Hi there, Cold brew from a local coffee shop can run you 250 mg in a single serving. Fan of the fall favorite Pumpkin Spice Latte? A hot 16 oz contains ~150 mg of caffeine. The iced version jumps to ~225 mg. (Fun fact: Iced PSLs are typically made with an extra shot of espresso.) But is 150–250 mg a lot? A little? Does it matter? The short answer: It matters if you want the benefits of caffeine with none of the downsides. Think: anxiety, jitters, the crash, even poor sleep. For many folks, 150–250 mg per serving is enough to tip the scales. Caffeine follows a classic dose-response curve: The benefits climb, level off, and eventually come with tradeoffs. During my time working with Naval Special Warfare operators, I found that around 50 mg doses were often enough to: My takeaway: Smaller doses, used deliberately, beat a single caffeine sledgehammer every time. So, let’s return to the original question: How much caffeine is in popular drinks? Here are a few more you might be chugging down to get through the day: 1 LMNT Lemonade Iced Tea stick pack: 50 mg 8 oz Brewed coffee: ~96–195 mg (depends on bean, brewing method, and grind or extraction)
In today's article, we break down the caffeine content of even more common beverages, plus you’ll learn: Why the same size cup of tea can have 15 mg or 65 mg of caffeine, depending on the type What factors change the caffeine content of your coffee The signs that tell you you've crossed your personal cutoff — for dose or timing
Get your dose right and start to use caffeine as a tool. Stay Salty,
Robb and the LMNT Team |
