Coffee: A Beverage Controversy
Coffee has served as a staple for many for centuries, in part due to its energizing effects. What we now recognize as America’s favorite morning pick-me-up was initially consumed as a restoratively flavorful drink in places such as Ethiopia and Yemen in the year 1000 A.D. Most commonly known to contain delicious flavors and stimulating caffeine, many people do not recognize that they are risking potential health conditions while enjoying their morning cups of joe.
Can drinking too much coffee make you dehydrated? The short answer is yes. Since coffee is a diuretic, meaning it can cause excessive urination, it is possible to become dehydrated when drinking too much of it. Depending on the number of caffeinated beverages that a person consumes, it can lead to dehydration or, even worse, a state of hypovolemia, in which the amount of electrolytes in a person’s body are reduced to dangerously low levels. As many people make up for lost hydration after their morning cup, they need to be aware of their caffeine daily intake.
In an interview with Dr. Nia Mitchell on the subject, she highlights that “people who drink more than 400mg of caffeine a day are putting themselves at risk for dehydration. It’s important to recognize that caffeine is really a drug, and using anything addictively comes with health risks.” In addition to the risks of dehydration or hypovolemia due to excessive caffeine intake, she also goes on to explain that there are other health risks associated with drinking too much coffee, ranging from increased blood pressure to insomnia.
For those that still enjoy a cup or two each morning, it is important to rehydrate and drink plenty of water in order to help combat the dehydrating effects of the beverage. It is also important to recognize that drinking coffee for the natural flavour and not out of reliance or overconsumption can be an enjoyable experience within moderation.
Many people rely on coffee to keep them energized throughout the day, however it is important to recognize that although it is becoming more socially acceptable to engage in multiple cups of coffee, it is beneficial to control one’s caffeine consumption.
Coffee and Kids
Caffeine consumption is also not recommended for young children, who are more sensitive to its effects than adults. A rule of thumb is that children should not be ingesting more than 2.5 mg of caffeine per kilogram of their body weight and babies should not be consuming caffeine at all. Not only can drinking too many cups of coffee stunt a child’s growth and shrink the diameter of the growing bone in the lower leg, but it can also cause for symptoms such as anxiety, restlessness, headaches, irritability and stomach problems.
Because coffee is easily hiding in many food and beverages, it is important for children to be educated on the effects of coffee consumption. For example, many people are unaware that hot cocoa, a beverage most children would drink without considering it contains caffeine, contains 10-25mg of caffeine per serving. Chocolate, tea, soda, energy drinks, and certain over-the-counter medications also contain caffeine, so it is important to consider even the quantity present in food items, and not focus mainly on the concentration of coffee.
A study conducted by Brooke Richardson on the effects of caffeine on children found that although most people are aware of the recommended dose of caffeine, many lacked knowledge on how it might affect children specifically. She writes, “Families should be counseled on sources of caffeine and how to monitor their children’s intake in order to ensure health and safety.”
Coffee and Mental Health
In addition to its effects on the physical health of children, coffee can also have a notable influence on the development of mental health disorders.
A study conducted by the American Psychiatric Association of 1,000 regular coffee drinkers found that those who drank more than four cups of coffee a day were twice as likely to have a mental health condition. The association theorizes that this risk is increased due to coffee’s diuretic effect, combined with its potential to diminish moods due to its lack of nutritional benefit.
This increases an individual’s risk of developing depression, anxiety, and even psychosis due to the lack of necessary nutrients and vitamins the body needs and is not getting, as well as its effect on the physical endurance of the body over time.
Cara Stavis, a psychotherapist in downtown Chicago, had offered her input on the effects of drinking too much coffee, stating, “Coffee affects our endocrine systems. Anything that affects your endocrine system, especially when combined with caffeine, can lead to physical and mental health problems. You should be aware of what your body can handle and abide by the recommended daily limits.”
Coffee and Performance
On the other end of the spectrum, various studies have found that moderate coffee consumption can have positive effects on a person’s performance. It can help improve reaction time and overall mental performance, and can even help fight off fatigue and depression. It is also known to help reduce the risk for a number of diseases, such as Parkinson’s, Alzheimer’s, and diabetes.
