How to Pace Your Caffeine Through the Day

Published: 2026-05-04

Most of us don't really know how much caffeine we drink in a day. A couple of coffees, a tea, an energy drink at the gym: it adds up fast. Here are some simple, practical ways to keep track and pace it.

1. Know your numbers

Caffeine varies a lot between drinks. Rough guides:

• Café flat white (double shot): about 120–150 mg
• Energy drink (250–500 ml): about 80–160 mg
• Brewed green tea: about 25–35 mg
• Luma Matcha Soda: 42–67 mg per 330 ml can (matcha varies by batch)

Adding up your day is the single most useful thing you can do.

2. Notice how caffeine affects you

People respond to caffeine very differently. Genetics plays a part: an enzyme in the liver called CYP1A2 does most of the work of breaking caffeine down, and how active it is varies from person to person. If one coffee leaves you feeling wired while a friend drinks three, that's normal variation. If caffeine regularly makes you feel unwell, talk to a doctor.

3. Spread it out

Rather than two strong coffees before 9am, many people find it suits them better to spread smaller amounts across the morning and early afternoon.

4. Eat something first

A lot of people find caffeine on an empty stomach hits harder. Having it with or after food is an easy change.

5. Drink water too

Caffeinated drinks shouldn't be your only drinks. Keep a glass or bottle of water going through the day.

6. Choose a smaller dose later in the day

Caffeine can stay in your system for hours, so many people cut back after lunch. If you still want something in the afternoon, a lower-caffeine option makes sense, whether that's green tea, half a coffee, or a can of matcha soda.

Where matcha soda fits

Luma is made with real matcha powder, so it contains caffeine (42–67 mg per can) along with L-theanine, an amino acid found naturally in tea. It's not decaf, and it's not a replacement for sleep. It's simply a cold, sparkling drink with less caffeine than a typical café coffee.

The takeaway

Know your total, spread it out, eat first, drink water, and go lighter in the afternoon. If you're pregnant, breastfeeding, on medication or sensitive to caffeine, check with a health professional about what's right for you.