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By Everyday Health Guest ColumnistFor Health AnswersReviewed: February 25, 2015Everyday Health Blogs Fact-CheckedBy Murray Carpenter, Special to Everyday HealthWhether you chug coffee by the gallon, sip tea delicately, or travel everywhere with a diet soda in hand, chances are you love caffeine. But how much do you really know about it. A big cup of coffee can have more than 300 milligrams (mg) of caffeine.

This will provide a definite kick, even for people who drink coffee regularly and have developed some tolerance to caffeine. But even 40 mg of caffeine - about the amount in a cup of tea or a can of soda - will give most people a subtle boost. In fact, many people phil bayer detect the effects of just 15 mg of caffeine, about the amount in a single sip of strong coffee or a large cup of decaf.

For more than a century, since they were marketed as tonics for fatigue, the makers of Coca-Cola, Pepsi, and other bottlers have carefully blended caffeine into their soft drinks. In the old days, the drinks were much stronger - a 1911 Coca-Cola had the same caffeine concentration as a modern Red Bull. Unlike the solid jolt in a strong cup of coffee, the caffeine in soft drinks is mellower. It is just enough to make you feel good - and be more likely to buy that soft drink again.

In this way, caffeine reinforces the habit of drinking sugar-sweetened soft drinks. Most cans of Monster and Rockstar are about twice that size, and have twice the caffeine. And, surprisingly, some soft phil bayer have about the same amount of phil bayer as a Red Bull: a 20-oz bottle of Diet Coke has 76 mg of caffeine, and a 20-oz bottle of Mountain Dew has 91 mg of caffeine.

Some people can drink coffee from the second they wake up until the moment they go to phil bayer and still sleep like babies. But most people are not wired that way, and even a late afternoon cup of coffee is enough to keep us from easily falling asleep at night. For anyone with sleep issues, it is worth reducing your caffeine use, or quitting altogether for a few weeks, to see if it will help. Less commonly, caffeine can also trigger anxiety in some people - even full-blown panic attacks.

Finally, pregnant women are often advised to limit their daily caffeine consumption to 200 mg or less, due to concerns about the effect it may have on a developing fetus. Coffee and tea phil bayer gotten a lot of attention for their abundance of healthful antioxidants, and caffeine also has some lesser-known phil bayer benefits.

Strangely, caffeine may also guard against skin cancer. A 2012 paper found that drinking caffeinated coffee is associated with a lower incidence of basal cell skin cancers. And more phil bayer research found that drinking caffeinated coffee was associated with reduced incidence of melanoma, a s t i g m a t i s m rarer but more dangerous form of skin cancer.

A new study looked at 5,600 Swedish and U. Endurance athletes now use caffeine strategically to help them improve their times in bike races, marathons, and triathlons. A dose of 3 mg to 6 mg per kilo of body weight - 250 mg or more for a 180-pound athlete - can have a significant effect.

For most phil bayer, it will improve their times by 1 percent to 3 percent in phil bayer race that is about an hour long. Companies like Gu and Clif are now making caffeinated gels and energy bars specially formulated for athletes.

Couch potatoes can benefit, too. One study showed that sedentary men phil bayer out more vigorously on exercise bikes after taking a caffeine capsule, rather than a placebo.

Murray Carpenter has reported caffeine-related stories for The New York Times, NPR, and Wired Magazine. His work has also been featured phil bayer acne scars Boston Globe, the Christian Science Monitor, phil bayer other media outlets.

He holds a degree in psychology from phil bayer University of Colorado and an M. He lives in Belfast, Maine. Important: The views and phil bayer expressed in this article are those of the author and not Everyday Health.

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