Most of us are aware that having too much coffee is bad for us, but how many cups of coffee can we consume safely? We often associate drinking lots of coffee with making us more alert, but it is important to make sure it is not detrimental to our physical and mental health.
A study by the Harvard School of Public Health concluded that the amount of cups of coffee you can drink safely each day depends on many factors. For example, people who usually have a shorter sleep duration respond with more sensitivity to caffeine, as do people with pre-existing anxiety. Caffeine content is also significant – espresso can contain up to three times the caffeine of a regular filter coffee. Additionally, genetics also plays a role – some people naturally process caffeine at a quicker rate than others.
Dr. Olga Kot, PhD, has the following advice on how much coffee can we drink safely: “moderate amounts of coffee of about 2-3 cups per day do not seem to harm the general population. They may even bring some health benefits, e.g. reducing the risk of dying from a heart disease or stroke. […]Moderate coffee consumption does not appear to be associated with an increased risk of any other diseases.”
The general consensus from experts seems to agree that up to 400mg of caffeine per day can be consumed safely, which translates to around four 125ml cups of coffee per day. However, they also advise that pregnant women or those with anxiety or sleep problems should limit their coffee intake to no more than 200mg per day. Consumption of more than 500mg by pregnant women has been linked to an increased risk of miscarriage.
It can be easy to slip into the habit of drinking many cups of coffee every day, but it is important to understand the disadvantages. Caffeine can become a crutch and over-reliance on it can hinder the quality of life. Not only can it be difficult to sleep without drinking coffee all day, but it can also lead to digestive issues if the body becomes too accustomed to the caffeine and leads to problems functioning without it.
It is recommended to keep track a daily caffeine intake and, if possible, try to replace one or two cups of coffee with a healthier alternative such as tea, herbal tea or other decaffeinated drinks. Similarly, it would also be beneficial to replace coffee with regular physical activity, such as a 30-minute walk or yoga practice.
Types Of Coffee
When it comes to coffee, it is important to be aware that there is a wide range of varieties and they don’t all contain the same amount of caffeine. For example, espresso typically contains up to 155mg of caffeine per cup, whereas regular filter coffee contains up to 115mg per cup. It is also worth noting that decaffeinated coffee still contains a small amount of caffeine, usually up to 3-5mg per cup.
When it comes to speciality coffees, such as latte and cappuccino, it is important to take into account not only the caffeine content of the coffee itself but also that of the milk and any other ingredients added such as sugar, syrups and flavourings.
Coffee is often enjoyed with milk and sugar, and although these additions can make it tastier, if consumed too often, it can increase the overall sugar and fat intake from beverages, which has a negative effect on health. It is advisable to look for healthier alternatives such as almond milk or low-fat milk, and to be mindful of the quantity of sugar added.
Positive Effects Of Coffee
Although over consumption of coffee is not advisable, moderate consumption can bring some health benefits. One of the key benefits is the improved alertness and concentration, it can provide. Coffee can also help to keep you energised, improve your memory and protect against the risk of developing some diseases such as type 2 diabetes, Alzheimer’s disease and Parkinson’s disease.
At the same time, studies have suggested that moderate consumption of caffeinated coffee can reduce the risk of stroke and other cardiovascular diseases.
It is worth noting that these effects are only seen when coffee is consumed in moderate doses, usually 2-3 cups of regular filter coffee per day. Furthermore, long-term consumption of healthy amounts of coffee has been linked to a reduced risk of death from any cause.
Effects Of Too Much Coffee
It is important to be aware of the dangers of consuming too much coffee. Some of the most common effects of drinking too much coffee include feelings of restlessness, anxiety and jitteriness. These effects can range from mild to severe, depending on the individual’s sensitivity to caffeine.
Other effects of drinking too much coffee include insomnia, headaches, indigestion and a rapid heart rate, which can cause palpitations. Prolonged consumption of large amounts of coffee can also lead to a dependence and it can be challenging to break the habit of drinking several cups of coffee a day.
High caffeine intake can also lead to an increase in cortisol, the stress hormone. This can be detrimental to health, especially when consumed in large quantities. Moreover, regular high caffeine intake can lead to a buildup of tolerance, which means that it will take more caffeine to achieve the same effect.
Factors To Consider
When it comes to deciding how much coffee to drink, it is important to consider different factors such as age, lifestyle, medical conditions, sensitivity to caffeine and pre-existing psychological conditions. Additionally, it is worth considering the source of coffee, as it is important to ensure that it is of good quality and the beans have been properly roasted.
It is also important to consider personal preferences and it can be beneficial to experiment with different types and strengths of coffee to find the one that suits you the best. For example, some people find that switching from filter coffee to espresso can help them to reduce their caffeine intake.
Building Moderation Habits
If you are someone who has become used to drinking several cups of coffee a day, it is important to be aware that it can take some time to break the habit. It is advisable to work on this gradually by taking small steps. For example, it might be beneficial to replace one cup of black coffee with a decaffeinated version, or to drink a larger amount of water to replace some of the coffee intake.
It is also advisable to ensure that regular breaks are taken, in order to give the body time to relax and recover. Taking a walk or getting some fresh air can help to reduce stress and fatigue, and it can help to keep the body energised.
Finally, it is worth exploring different methods to boost energy levels such as meditation, deep breathing exercises and yoga. This can help to focus the mind and to provide a sustainable boost of energy, rather than relying on coffee.
