A Sure Jolt: Brewed Coffee
Coffee, plain or fancy, is most people’s go-to for a burst of energy, and for good reason—a single cup contains about 100mg or more of caffeine, depending on the roast. A good rule of thumb is the lighter the roast, the more caffeine it’ll contain. Some iced coffees are highly concentrated, too. Learn how to make your own cold brew.
Good to know: Coffee takes about 20 minutes to take effect. Try to keep tabs on how much coffee you’re drinking. If you knock back more than four cups a day and start to feel jittery or have trouble sleeping, consider switching to half-caf or decaf in the afternoons and evenings. These are the 7 signs you’re drinking too much coffee.
A Sure Jolt: Espresso
Coffee’s concentrated cousin, espresso, offers nearly the same kick with far less liquid. A single ounce contains about 50mg of the energizing substance. Espresso’s complex flavor, often less bitter, can be a little easier on the palate than black coffee. If flavor’s what you’re looking for, you might be able to enjoy espresso without loading up on cream and sugar. Diet bonus!
Good to know: It’s easy to turn down a late night coffee drink, but be careful when eating late-night desserts made with the beans. A post-dinner espresso cookie may melt in your mouth, but the beans’ caffeine might keep you up late.
Energizing, but Proceed with Caution: Lattes and Cappuccinos
These sugary coffee shop delights bundle caffeine with a whole lot of flavor. They can also improve your concentration! Along with frothy milk and flavored syrups, the drinks are made with multiple shots of espresso. Most baristas will fit two shots of espresso into your large latte.
Good to know: With great flavor comes great responsibility–these tasty drinks are usually rich in sugar, so don’t make them your only source of caffeine.