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Once Caffeine is consumed it quickly enters the blood stream through the stomach and small intestine. It will pass through the blood stream and travel directly toward the central nervous system. Once there, it will activate chemicals in the brain that produce a stimulating effect on the body. The effects will be felt within 45 minutes and can last over an hour. Caffeine acts as a diuretic, and if your only fluid intake is caffeine-based, you may notice you're always thirsty (due to dehydration). Caffeine can upset one's stomach if certain medical conditions exist. Information provided by American Dietetic Association. Caffeine & Healthy Eating University of Massachusetts Food Services www.aux.umass.edu/diningservices Great Food! Great Fun! Suggestions on How to Lower Your Caffeine Intake The first step in limiting your consumption of caffeine is to limit the amount of caffeinated beverages you consume each day. Possible alternative beverages that have limited or no caffeine are: Decaffeinated herbal Tea Decaffeinated coffees or teas Soft drinks (Sprite, Barq's Root Beer, Minute Maid) Fruit juice Milk (including rice milk and soy milk) All UMass Dining Commons offer the above beverages. Caffeine Withdrawal When suddenly reducing the consumption of caffeine products, individuals may experience symptoms such as: Headaches Fatigue Drowsiness Irritability Nervousness Sleepiness Vomiting Trouble concentrating Upset stomach (nausea) Most scientific research states that consumption of caffeine over 300 mg per day may: Present a risk for osteoporosis, by decreasing bone density Cause the development of heart disease, irregular heartbeat, types of cancer, or high blood pressure Have effects on fertility Cause adverse health effects on the mother or child during pregnancy Increase chances of having a low weight baby, miscarriage or premature birth. Caffeine and Healthy Eating ood Services Worcester Dining Commons, 3rd floor 110 Stockbridge Road University of Massachusetts Amherst, MA 01003 Phone: (413)-545-2472 Fax: (413)-545-9673 Email: dietitian@mail.aux.umass.edu Beverage Serving Size Mg of Caffeine Hot Cocoa 6 oz 4 Brewed Coffee 8 oz 60-160 Brewed American Tea 8 oz 20-90 Brewed Imported Tea 8 oz 25-110 Chocolate Milk 8 oz 2-7 Decaffeinated Coffee 8 oz 2-4 Espresso 2 oz 100 Iced Tea 8 oz 9-50 Instant Coffee 8 oz 30-120 Instant Tea 8 oz 24-31 Soft Drinks 12 oz 3