From here, simple math can determine the mg of caffeine consumed per kg of BW - to try to get within the optimal concentration range. Considering these factors, one can take their body weight in pounds and divide the value by 2.2 to get their BW in kg. Adequate intake all depends on specific need as endurance exercise shows improvements with intake as low as 1.0 mg per kg of BW. Remember, research shows 3-9 mg per kg of BW taken 30-90 minutes before training can be optimal for those with tolerance 2-6 mg per kg of BW can be used by many with higher sensitivity. The data in the following tables can be used to get an idea of how much caffeine one really consumes to strategize appropriate intake based on training needs, age, health issues (e.g., trouble sleeping) and relative sensitivity. Children are recommended to limit their daily use to 45mg/day while adolescents or teenagers should not surpass 100mg/day. 500-600mg/day is categorized as “heavy use” but can be handled by most healthy adults, while >700mg/day is generally considered the upper limit for ingestion - depending on age, medical history and sensitivity or tolerance. However, if one regularly or acutely consumes a toxic level of caffeine it can promote vomiting, seizures, ulcers (long-term use) or even death due to cardiovascular complications. Contrary to common belief, there does not appear to be an additional risk for dehydration when caffeine is consumed in moderation. On the other hand, various negative side-effects can be experienced with overconsumption such as digestive distress, headaches, tachycardia, insomnia, anxiety, irritability, muscle tremor, psychomotor agitations (e.g., eye twitch) and elevated blood pressure.
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