In our daily lives, coffee and tea are indispensable beverages for many people. Not only do they have unique flavors, but they are also popular due to their significant effects in boosting alertness and mental clarity. For many, having one or two cups of coffee or tea each day has become a habit, driven not just by their enticing aromas but also by the invigorating effects they provide. Some people are particularly fond of tea, not only for its stimulating properties but also because of the health benefits associated with the polyphenols found in tea leaves.
First, let's delve deeper into the composition of tea. There are three main components closely related to tea leaves: polyphenols, Caffeine, and theanine. Polyphenols are abundant in tea and are responsible for the astringency in taste. They include flavonoids, epigallocatechin, gallate (EGCG), and other catechins. Caffeine is a potent central nervous system stimulant and the key component that provides the energizing effect in tea; it is also the source of the bitter taste. Theanine gives tea a fresh and pleasant flavor and helps the body resist fatigue for longer periods.
Now let's look at the composition of coffee. The stimulating substances in coffee are relatively simpler, mainly consisting of caffeine. However, the “caffeine-like” substances in tea are more diverse and complex, including not only caffeine but also theobromine, theophylline, and theanine.
Next, we will examine the caffeine content in tea versus coffee. According to an article published by the Beijing Science Center in September 2020 titled “The caffeine in tea is actually higher than in coffee? Finally found out why I can't Sleep,” the caffeine content in tea is approximately 3% to 4%, while in coffee, it is around 1% to 2%. At first glance, this suggests that tea may have a more pronounced stimulating effect. However, it's important to note that content does not equate to intake.
In the case of coffee, it is typically consumed all at once after brewing. If one still feels drowsy after finishing a Cup, they would need to Brew another to consume additional caffeine. According to the Specialty Coffee Association of America, using 150 milliliters of Water with 8.25 grams of coffee is an ideal ratio. Assuming an average caffeine content of 1.5%, the total amount of caffeine in one cup of coffee would be about 0.12375 grams.
For tea, which is often brewed multiple times, the internal substances are not released all at once. Throughout the day, regardless of how many times the same batch of tea is brewed, the total amount of caffeine ingested is gradually released and relatively fixed. Using a 150 milliliter volume of water and a typical tea-to-water ratio of 1:20 to 1:50 (which translates to 3 to 7.6 grams of tea), assuming an average caffeine content of 3.5%, the total amount of caffeine ingested would range from approximately 0.105 to 0.266 grams.
Furthermore, tea contains theanine, which is not present in coffee. Theanine effectively slows down the absorption rate of caffeine, prolonging its presence in the body and making the stimulating effect more sustained and gentle.
To summarize, when you need a quick boost in alertness and a strong “pick-me-up,” a strong coffee might be the better choice, as it provides the most intense stimulating effect in a short period. After all, a 300-milliliter cup of green tea contains approximately 28 milligrams of caffeine, while a 300-milliliter cup of coffee contains roughly 96 milligrams of caffeine.
However, if you want a milder and longer-lasting stimulating effect, tea is a better option. It's important to note that, generally, the safe daily intake of caffeine for adults should not exceed 400 milligrams per day.
Whether choosing tea or coffee to boost your alertness, the decision should be based on your personal physical condition, needs, and preferences. Those who are sensitive to caffeine may need to control their intake more carefully to avoid symptoms such as palpitations and insomnia. For those who need to maintain alertness and efficiency for extended periods, understanding the stimulating characteristics of tea and coffee and making wise choices will help them better meet the challenges of work and life.
Tea and coffee, like two distinct companions, offer different experiences—one gentle and lasting, the other intense and immediate. While providing us with stimulating effects, they also enrich our lives. Let's enjoy their benefits while learning to use them wisely so that they serve us well in our daily lives.
In this fast-paced era, tea and coffee are not just beverages; they are powerful tools in our fight against fatigue and drowsiness. May we all stay clear-headed in their company and greet every beautiful tomorrow.