Chai and Caffeine: How Many Cups a Day Is Too Many?
For most healthy adults, about 400 milligrams of caffeine a day is a safe ceiling, says the US FDA. Here is what that means for chai, coffee, cola and energy drinks, and who should cut back.
For many of us, the day starts and ends with chai. It is a habit, a break, a way to talk to friends. So the question is a fair one: can you drink too much? The answer depends on one thing, caffeine, and on how your own body reacts to it.
Quick answer
- The US Food and Drug Administration (FDA) says about 400 milligrams of caffeine a day is not generally linked to negative effects in healthy adults. That is roughly two to three 12-ounce cups of brewed coffee.
- Everyone reacts differently. Some people feel jittery after one cup.
- Tea and coffee still count towards your fluids, says the NHS.
- Pregnant people should keep to 200 milligrams a day or less, says the NHS.
How much caffeine is in common drinks?
The FDA lists these amounts for a 12-ounce serving, which is about 355 millilitres, a large mug:
- Brewed coffee: about 113 to 247 mg
- Black tea: about 71 mg
- Green tea: about 37 mg
- Caffeinated soft drinks: about 23 to 83 mg
- Energy drinks: about 41 to 246 mg
What about chai? A typical roadside or home cup is much smaller than 12 ounces, often 100 to 150 millilitres. As a rough guide based on the black tea figure above, a small cup of plain black tea has about 20 to 30 mg of caffeine. Milk tea, strong brews and long boiling change this, so take the number as a rough idea, not an exact measure. On that rough guide, six small cups of plain black tea would add up to about 120 to 180 mg, which is under the 400 mg ceiling. Stronger tea, bigger cups, coffee and cola all add to the total.
What are the signs of too much caffeine?
The FDA lists these warning signs:
- A fast heartbeat or palpitations
- Higher blood pressure
- Trouble sleeping
- Anxiety or the jitters
- An upset stomach, nausea or headache
If you notice these, cut back. The FDA also says that very large amounts taken quickly, about 1,200 mg, may cause seizures. That is far above normal tea drinking, but it is a reason to avoid caffeine powders and concentrated supplements.
Who should drink less?
The FDA says these people should limit caffeine or check with a doctor:
- Pregnant or breastfeeding people, or those trying to become pregnant. The NHS gives a limit of 200 mg a day in pregnancy.
- People with certain health conditions or who take certain medicines.
- Children and teenagers. The American Academy of Pediatrics advises against energy drinks for them, and US dietary guidelines advise avoiding caffeinated drinks for children under two.
Does caffeine affect sleep?
Yes, and this is the most common problem. The NHS says to avoid tea, coffee, alcohol and smoking for at least six hours before bed. If you go to bed at 11 pm, your last chai should be before 5 pm. Our sleep routine guide has more tips.
Where does hidden caffeine come from?
The FDA says caffeine is also found in chocolate, energy and protein bars, chewing gum, ice cream, some supplements and some over-the-counter medicines. Decaf coffee still contains a little. Check labels, since caffeine must be listed when it is added as an ingredient.
How to cut back without a headache
- Cut slowly. The FDA says cutting back gradually reduces the unpleasant withdrawal, which is not dangerous.
- Make cups smaller, not just fewer. A small cup, then a half cup.
- Swap some cups for water, lower-fat milk or herbal tea. See our guide to how much water to drink.
- Watch the sugar. Several sweet cups a day can add up. Our guide to hidden sugar shows how to cut it gradually.
The bottom line
If you are a healthy adult, a few cups of chai a day are unlikely to harm you, and tea even counts as fluid. Listen to your body. If you are not sleeping, feel shaky, or are pregnant, adjust. And if you are ever unsure, ask a doctor.
This article is general information, not medical advice.
Related reading
Sources
This article draws on the following reporting. Dates are when each source was originally published.
- US Food and Drug Administration (FDA): Spilling the beans: how much caffeine is too much?
- NHS: Water, drinks and hydration
- NHS Every Mind Matters: Sleep
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Stories, explainers and features published by The Daily, based on public sources that are listed with every article.
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