 minutes after consumption, you may feel a “bit of a cramp in the gut,” indicating it’s time to pay another visit to the office facilities.
GOOD NEWS TO ALL NIGERIANS: Nigerian Government Finally Agrees To Credit 500k To Every Qualified Citizens Who Do Has Done These 5 Things In His Or Her Bank Account. Check If Your Bank Account Is Qualified Here.