How Much Caffeine Is Too Much?

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1. 01How Much Caffeine Is Too Much?

   Good morning, everyone. I'm a graduate student, and during exam season I used to drink coffee all day. One night, my heart was racing and I couldn't sleep at all. That made me wonder: how much caffeine is too much?

   大家早安。我是一名研究生，以前一到考試季就整天喝咖啡。有一天晚上，我心跳得特別快，一整夜都沒睡著。這讓我開始思考：咖啡因喝多少才算太多？

2. 02The Official Guidance

   According to the U.S. Food and Drug Administration, four hundred milligrams a day is an amount not generally associated with negative effects for most adults. That's about two to three twelve-ounce cups of coffee.

   根據美國食品藥品監督管理局，也就是FDA的說法，對大多數成年人來說，每天四百毫克通常不會帶來負面影響。這大約相當於兩到三杯十二盎司的咖啡。

   Source: U.S. Food and Drug Administration, "Spilling the Beans: How Much Caffeine is Too Much?"

3. 03Caffeine in Common Drinks

   Here's what surprised me. The FDA says a twelve-ounce cup of brewed coffee can contain anywhere from about one hundred thirteen to two hundred forty-seven milligrams. So two cups of strong coffee could already be over the limit.

   讓我驚訝的是，FDA說，一杯十二盎司的滴濾咖啡，咖啡因含量大約在一百一十三到二百四十七毫克之間。所以，兩杯濃咖啡就可能已經超過上限了。

   Source: U.S. Food and Drug Administration, "Spilling the Beans: How Much Caffeine is Too Much?"

4. 04Why the Range Is So Wide

   Why is the range so wide? Caffeine depends on the type of coffee bean, how it's brewed, and of course, the size of the cup. A large café drink can be much bigger than twelve ounces.

   為什麼範圍這麼大呢？咖啡因的含量取決於咖啡豆的種類、沖泡方式，當然還有杯子的大小。咖啡店裡的大杯飲品可能遠遠超過十二盎司。

5. 05Signs You've Had Too Much

   The FDA lists several signs that you may have had too much, including a fast heartbeat, trouble sleeping, feeling anxious or jittery, an upset stomach, and headaches. I had almost all of them that night.

   FDA列出了幾種可能攝入過多的訊號，包括心跳加快、難以入睡、感到焦慮或心神不寧、腸胃不適，以及頭痛。那天晚上，這些症狀我幾乎全都有。

   Source: U.S. Food and Drug Administration, "Spilling the Beans: How Much Caffeine is Too Much?"

6. 06Not the Same for Everyone

   It's important to remember that this guidance isn't the same for everyone. The FDA suggests that people who are pregnant, breastfeeding, or taking certain medicines talk to a doctor, and medical experts advise against energy drinks for children and teens.

   需要記住的是，這個建議並不適用於所有人。FDA建議，懷孕、哺乳或正在服用某些藥物的人要諮詢醫生，而且醫學專家也不建議兒童和青少年喝能量飲料。

   Source: U.S. Food and Drug Administration, "Spilling the Beans: How Much Caffeine is Too Much?"

7. 07What I Do Now

   Now I keep it simple. I have two cups of coffee before noon, switch to tea in the afternoon, and keep a bottle of water on my desk while I study.

   現在我的做法很簡單。中午之前喝兩杯咖啡，下午改喝茶，學習的時候在桌上放一瓶水。

8. 08Conclusion

   To sum up, caffeine isn't bad, but the amount matters, and cups can be very different. Know roughly how much you're having, listen to your body, and ask a doctor if you're unsure. Thank you.

   總結一下，咖啡因並不是壞東西，但攝入量很重要，而且每一杯的差別可能很大。要大致瞭解自己喝了多少，傾聽身體的聲音，不確定的時候就問問醫生。謝謝大家。