Wakes you up

Caffeine boosts your energy and mood and makes you more alert. This can be helpful at times, especially in the morning or when you are trying to work. Although your body does not store it, caffeine can affect you for up to 6 hours after ingesting it. But more is not always better. Too much can push you from alert to nervous and anxious. 

Affects sleep

Too much caffeine can make it hard to fall asleep when you go to bed at night. Even moderate amounts can cause insomnia in some people, especially if you take it too close to bedtime. Effects may worsen with age. Avoid caffeine in the afternoon and evening if you find it interferes with your sleep. And remember, it's not just in tea and coffee. It is also found in chocolate, energy drinks, and other prepackaged foods and drinks.

Increase your heart rate

Caffeine is a stimulant and can make your heart beat a little faster when you wake up. For most people, it's not a problem. But if you consume too much caffeine or are hypersensitive, your heart rate can go up or stay high for too long. It may also appear that your heart is beating at a strange rhythm, known as palpitations. Some people say it looks like their ticker is skipping a beat.

It causes headaches

If you consume caffeine every day, whether it's in a pill, an energy bar, or a cup of coffee, you create a tolerance. So, without your daily dose, you could have a 'rebound' headache. It could be worse if you quit caffeine all at once. You will notice that your head feels better as you reduce the caffeine little by little. make 

Makes you pee

Caffeine is a diuretic, which means you can urinate more. About 300 milligrams of caffeine - the amount in three cups of coffee - is enough to do this if you're not used to it. The water loss is minor and is unlikely to cause dehydration as long as you are in good health. The diuretic effect can wear off if you consume the same daily dose of caffeine while increasing tolerance.

Increases sports performance

If you play endurance sports, such as running, cycling, or swimming, caffeine can help you go faster and with less muscle pain. It seems to work best in a non-liquid form, like a pill, taken about an hour before a workout so your body can fully absorb it. About 200 to 400 milligrams (2 to 4 cups of coffee) should be enough. More than that doesn't seem to help.

Helps you recover after a workout

Some studies show that caffeine can help your body recover faster after intense workouts by making and replenishing a stored form of fuel called glycogen. It seems to work best when you combine it with carbs, like in some sports gels, sports bars, and drinks. Just be careful not to overdo the caffeine as it could have the opposite effect on recovery or performance if it interferes with your sleep.

Increases blood pressure

Although the reason is unclear, caffeine can raise your blood pressure for a short and sometimes long-term period. It could be blocking a hormone that keeps your arteries dilated and pressure down. Or it could cause your body to release more adrenaline, a hormone that raises blood pressure. Talk to your doctor about how much caffeine you can consume if you have high blood pressure or heart problems. Protects from disease

Caffeine appears to help prevent gallstones and inflammation, among other medical problems. Some research shows that regular caffeine can help prevent some neurological diseases, such as Parkinson's, Alzheimer's, Huntington's, multiple sclerosis, and epilepsy. More research is needed.

It affects menopause

Women enter menopause around age 50, a phase that ends their monthly cycle. Caffeine can worsen the sudden body heat and sweating, known as hot flashes, which are common during this period of life. Symptoms can last 10 years or more. Your doctor may be able to help you with hormone therapy if it interferes with your daily life.

How much caffeine is too much?

It depends on your weight, diet, medications, and general health. Up to about 400 milligrams of caffeine per day is fine for most healthy adults. More than 600 milligrams a day is probably too much. But some people are just more sensitive to it. If you notice stomach problems, headaches, muscle twitching, or palpitations, it may be time to reduce. Talk to your doctor about how safe it is if you are pregnant or have heart problems.