Among athletes, caffeine leaches calcium and exacerbates fluid loss from physical activity. Caffeine is a stimulant and players should be aware of its effects and the symptoms of caffeine addiction and withdrawal.


  • The maximum recommended daily dose of caffeine is 300mg


Amount of Caffeine

Coffee (8 oz)

118 mg

Tea (8 oz)

43 mg

Cola (12 oz)

46 mg

Chocolate Milk (8 oz)

8 mg

Chocolate bar (1.5 oz)

10 mg

Cold remedy (1 tablet)


Headache reliever (1 tablet)


Stimulants (1 dose)


Effects of Caffeine

  • Moderate doses of caffeine (<200mg) produce the following effects:
    • Short term alertness, happiness or sense of well-being.
  • Large does of caffeine (>200mg) can cause the following effects:
    • Nervousness, anxiety, stomach troubles for up to six hours.
  • The effects depend on each individual’s caffeine sensitivity.
  • Any amount of caffeine can cause sleep disruption.
  • Calcium can leach calcium from the body.

Caffeine Withdrawal

  • Signs of caffeine withdrawal include:
    • Headaches, fatigue, inability to concentrate, depression, and anxiety and disappear after a few days.
  • Reduce caffeine consumption by cutting back slowly.
  • Symptoms disappear over time.


  • Caffeine is a diuretic and exacerbates fluid lost during activity.
  • However, chocolate milk is a good recovery fluid and contains a relatively low amount of caffeine.


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