How Much Caffeine Is Too Much?
I get asked this question a lot. Below is the education I provide based on research I’ve read on the topic of caffeine consumption over my speech pathology career. Do you want to learn more about how to care for your voice to avoid injury? Consider taking my vocal wellness course!
Disclaimer: While I am a speech pathologist, I am not your speech pathologist. The information provided below is my own experiences and opinions. If you have medical questions on a personal level, please seek guidance from your medical team.
What’s the Concern with Caffeine?
Caffeine is a diuretic. This means it can dry you out, and as a professional voice user, vocal fold tissue could be dried out. The previous thinking was since caffeine could dry out the vocal fold tissue, it should be avoided. We used to tell people to drink 2 servings of water for every caffeinated beverage they drank. This recommendation came from an attempt to reduce the diuretic effect we know caffeine causes.
Another concern with caffeine: It loosens the sphincter muscles at the top and bottom of the esophagus (food pipe), which can allow things to flow back up. This would cause reflux symptoms, and irritation in the throat. Not an ideal situation for a professional voice user. Read more about reflux symptoms and treatment here.
Does This Mean You Should Avoid All Caffeine?
It turns out, our bodies are really good at maintaining hydration of our tissues through water output in urine. The less water available to our cells, the more they hold onto previous water stores, thus making urine darker. Our bodies are also good at adapting. The body gets used to your typical amount of caffeine and the diuretic effect is nullified.
Bottom Line
Drink about the same amount of caffeine each day, and try to load it to the beginning of your day. I wouldn’t recommend drinking only caffeinated beverages all day, but don’t avoid the cup of coffee or the caffeinated soda you want just because of the caffeine. By drinking about the same amount of caffeine each day, you allow your body to recognize and expect this, Thus erasing the diuretic effect. If you drink extra caffeine on a given day, plan to increase your water intake that day too. Drink until you’re not thirsty, and watch the color of your urine – the paler the better.
You also want to drink your caffeinated beverages earlier in your day. We’re typically upright for longer periods earlier in our days. Remaining upright will help reduce the effect of looser sphincters at the top and bottom of the esophagus.
If after following this advice for a few weeks, you’re still noticing dryness or reflux symptoms – especially around the timing of intake – then it may be worth stopping your caffeine intake. Everyone’s body is different, and we’re each sensitive to different things. On the whole, I think you’ll find most people can still enjoy their caffeinated beverages regularly.
Resources
DiRenzo E., Tanner K., Thibeault S. (2016). Busted, Plausible or Confirmed. The ASHA Leader, 21 (2). https://doi.org/10.1044/leader.FTR3.21022016.np