Understanding Recommended Limits
- Alcohol Consumption Guidelines: The Centers for Disease Control and Prevention (CDC) advises moderation in alcohol intake. For men, this means up to two standard drinks per day, and for women, up to one standard drink per day. A standard drink in the United States contains about 14 grams of pure alcohol, which is found in 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. This guideline is designed to minimize the health risks associated with alcohol consumption, including chronic diseases and accidents.
- Caffeine Intake Recommendations: When it comes to caffeine, the American Dietary Guidelines suggest that adults can safely consume up to 400 mg per day—equivalent to about four 8-ounce cups of coffee. However, individual tolerance to caffeine can vary, and factors like age, medication, and certain health conditions can affect how much caffeine a person can safely consume. It’s crucial to listen to your body and adjust your caffeine intake accordingly.
Embracing Moderation and Mindfulness
Embracing moderation and being mindful of your consumption can lead to a healthier relationship with both alcohol and caffeine. Here are a few tips for our Colorado residents:
- Alternate between alcoholic or caffeinated beverages and water to stay hydrated, especially when enjoying the great outdoors or participating in physical activities.
- Savor the flavors of your beverages. Colorado is known for its quality coffee and craft beer. Enjoy the taste and experience, rather than focusing on the effects of alcohol or caffeine.
- Be aware of the signs of overconsumption, such as feeling jittery from too much caffeine or impaired coordination from alcohol, and adjust your intake accordingly.
As Coloradans, we all love to enjoy the state’s fantastic beverage culture. However, it’s essential to remember that responsible and mindful consumption of alcohol and caffeine is crucial for our well-being. Whether you’re hitting the slopes or enjoying a night out in Denver, keeping these guidelines in mind will help you savor every sip safely. Let’s take care of ourselves and our community by being mindful of our drinking habits.
References
- Arria, A., & O’Brien, M. C. (2011). The “high” risk of energy drinks. JAMA, 305(6), 600-601.
- Efsa Panel on Dietetic Products, Nutrition, and Allergies. (2015). Scientific Opinion on the safety of caffeine. EFSA Journal, 13.
- Guenther, P., Ding, E., & Rimm, E. (2013). Alcoholic beverage consumption by adults compared to dietary guidelines: results of the National Health and Nutrition Examination Survey, 2009-2010. Journal of the Academy of Nutrition and Dietetics, 113(4), 546-550.
- Heinz, A., de Wit, H., Lilje, T. C., & Kassel, J. D. (2013). The combined effects of alcohol, caffeine, and expectancies on subjective experience, impulsivity, and risk-taking. Experimental and Clinical Psychopharmacology, 21(3), 222-234.
- Lieberman, H., Stavinoha, T., McGraw, S., White, A., Hadden, L., & Marriott, B. P. (2012). Caffeine use among active duty US Army soldiers. Journal of the Academy of Nutrition and Dietetics, 112(6), 902-912, 912.e1-4.
- Pickering, C., & Kiely, J. (2017). Are the current guidelines on caffeine use in sport optimal for everyone? Inter-individual variation in caffeine ergogenicity, and a move towards personalised sports nutrition. Sports Medicine (Auckland, N.z.), 48, 7-16.
- Temple, J. (2019). Review: Trends, Safety, and Recommendations for Caffeine Use in Children and Adolescents. Journal of the American Academy of Child and Adolescent Psychiatry, 58(1), 36-45.
- Wood et al. (2018). Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies. Lancet (London, England), 391, 1513-1523.
