Caffeine is a natural stimulant found in over 60 types of plants, like tea leaves and coffee beans. The effects of caffeine usually peak after an hour, but you may feel it in as little as 15 minutes. Half of the caffeine is still in your system about six hours after you finish your morning coffee. Its effects can last up to 10 hours.
Every individual responds to caffeine differently. Some people have a lower tolerance and may feel the side effects more. If you're a habitual caffeine drinker, you may experience the side effects of excessive caffeine intake, such as anxiety, trouble sleeping, restlessness, and an irregular heartbeat.
To safely consume caffeine, it's essential to monitor your intake. The FDA recommends a maximum of 400 milligrams per day for most adults, equivalent to four 8-ounce coffee or two 16-ounce cups.
Since caffeine can be a diuretic, drinking enough water with your morning coffee is essential to prevent dehydration. Adults should consume around 92-124 ounces of water daily to stay adequately hydrated, so you should aim for at least 8 ounces of water every 2 hours. If you aren't properly hydrating, you may quickly begin to feel some side effects of dehydration, such as fatigue, dizziness, confusion, thirst, and dry mouth.
Overconsumption can lead to side effects like jitters and increased heart rate; however, beyond the classic caffeine crash, it hasn't been shown to cause actual harm or illness.