What happens when you drink too much coffee? It’s a question we’ve all asked ourselves at one point or another – although the answer can differ between individuals depending on their own unique body chemistry. The ramifications of drinking too much coffee can range from mild to severe, depending on individual tolerance and, of course, the amount consumed. It is well documented that drinking as little as two to three cups per day can have an effect on your body depending on the type, blend and quantity of each cup consumed.
The main concern with ingesting excessive coffee lies in the amount of caffeine contained within coffee beans. Caffeine is a known stimulant that can increase heart rate, agitation and disrupt sleep. As well as impacting on the body physically, excessive coffee consumption can also have negative effects on mental health, as studies have shown that caffeine can increase anxiety and a general feeling of unease. When consumed excessively, coffee can make people feel overwhelmed and unable to concentrate, leading to a feeling of irritability.
To understand the effects that coffee has on the body, it is important to understand how caffeine works. Caffeine activates neurons in the brain, telling them to release the neurotransmitters dopamine and adrenaline. These neurotransmitters bring a feeling of alertness and often an increased level of energy. Depending on the person we may feel more alert or less alert when caffeine is ingested.
But too much coffee can also limit our brain’s ability to think clearly as it can cause confusion, difficulty in focusing, and disrupt our sleep patterns. Many studies have shown that drinking too much caffeine can inhibit the ability to think logically and can slow down the processing of information. This can also lead to decreased ability to respond in complex tasks and situations, as well as an overall mental fatigue.
Coffee can also lead to digestive issues, dehydration, headaches, and an increased risk of heart palpitations. Furthermore, it can interact with certain medications, such as those for depression or anxiety, making the effects worse. Therefore, those taking certain medications should take extra caution when considering their caffeine intake.
Before deciding whether drinking coffee is safe for you, it is important to bear in mind your personal risk factors, such as stress levels, preexisting health conditions, and any existing allergies that could be worsened by coffee. Everyone has a unique body chemistry and every individual’s response to caffeine can be different. Therefore, it is important to pay attention to any physical or psychological symptoms that arise when you drink coffee.
The Benefits of Moderation
Although coffee can have negative impacts when consumed in excess, the key is moderation. When drank in moderation, coffee is an incredibly beneficial beverage full of antioxidants, has been linked to lower risks of depression, stroke, heart failure and more. Recent research has even suggested that drinking two to four cups of coffee a day can help to reduce the risk of early death.
Coffee also has few immediate side effects when consumed in moderation. It can lead to improved energy, enhanced mental alertness and can support healthier digestion, making it an all-round beneficial beverage. It can even lead to having a positive effect on our hormone levels and improve mood.
A standard cup of coffee (filtered or espresso) contains roughly 95mg of caffeine. Therefore, the recommended daily caffeine intake for a healthy person is no more than 400-500mg per day. This is roughly equivalent to four cups of standard coffee, or two and a half shots of espresso. This might sound like a lot, but it is important not to exceed this amount, as too much caffeine could lead to adverse effects on your health.
When it comes to choosing your coffee, it’s worth bearing in mind that not all coffee types contain the same amount of caffeine. For example, filter and espresso types of coffee contain less caffeine than mochaccino or cappuccino. Additionally, many third-wave coffee shops are now offering decaffeinated coffee, so if you’re looking to reduce your caffeine intake, this could be a good place to start.
Managing Caffeine Intake
The best approach to managing your caffeine intake is to start by keeping track of how much you’re drinking. This is especially important if you have increased sensitivity or reactivity to it. It is important to take note of when you have coffee, and pay attention to any physical or psychological symptoms that arise as a result. After a few weeks, you will have a better idea of your own tolerance.
It is also important to remember that caffeine is found in more places than just coffee. For example, energy drinks, tea, chocolate and certain medications such as headache tablets and cold and flu remedies can all contain caffeine. Therefore, it is important to be aware of your total daily caffeine intake, and try to stick to the recommended guidelines.
Finally, it is important to ensure that you are eating a balanced diet and getting enough sleep when drinking coffee. As mentioned, coffee can disrupt sleep patterns, making it more difficult to fall asleep and cause interrupted REM sleep. For this reason, it’s important to ensure that you are getting enough quality rest in order to counterbalance the effects of caffeine.
Making Coffee Healthier
Coffee is an incredibly versatile drink and can be enjoyed without the health risks associated with excessive consumption. Many people find that adding milk, almond milk or other dairy alternatives helps to cut back on the jittery feeling caused by caffeine, as these additives can slow down the absorption rate and give a smoother, gradual release of the stimulant.
If you find that you need an extra boost of energy in the morning, many cafes are now offering low-caffeine blends, such as half-strength or three-quarter strength. This might be a good option for those who find themselves drinking more coffee than necessary, as these drinks contain less caffeine but come with all the taste. A further option is to swap to one of the many low caffeine alternatives, such as green tea, matcha or herbal teas.
It is also important to bear in mind that the quality of the coffee is key. It is recommended to buy a freshly roasted bag of whole beans as this will provide the most flavour as well as containing the highest levels of antioxidants, making it a much healthier choice than pre-ground coffee.
Takeaways:
Overall, drinking coffee in moderation can lead to an overall improvement in health, as well as providing an energy boost. However, it is important not to exceed the recommended daily amount, as drinking too much can lead to adverse effects.
By understanding our own tolerance levels, we can ensure that we are drinking the right amount of coffee. This might involve paying attention to how we feel after each cup, as well as monitoring our total caffeine intake. It is also worth bearing in mind that not all coffees are created equal, as man types contain varying levels of caffeine. Therefore, it is important to choose the right coffee blend. Finally, adding dairy alternatives or opting for low-caffeine blends can help to reduce the jittery feeling that can come with consuming too much coffee.
