Signs You’re Drinking Too Much Caffeine

There are various adverse effects of consuming more than four cups of coffee (or 400 mg of caffeine, which you shouldn't exceed if you're following the recommendations of the U.S. Dietary Guidelines) per day, according to the health specialists at the Mayo Clinic. For all of the side effects of drinking too much coffee cited by the Mayo Clinic, read on. If any of these symptoms sound familiar, know that it may be time to cut back on caffeine.

Increased Anxiety

According to Craig N. Sawchuk, Ph.D., L.P., caffeine use is linked with feelings of nervousness and anxiety. If you're battling feelings of anxiety, he offers this advice: "Avoid caffeinated beverages. They can make you feel jittery and nervous and can interfere with sleep."

However, he also notes: "If your anxiety is severe or interferes with your day-to-day activities or enjoyment of life, you may need counseling (psychotherapy), medication or other treatment." 

Insomnia

If you want consistent sleep, the experts at the Mayo Clinic advise you to avoid any sources of caffeine starting 10 hours before bedtime. The same goes for other stimulants. "The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep," write the Mayo Clinic staff.

Shakiness

An "essential tremor" is a neurological disorder that can result in your body trembling or shaking out of your control. "The trembling occurs mostly in your hands—especially when you do simple tasks, such as drinking from a glass or tying shoelaces," reports The Mayo Clinic.

These tremors can be spurred by overconsumption of caffeine. Among the lifestyle and "home remedies" that the Mayo Clinic advises you to try—which include relaxation techniques and lowering your alcohol use—is reducing your daily coffee intake. "Avoid caffeine," the Mayo Clinic says. "Caffeine and other stimulants can increase tremors."

Overactive Bladder

Caffeine is a diuretic, which means that it can stimulate your bladder and cause you to go to the bathroom more frequently. If you've experienced this as a symptom, you may want to take a closer look at your coffee consumption. "Avoid bladder irritants, such as caffeine, alcohol, and acidic foods," write the Mayo Clinic.

Headaches

"When caffeine is consumed regularly, the body becomes dependent on its effects," writes Kelli Tornstrom, NP, a nurse practitioner in Neurology at the Mayo Clinic Health System based in La Crosse, Wisconsin. "And because caffeine narrows the blood vessels that surround the brain, when consumption is stopped, the blood vessels enlarge. This causes an increase in blood flow around the brain and pressures surrounding nerves. This can then trigger what is known as a caffeine withdrawal headache. Withdrawal headaches can last for a couple of weeks because it takes the body a while to adjust to not having caffeine in its system."