眠気を覚ますために、カフェインの入った飲み物を飲むことがありますよね。
でもその時にふと、コーヒーを飲む方が良いのか、エナジードリンクを飲む方が良いのか迷ったことはないですか？
「目を覚ましたい」と思ったのが自宅ではなく、外出先の街中であれば迷うこともあるだろうし、
「コーヒーやエナジードリンクの味が好き」というわけでなく、
とりあえず目を覚ましたい人にとっては味よりもその効果が大切になってきます。
今日はそんな、コーヒーとエナジードリンクの違いについて詳しく見ていきます。
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コーヒーやエナジードリンクはなぜ、目が覚めるの？
コーヒーやエナジードリンクを飲むと目が覚めるのは、カフェインという成分が体内で眠気を妨げるからです。
カフェインは、脳内で生成される睡眠物質の一つである「アデノシン」が眠気を引き起こす受容体と結合するのを阻害します。
すると、脳が覚醒されて眠気が消えます。
カフェインは、コーヒーや紅茶、緑茶、ウーロン茶などの飲み物や、チョコレートなどの食べ物に含まれています。
カフェインの摂取量や時間帯によっては、睡眠に影響を与える可能性があります。
日あたりの摂取許容量は、健康な成人では最大400mg、妊婦や授乳中の女性では最大300mgとされています。
また、カフェインの効果は摂取してから30分〜1時間ほどでピークになり、6〜8時間程度かかって半減します。
夕方以降はカフェインを控えると良いでしょう。
カフェインは適量であれば覚醒作用や利尿作用などの効果がありますが、
過剰摂取すると吐き気や心拍数の増加などの副作用が出ることもあります。
カフェインと上手く付き合うためには、自分の体調や生活リズムに合わせて摂取することが大切です。
カフェインの多い飲み物ランキング
以下の表は、飲み物の種類と200mlあたりのカフェインの含有量を示しています。
カフェインの含有量が多い順に並べています。
| 飲み物 | 200mlあたりのカフェインの含有量 |
| 玉露 | 320mg |
| エナジードリンク（一部製品） | 64～600mg |
| コーヒー（粉末） | 120mg |
| インスタントコーヒー | 114mg |
| 紅茶 | 60～120mg |
| リポビタンD | 50mg |
| 煎茶 | 40mg |
| ブラックコーヒー（缶） | 45～80mg |
| 紅茶（缶） | 40～60mg |
| カフェオレ（缶） | 40～60mg |
| ココア | 28mg |
| ジャスミン茶 | 24mg |
| オロナミンCドリンク | 30.6mg |
| ペプシコーラ | 20.8mg |
| コカ・コーラ | 19mg |
この表からわかるように、玉露やエナジードリンクはコーヒーよりもカフェインの含有量が高いです。
玉露については以下の記事で詳しく説明しているので、気になる方は読んでみてください。
[getpost title=”カフェインの効果は何時間？どの” id=”385″ cat_name=”1″ date=”0″]
カフェインの一日の摂取量の目安
カフェインの一日の摂取量の目安は、健康な成人であれば400mgとされています。
これはコーヒーで約3～5杯、紅茶で約10杯、エナジードリンクで約8缶程度に相当します。
ただし、カフェインの感受性は個人差がありますし、飲み物や食品によってもカフェインの含有量は異なります。
また、カフェインを短時間に多量に摂取すると中毒症状を引き起こす可能性があります。
そのため、1回に2杯以上のコーヒーを立て続けに飲むのは避けて、3～4時間程度の間を置くことが望ましいです。
妊婦や授乳中の女性、子どもはカフェインに敏感なため、一日の摂取量は200mg以下にすることが推奨されています。
妊婦や授乳中の女性はカフェインが胎児や乳児に影響する可能性があるため、医師に相談してくださいね。
カフェインは適量であれば覚醒作用や基礎代謝の向上などの効果が期待できますが、
過剰摂取すると不眠症や動悸、吐き気などの副作用が生じることがあります。
自分の体調や体質に合わせて、カフェインを適切に摂取するようにしましょう。
コーヒーとエナジードリンクはどっちが目覚ましに適しているの？
コーヒーにはカフェインが含まれているので、コーヒーを飲むことでカフェインの目覚まし効果を得ることができます。
カフェインは脳内の睡眠物質であるアデノシンの働きを阻害することで、神経を興奮させて眠気を抑える作用があります。
コーヒーを飲んだ後、カフェインが体内に吸収されて血中濃度が最大になるまでには15分～120分かかります。
その効果は約4～5時間続きます。
温かいコーヒーの方がアイスコーヒーよりも早く効果が現れます。
コーヒーの目覚まし効果は、覚醒の水準が低いときや疲労が激しいときに特に高い効果を発揮されます。
そのため、朝起きたときや昼寝の前にコーヒーを飲むと効果的です。
ただし、1日に5杯以上のコーヒーを飲むとカフェイン中毒や不眠などの副作用が生じる可能性があるので注意してください。
カフェインはコーヒー以外にも紅茶やエナジードリンク、チョコレートやココアなどにも含まれています。
