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Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days

Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days

A previous boss of mine once proudly stated that he drank 10 cups of coffee every single day.

Completely baffled, yet also intrigued by that statement, I couldn’t help but wonder how he might feel.

Is his sleep restful? Does he feel productive and healthy? Is drinking this amount dangerous?

That’s why I decided recently to voluntarily get addicted to caffeine – I drank 70 cups of coffee in 7 days. Here’s how the caffeine addiction unexpectedly disrupted my health, well-being and productivity.

Day 1: How to deal with caffeine intoxication

The most cups that I ever drank in my life regularly was about 4 cups of coffee a day, which means I didn’t know how my body would react to the caffeine intake in the first place – this was scary, to be honest.

What gave me some security was ranking under-average on the HEXACO personality-test on emotionality (regarding traits such as fearfulness, anxiety and sensitivity). As caffeine has been shown to increase the effect of those traits.[1] If you rate high on the personality test on emotionality, you might feel the effects of the caffeine intake quite strongly.

As I decided to start this experiment late in the day on a whim after immense amount of procrastination, I immediately needed to face two challenges:

  • Not destroying my sleep quality
  • Dealing with caffeine intoxication

The effects of caffeine intoxication were clear after drinking 6 cups of coffee and dealing with stomach problems, I wondered if this challenge can actually be fatal. It happily turned out that the lethal dose of caffeine is considered to be around 10 grams.[2]

This means that I needed to drink about 130 coffees to potentially end myself. I felt safe.

What I didn’t know is that the effects of caffeine intoxication can start at blood-levels of about 250mg.[3] Even if I considered the half-life of caffeine, which turns out to be approximately 6 hours, I already passed that benchmark.[4]

While I dealt with gastrointestinal problems from the get-go, at that point I also dealt with rambling flow of thoughts and speech, restlessness, severe sweating bursts and later on insomnia.

At that time, I worked for my eCornell certification in Plant Based Nutrition and various other projects. I was busy but I wasn’t being productive. I had to postpone nearly all of the endeavours.

How to deal with the acute, negative effects

As caffeine has been shown to increase your cortisol levels, it’s important to implement stress relieving tactics in your day. I ended the first day with a long-walk, while listening to soothening piano music.

I also played a calming instrument at the end of the day, wore blue-light blocking glasses and shut down my mobile phone atleast 2 hours before going to sleep. Regarding diet I ate 3 kiwis[5] and drank a chamomile tea, which are linked to melatonin production and decreased cortisol levels.[6]

These are all stress-relieving tactics that have worked for me in the past. We all should have at least 3 tactics on your hand that we can implement to relieve stress in our daily life. The more often we use them, the more effective they become, as our brain starts to associate these tactics with stress relief.

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Day 2: How it made me nearly depressive

I like to go to sleep and wake up early. Yet the 10 cups of coffee completely disrupted my natural sleep cycle.

After planning to wake up at 5am, I ultimately woke up at 8am after 7 hours of sleep.

I woke up with slight nausea, probably from the caffeine intoxication of yesterday. At that point, I also realized that the second day would be the hardest day of the challenge. Considering the half-life of 6 hours, I still got about 200mg of caffeine in my blood at that time.

While one cup of coffee used to pump me up quite good in the past, I now couldn’t feel a difference at all in energy levels. I have noted energy increases at 3 cups of coffee. Which funnily enough put me back into the caffeine intoxication blood-levels.

While I planned to exercise quite early in the morning, I only found the willpower at 3pm on day 2. But going for this jogging session might be the best decision that I ever did on this challenge. Here’s why:

How I cracked the code to the challenge

I’m still not sure if it was the increased blood flow to the brain or the unbearing circumstances of the challenge that made me come up with the solution to the caffeine problem.

I decided to deal with the three most productivity-reducing challenges on the experiment:

  1. Random, excessive sweating
  2. Gastrointestinal issues
  3. Impaired thinking and increased anxiety

I dealt with the random, excessive sweating while adding ice to my coffee and drinking a cold smoothie at the same time. While cold beverages are regulating your body temperature, they also decrease the blood flow to your digestive system. They therefore might also slow or hinder the absorption of the caffeine.

