Can Drinking Too Much Coffee Have Adverse Effects?
Coffee is an incredibly popular drink, and many people enjoy it both for its inviting flavor and aroma, as well as its energizing, refreshing effects. Its popularity is such that some people find themselves drinking multiple cups in a single day: might these caffeine-fueled habits lead to adverse health outcomes? Whilst there may be some health benefits from coffee, here we explain the potential risks which overconsumption of coffee can pose.
How Much Caffeine Is “Too Much”?
Caffeine is, unsurprisingly, the most commonly consumed psychoactive drug in the world. The average cup of coffee contains between 95 and 200 milligrams of caffeine, and it is estimated that an adult can safely consume up to 400 milligrams per day—roughly the equivalent of four cups. Consuming more than this could lead to adverse health effects.
What Are The Adverse Effects Of Drinking Too Much Coffee?
The effects of drinking too much coffee are not always negative, and individuals’ metabolisms can vary widely. Some of the known risks, however, can include headaches, nausea, insomnia, restlessness, elevated heart rate, and anxiety. An excessive intake of caffeine can lead to a phenomenon known as ‘coffee tolerance’, whereby the stimulating effects of coffee diminish with increased intake—this is often a sign that someone is drinking too much coffee, and should reduce their intake.
Furthermore, coffee is highly acidic, and as such drinking too much can lead to further health problems. For example, an overdose of caffeine can potentially lead to stomach pain and digestive issues.
Does The Source Matter?
It is important to note that the source of caffeine can potentially influence the adverse effects. Caffeine found in coffee may act in a different way to that found in energy drinks, or pre-workout supplements. The length of time it takes for the body to metabolize the caffeine can also affect its effects. For example, whilst caffeine from coffee “kicks-in” relatively quickly, caffeine from tablets takes around twice as long.
What Are The Alternatives?
Whilst there is no real substitute for coffee in terms of flavour, there are several other drinks which offer a similar level of caffeine, without the risk of adverse health effects associated with overconsumption. For example, black tea, white tea, and green tea are all relatively low in caffeine. Decaffeinated coffee is also an option for those looking for a more mild drink.
How Can Excessive Coffee Intake Be Avoided?
The main way to ensure that excessive coffee intake is avoided is to be mindful of the amount of caffeine being consumed, and the impact this could have on the body. The amount ingested should be tailored to suit the individual; reducing the intake altogether may be necessary for those particularly sensitive to coffee’s effects. Reducing coffee intake may also be beneficial for those that drink too often, especially in instances where an individual has become dependent on coffee to stay awake or alert.
How Much Caffeine Is Too Much For Children?
Children can be particularly susceptible to the adverse effects of caffeine. As such, the American Academy of Pediatrics strongly recommends that all children avoid caffeine entirely. For children that do take caffeine, it is recommended that intake should be limited to less than 2.5 milligrams per kilogram of body weight, per day.
Are There Benefits To Drinking Coffee?
Whilst excessive coffee intake can lead to adverse health effects, some studies have demonstrated that drinking coffee in moderation can have numerous health benefits, including increased alertness and improved cognitive function, a reduced risk of heart disease, liver cancer, and type 2 diabetes, and potentially a reduction in the risk of Parkinson’s disease and Alzheimer’s disease. The precise potential effects are unclear and vary from person to person.
Who Is Most At Risk?
Whilst excessive consumption of coffee is not recommended for anyone, it is important to be aware that certain individuals may be more at risk than others. This includes pregnant and breastfeeding women, individuals at risk of cardiovascular or heart problems, and those taking certain medications which can interact with caffeine. Heightened anxiety and sleep disturbances have been linked to an excessive caffeine intake in these individuals.
What Other Dietary Changes Should Be Made?
Even if an individual drinks coffee within a safe limit, there may be some additional dietary modifications which should be made. For example, individuals consuming coffee should be aware that it is easy to consume high amounts of sugar from some coffee products. Additionally, those who drink coffee should consider adding some other healthy beverages throughout the day, such as non-dairy milk and water.
What Are The Long-Term Effects?
The long-term effects of drinking too much coffee are largely unknown, however it is important to note that any long-term harmful effects may not be apparent until decades later. As such, it is essential to be aware of the potential risks and drink coffee within the recommended guidelines.