これらの食品や飲料にも目覚まし効果がありますが、カフェインの含有量は異なります。
一般的には玉露やエスプレッソなどがもっともカフェイン量が多く、ほうじ茶や番茶などが少ないです。
コーヒーとカフェインは同じものではありませんが、コーヒーはカフェインを含む飲料の一種です。
目覚ましに適しているかどうかは個人差や摂取量、摂取タイミングなどによって変わります。
コーヒーは持続型、エナジードリンクは即効型？
コーヒーとエナジードリンクは、どちらもカフェインを含んでいるので、眠気覚ましに効果があります。
カフェインは神経中枢を刺激して興奮させ、目を覚まして集中力を高める作用があります。
しかし、コーヒーとエナジードリンクのカフェイン量は、製品によって異なります。
一般的にはコーヒーの方がカフェイン量が多く、同じ量を飲む場合はコーヒーの方が目覚めに効果的です。
例えば、ドリップコーヒーは100mlあたり約60mgのカフェインが含まれていますが、エナジードリンクは100mlあたり30～40mg程度です。
したがって、150mlのコーヒーを飲むと約90mgのカフェインを摂取できますが、
150mlのエナジードリンクでは45～60mgしか摂取できません。
また、カフェインの効果を最大限に発揮するには、体重1kgあたり3mgのカフェインを摂取することが推奨されています。
体重60kgの人なら、カフェイン180mg、コーヒーなら約300mlが必要です。
しかし、エナジードリンクでは300～600mlも飲まなければなりません。
さらに、コーヒーとエナジードリンクの違いはカフェイン量だけではありません。
エナジードリンクには多くの糖分や添加物が含まれているので、健康面やダイエット面でも注意が必要です。
糖分や添加物は血糖値や血圧を上昇させたり、胃腸や肝臓に負担をかけたりする可能性があります。
一方で、コーヒーには糖分や添加物はほとんど含まれていません（ブラックコーヒーや無糖の缶コーヒーなど）。
また、コーヒーには抗酸化作用や脂肪分解作用などの健康効果も期待できます。
「エナジードリンクは体に悪い」と言われている理由
エナジードリンクは、カフェインや糖分、タウリンなどの成分が多く含まれている飲料です。これらの成分は、
適量であれば眠気覚ましやエネルギーチャージに効果がありますが、過剰に摂取すると、体に様々な悪影響を及ぼす可能性があります。
エナジードリンクが体に悪いと言われている理由は、主に以下のようなものが挙げられます。
糖分の摂りすぎ：
エナジードリンクには多くの糖分が含まれており、飲みすぎるとカロリーオーバーや血糖値の急上昇を引き起こします。
これは肥満や糖尿病などの生活習慣病の原因になるだけでなく、
血糖値の乱高下によって眠気や集中力の低下、空腹感などの不調を招きます。
カフェインの摂りすぎ：
エナジードリンクにはコーヒーや紅茶よりも多くのカフェインが含まれており、飲みすぎるとカフェイン中毒を起こす恐れがあります。
カフェイン中毒は、動悸や不安、不眠、吐き気などの症状を引き起こし、心臓や神経系に負担をかけます。
また、カフェインは睡眠の質を低下させるため、疲労回復にも逆効果です。
タウリンとカフェインの相乗効果：
エナジードリンクにはタウリンというアミノ酸も含まれています。
タウリンはカフェインと同じく神経を興奮させる作用がありますが、同時に摂取するとその効果が増幅される可能性があります。
これは心臓や血圧に悪影響を及ぼし、不整脈や心房細動などの重篤な障害を引き起こす危険性があります。
添加物や酸性度の高さ：
エナジードリンクには色素や香料などの添加物も含まれています。
これらの添加物はアレルギーや胃腸障害などの原因になることがあります。また、エナジードリンクは酸性度が高いため、
歯のエナメル質を溶かしたり、胃酸過多を引き起こしたりする可能性もあります。
以上のように、エナジードリンクは飲みすぎると体に悪い影響を及ぼす可能性が高いです。
適度な摂取量は個人差がありますが、一般的には 1日あたりのカフェイン摂取量は400mg以下 、
糖分摂取量は25g以下 にすることが推奨されています。
エナジードリンクの成分表を確認して、過剰摂取に注意しましょう。
また、妊娠中や授乳中、子どもはカフェインを控える必要があるため、エナジードリンクは避けましょう。
「コーヒーとエナジードリンクの違い。眠気覚ましはどっち？」についてのまとめ
今回は、コーヒーとエナジードリンクの違いについて見ていきました。
コーヒーもエナジードリンクも、目を覚まさせてくれるといった点では要所要所ですごく活躍してくれる飲み物です。
しかし、カフェインは医療にも使われているくらい身体にとって影響があるもので、
飲み過ぎはかえって体にとって悪影響になってしまいます。
また、エナジードリンクはカフェインを摂取して目を覚ますことに加え、味も美味しく、中毒性があります。
ついつい味を重視して選んでしまいがちですが、その添加物の多さも頭に入れておかなければいけません。
日常生活とカフェインと、上手く付き合って健康的ですっきりと目覚めた毎日を送りたいですね。
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