Soda as a Caffeine Source
The major caffeinated soda brands typically provide between 35 and 55 milligrams of caffeine per 12-ounce can, depending on the type of soda. The main potential risk from using soda as a caffeine source is the calories provided by the non-diet versions of these beverages. These have been linked to weight gain and all of the risks of being overweight, but even the diet versions may increase the risk of weight gain according to some studies.
caffeine drops Drinks as a Caffeine Source
Energy drinks are much higher in caffeine than sodas, providing around 107 to 120 milligrams per 12-ounce can, but can have the same potential for increased weight gain as sodas. However, they may have other risks as well due to the additional ingredients often included, such as taurine, guarana, ginseng, gingko biloba, and high amounts of B vitamins. Taurine can cause excessively low blood pressure, high amounts of B vitamins may cause liver or gastrointestinal problems, and the herbs can cause kidney and heart problems.
Coffee and Tea as Caffeine Sources
Coffee and tea may have some health benefits and are calorie free as long as people don't add sweeteners or other caloric ingredients, such as milk or cream. This makes them better choices than soda or energy drinks, especially since an eight-ounce cup of plain brewed coffee provides 133 milligrams of caffeine and the same amount of brewed tea provides about 53 milligrams.
Caffeinated Water as a Caffeine Source
It's possible to purchase liquid caffeine that you can add to any beverage, including water. Making caffeinated water this way means you can control the amount of caffeine in the beverage, as each ounce of caffeine liquid has about 500 milligrams of caffeine. Water is calorie free, meaning the resulting beverage will be more likely to lead to weight loss than weight gain due to caffeine's potential for increasing metabolism levels slightly.
The amount of caffeine a person can safely have per day varies based on a number of factors, including sensitivity to this chemical, but a healthy adult who isn't pregnant can usually consume about 400 milligrams per day without adverse health effects. The average daily caffeine consumption for American adults is about 168 milligrams.