Dr. Michael Merchant, a research scientist and nutritionist based in Toronto, conducted a study examining the effects of coffee on exercise performance, and found that just 3-5mg of caffeine per kilogram of a person’s bodyweight was enough to increase their endurance during cardiovascular activities. He also suggests that the effect of coffee can differ from person to person and that it is important to understand the effects of coffee on the individual in order to receive the most benefit.
In addition, drinking coffee can also help prevent obesity, stroke, and coronary artery disease. Regular coffee drinkers tend to absorb calcium more efficiently, allowing them to receive the vitamins and minerals they need to maintain a balanced diet.
Coffee and Sleep
When it comes to understanding the effects of coffee on the body, one factor that many people overlook is its potential effects on the quality and quantity of sleep. According Dr. Laely Adams, a clinical psychologist, “caffeine can interfere with sleep cycles by causing irregular habits, which can lead to fatigue, mental health issues, and even weight gain.” She highlights the importance of understanding caffeine’s natural half-life in the body, estimating to be around 5-8 hours depending on the person’s metabolic rate. Dr. Adams suggests that people who are regular coffee drinkers should try to plan their daily routine so that they are not having coffee too close to bedtime, in order to avoid any negative effects on their sleep quality.
Coffee and Addiction
Unfortunately due to coffee’s natural stimulant effects, many people have the potential to become addicted to drinking coffee, leading to feelings of tiredness, agitation, and restlessness. If someone notices that they are having difficulty getting through their day without coffee, or if they find themselves drinking more than normal to get the same energizing effect, it may be a red flag that they are becoming addicted to the stimulant.
It is important to recognize the signs of addiction to caffeine and work to reduce one’s caffeine intake gradually. It is also important to realize that coffee is not the only potential source of caffeine, as it can be found in many delicious foods and drinks apart from coffee. By understanding the addiction potential that coffee can have, people can be better equipped to balance their caffeine consumption, so that they are drinking it judiciously.
Coffee and Heart Health
The heart is an often-overlooked bodily function affected by coffee consumption that deserves special consideration. Although studies have indicated that moderate coffee drinking can have positive effects on the heart, drinking too much can lead to worrying effects.
In a study conducted by Dr. David Johnson on the effects of excessive coffee consumption on the heart, it was found that those ingesting more than five cups of coffee a day were twice as likely to develop atrial fibrillation, a common heart rhythm disorder. In the same study, it was also found those who increased their daily caffeine intake were twice as likely to develop hypertension.
Because of the potential to increase one’s risk of cardiovascular disorders, it is important to monitor the amount of coffee being consumed each day. In particular, those with a family history of heart problems should pay particularly close attention to their intake and opt for a caffeine supplement if needed.
Coffee and Fertility
Coffee has been found to have somewhat of a yin and yang relationship with fertility, in that it is able to help with fertility, depending on the dosage received. For example, a study conducted by Dr. Jonathan Dahdar of the Boston Research Centre found that women that drank 1-2 cups of coffee a day had a higher chance of conception than those who did not drink coffee at all. The opposite is also true, and it was found that too much coffee, more than 2 cups per day, inhibited the conception rate of women and even the chances of live birth.
The study even went further to indicate that those who drank more than 3 cups of coffee a day were twice as likely to experience a miscarriage, due to the stimulant effects of the caffeine on the body. This further reiterates the importance of moderating one’s caffeine intake, and understanding the effects of coffee on one’s body.
Coffee and Nutrition
Although it is commonly believed that coffee has no nutritional benefits, there are a few benefits hidden in the bean. To start, coffee is known to be the main source of magnesium and chromium, minerals required for optimal bodily function. It also contains large amounts of antioxidants, which are known to help prevent and repair cell damage. Additionally, coffee contains small but trace amounts of proteins and fiber, which can help contribute to an individual’s balanced nutritional intake.
Quincy Reiko, a public nutritionist, explains that while coffee by itself is low in calories, overly-sugared coffee drinks and those topped with cream can take away much of the potential nutrition that coffee contains. In her advice, she suggests that coffee drinkers should opt for alternatives that are coffee-based such as cold brews, which have been recently increasing in popularity; opting for almond, soy, or oat milks; using low-calorie sweeteners; and limiting fancy coffee drinks or those with unhealthy add-ons.
Despite having some possible nutritional benefits, it is important to remember that coffee should be enjoyed in moderation. By drinking coffee responsibly and understanding its effects on the body, people can enjoy their morning cup of joe without putting themselves at risk for potential health issues.
