There was a time when caffeine helped you stay awake to study. Now, you reach for coffee or tea every day. And that’s OK — as long as it’s in moderation, says Elizabeth Schaub, R.D., L.D., an outpatient dietitian on the staff of Baylor Regional Medical Center at Plano. Before you brew your next cup, keep these points in mind.

1. Understand moderation. Moderate caffeine intake is defined by the American Dietetic Association as 200 to 300 milligrams per day, Schaub explains. That’s about two to three cups of coffee (depending on the strength of the brew).

2. Watch for side effects. When you drink too much caffeine, you may notice gastrointestinal distress, an upset stomach, insomnia and a rapid heartbeat.

3. If you’re pregnant, set a limit. While moderation is advocated for everyone, if you’re pregnant—or trying to get pregnant—definitely set your upper limit at no more than 300 milligrams per day. High caffeine intake is associated with delayed conception, low birth-weight and even miscarriage, Schaub says.

4. Don’t forget other beverages. While we used to think caffeine had a dehydrating effect, Schaub says that is no longer the case. Still, after your caffeine for the day, drink plenty of fluids like water and juice to stay hydrated.

5. Read labels carefully. “Caffeine” may be missing from the label, but that doesn’t mean it isn’t there. Ingredients high in caffeine include guarana, a plant-based dietary supplement that has about twice the caffeine found in coffee beans, and yerba maté, an herbal supplement that contains xanthines, a stimulant similar to caffeine.

6. Watch your calories. Caffeine in moderation is just fine, Schaub says, but you may be getting something you didn’t bargain for — lots of calories. Double check the calorie content of your soda, energy drink or latte.

To learn how Baylor Plano’s registered dietitians can help you develop a healthy eating plan to achieve your goals, click here.