Although you may think you're getting plenty of liquids when you drink caffeinated beverages, caffeine works against the body in two ways: It has a mild dehydrating effect because it increases the need to urinate and large amounts of caffeine may cause the body to lose calcium and potassium, causing sore muscles and delayed recovery times after exercise.

Caffeine has health risks for certain users. Small children are more sensitive to caffeine because they have not been exposed to it as much as older children or adults. Pregnant women or nursing mothers should consider decreasing their caffeine intake, although in small or moderate amounts there is no evidence that it causes a problem for the baby.

Caffeine can aggravate heart problems or nervous disorders, and some teens may not be aware that they're at risk.

Moderation does it best
Although the effects of caffeine vary from one person to the next, doctors recommend that people should consume no more than about 100 milligrams (mg) of caffeine daily. That might sound like a lot, but one espresso contains about 100 milligrams of caffeine!

Cutting back
If you're taking in too much caffeine, you may want to cut back. Kicking the caffeine habit is never easy, and the best way is to cut back slowly. Otherwise you could get headaches and feel achy, depressed, or lousy.

As you cut back on the amount of caffeine you consume, you may find yourself feeling tired. Your best bet is to hit the sack. It's just your body's way of telling you it needs more rest. Your energy levels will return to normal in a few days.