The gastrointestinal issues have been treated with increased fiber intake. I aimed to eat atleast 50grams of fiber every single day. This is 150% of the RDA.[7]

The impaired thinking and increased anxiety were obliterated by daily exercise or random naps. I actually felt like I took control of the experiment.

Yet I was proved wrong in the following days. Here came day 3.

Day 3: Awake for 23 hours

The most amazing part of this caffeine challenge was the tolerance build up.

The third day I woke up at 4:30 in the morning while having my last 3 coffees less than 9 hours ago.

Falling asleep was easy. This was the first day I woke up energized and motivated during the challenge. I gulped down 3 cups of coffees and went for a workout.

The gastrointestinal issues should have been sorted out because this was my first day that my stool was on the Bristol scale between type 2-4 again. This might sound weird but the consistency of our feaces is an indicator of our overall health.[8]

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I ended the day at 3am after going out. This was the moment that I realized that I was awake for 23 hours.

I wondered if this caffeine challenge was indeed ending me, without me even noticing it.

How fast does your body build up a caffeine tolerance?

A first time coffee drinker or one that has abstained from caffeine for a long time has no tolerance to caffeine. This is when caffeine works the best and produces the following positive side effects:

  1. Alertness
  2. Euphoria
  3. Motivation

In the caffeine challenge, I didn’t see those positive effects after a couple of days. In fact, according to this study, caffeine tolerance can start to build up within 1 days.[9]

Caffeine works because it blocks our adenosine receptors. This increases our state of arousal and our capacity for performance.

But here’s the thing:

Your brain knows that something is not quite right after caffeine consumption and is producing more adenosine receptors. Apparently the feelings of fatigue are crucial for our survival, which means the caffeine tolerance starts building up.

If you drink the same amount of coffee for several days, you don’t see positive effects anymore. Unless you increase the dose of the substance.

Welcome to the caffeine rat race!

Day 4: The caffeine rat race

I soon realized that the morning on caffeine addiction are absolutely horrible. On day 4 I could barely open my eyes. It felt like someone sewed them together mid-night.

This is a phenomena called sleep inertia. Sleep inertia is the grogginess one feels after 15-60 minutes after waking. I noticed that the caffeine addiction increases this feeling.

Important:

Do not drive a vehicle or make important decisions within that time frame, especially if you’re on high doses of caffeine.

You can decrease the effects of sleep inertia by taking a short nap (under 30 minutes), exercising or, ironically, drinking a caffeinated beverage.

I assumed that sleep inertia might be incur on this challenge because the caffeine-level is lowest in the morning. Excess caffeine intake increases your levels of adenosine receptors in your brain. The more adenosine receptors you have, the more fatigued you will be, especially if you have no caffeine in your blood.

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Caffeine addiction and the law of diminishing return

In economics, the law of diminishing return refers to a point at which the level of benefits gained is less than the amount of money or energy invested.

I like to drink coffee. I’ve experimented with caffeine before and I realized that 2 coffees a day are giving myself the best results long-term. The first day I already noticed that the next 8 coffees are not giving me much benefits.

To the contrary:

While 2 coffees used to produce euphoria and increased motivation, they now produced no effects at all. Combined with 8 other coffees in a day, they instead resulted to increased and anxiety and slight nausea.

Day 5: The 12-hour work shift

After drinking 8 cups of coffee plus having a jogging session before 2pm, I felt ready to tackle my first work-day after my holidays.

What I lacked in energy in the morning, I compensated with energy in the evening. I finished work at 1am, with decent overtime. This made me realize that there’s a different energy curve in coffee addiction:

The energy curve in coffee addiction

There was an upside to the caffeine challenge. While energy levels during the day are usually correlated with time of the day (and therefore light-levels), body temperature and nutrient intake. These factors are based on our circadian rhythm and therefore mostly out of our control.[10]

On this challenge instead, I felt like I could exercise some level of control on my energy levels by altering my caffeine intake. If I ingested 200mg of caffeine (3 cups of coffee) or more I noticed a slight increase in energy.

