You can search the internet for 5 minutes and find wildly different research on the benefits or dangers of caffeine intake on the body. But, the truth of the matter is, caffeine is generally safe for most people. When used properly it can be an effective productivity booster also.
It is generally accepted that it is ok for an adult to consume 400 milligrams of caffeine per day. That is about the amount in 2 small cups of coffee.
But, that being said, some adults will experience side effects from that much caffeine and should cut back. If you are sensitive to caffeine, you should reduce your intake if you experience sleeplessness, jitters, nervousness, stomach upset or a fast heartbeat.
As a rule of thumb, use caffeine sparingly to make sure it does not interfere with your body’s natural energy levels and your ability to get 7 to 8 hours of sleep per night. But, the bottom line is having a coffee or two can provide a good energy boost and there does not seem to be side effects for most people.
As with caffeine, you can find wildly different research on the benefits or lack thereof of drinking water. But, I can speak from personal experience with hundreds of clients that it can make a very positive difference in helping you fight your food cravings, and keeping you energized throughout the day.
When it comes to food cravings, most people do not realize that they are experiencing mild dehydration and are not actually hungry. If you tend to experience cravings for certain foods at certain times of the day, keep yourself hydrated and watch those cravings slip away.
Also, water will provide you an energy boost during the day. Feeling tired is usually one of the first signs of dehydration and having a glass or two of water will help perk you up. CITE
When it comes to how much water you should be drinking each day, it really depends on your activity level, weight and goals. As a trainer, I suggest to my clients to drink between 2-4 liters each day, so begin there and find what feels right for you.
Vitamin & Sports Drinks
Unfortunately, most vitamin drinks are just huge marketing hype machines. These companies will put words like “immune boosting” or make claims specific to one nutrient and its purported benefits. Unfortunately, most of these claims go well beyond conventional nutritional data. Any vitamin drinks that have purported health benefits written on the bottle, are probably not worth the $4 price tag. While you may not be doing any damage to your health with these drinks, make sure to pay attention to the sugar content- it can be as bad as soda.
Also, you surely have seen commercials’ that show elite pro athletes with eight pack abs guzzling sports drinks before, during and after their workouts, right? So why shouldn’t you drink them, too? Plain and simple, you don’t sweat and move enough. All the excess sugar from these drinks is going to result in body fat storage for you. These drinks are formulations of electrolytes and sugar to replenish the body after a long, strenuous workout or to give you a boost to get a first down with one minute left in the game. They are certainly not formulated to have with your salad at lunch. There is too much sugar in these sports drinks and you will sabotage your health and your workday if you drink them. So stay away from sports drinks, unless you are a competitive athlete, and even then, use them sparingly.