While my energy pre-challenge was more even during the day, I noticed more ups and downs during the challenge. Overall I must conclude that I had more energy and a way higher baseline of my energy on my usual, lower caffeine intake.

Day 6: Surviving after a hard work day

After waking up at 10am, my stomach was turning. It’s another day of late shift and I’m struggling to deal with the basic challenges of human life again on this experiment. Getting out of bed seemed impossible.

What followed were 8 hours of stressful work. After finishing work at 11pm, I got anxious about the early shift at the 7th day.

The anxiety producing effects of caffeine

Anxiety is an unpleasant, high-arousal state, classified by high sympathetic (fight-or-flight) activity. Caffeine has been shown to increase the level of your sympathetic nervous system.

Regular consumption of high caffeine doses can lead to a a condition known as caffeinism.[11] On this experiment, I suddenly realized how I stressed out about unimportant things and could barely make a decision.

In a leadership position, staying cool-headed and being decisive is important. The caffeine intake aggravated both of these traits in myself.

Day 7: Surviving on 3.5 hours on sleep

This day was a real stress test. I had to wake up at 4:30am for my early shift which started at 6am. Normally, I can deal with acute sleep loss quite easily but I could barely open my eyes on that day. My head was flushed.

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After ingesting more than 4 coffees in less than 1 hour, I stumbled to open the fitness center and start training clients. After 7 hours of drudgery on a sleep-deprived basis, I called it quit.

After gulping down the last cups of brown liquid in a coffee shop, my foggy brain forced me to do an impulse purchase of expensive clothes. I earned it.

How your caffeine addiction is torching your money

On the last day, I treated myself with a double espresso at the said coffee shop. I paid $5 for that beverage.

While this might not be a huge expenditure, it can definitely add up in the long-term. Five double espressos a day would cost me $25. If we multiply this by 365 (days in a year), we end up with $9,125.

This is enough money to pay for a 20-days, exclusive 5-star hotel vacation on the breath-taking archipelago of Fiji every single year (with flight prices included)!

If we add all the impulsive purchases during that time and multiply it by 50 (weeks in a year), partly due to caffeine and/or sleep deprivation,[12] we can add easily another 2-3 weeks to this chic holiday.

Day 8+: How to deal with the caffeine withdrawal

After I drank the last cups of coffee, I went to sleep for at least 12 hours. The following two days of the caffeine challenge were marked by withdrawal symptoms such as:

  • Lack of concentration
  • Lethargy
  • Decreased exercise performance
  • Brain fog
  • Sleepiness

The most debilitating factor was sleepiness. The next 2 days I slept double the amount that I usually did, 12+ hours. My alarm clock used ‘wake Florian up’ – it was not effective.

While I went through the motions in my work, I felt like I didn’t produce anything productive at all.

Conclusion

The caffeine addiction unexpectedly disrupted my health, well-being and productivity.

I can now state with good conscience that drinking 10 cups of coffee a day was not beneficial for myself. And we’ve discovered a lot of scientific evidence, proving that:

Caffeine has a diminishing rate of return on our productivity and well-being. It can also increase our anxiety and reduce our thinking capabilities. This can decrease our effectiveness in dealing with the daily challenges that we face as busy professionals, where we need a clear head and decisiveness.

While caffeine might produce short-term productivity gains (due to the altered energy curve) and therefore might help us reach deadlines, it’s not recommended to use it in high doses in the long-term.

To watch the raw, vlog-like video of the challenge from this article. Check out the following video! Warning: It’s not for the faint-hearted.

https://www.youtube.com/watch?v=3nqnsktX0Ts

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Florian Wüest

Qualified and experienced fitness trainer and online coach.

The Truth of Rapid Weight Loss: How to Actually Shed Pounds Why You Should Keep a Fitness Journal to Jumpstart Weight Loss How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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Last Updated on August 10, 2020

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

More Tips About Goals Setting

Featured photo credit: Unsplash via unsplash.com

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