Is it bad to drink coffee all the time?
It seems that everywhere we look, someone is drinking a cup of coffee. For some, it has become a regular part of their daily routine. From the morning commute to long days at the office, coffee is a much-loved pick-me-up that many people rely on heavily.
However, like most things, it is never a good idea to overindulge. But is it bad to drink coffee all the time?
Coffee’s influence on the body has been studied for centuries, and the evidence suggests this much-loved beverage does come with both good and bad effects. To gain a better understanding of the potential benefits and drawbacks, it is important to learn more about how coffee affects our bodies.
Effects of caffeine on the body
Caffeine, the primary ingredient in coffee, creates energy and alertness by stimulating the central nervous system. This can be beneficial for things like concentration and cognitive performance. But caffeine can also cause physical and psychological side effects if consumed in excess.
According to studies, sensitivity to the effects of caffeine varies widely among individuals. For some, drinking too much coffee can cause anxiety, restlessness, irritability and insomnia. On the other hand, moderate intakes of caffeine have been linked to a reduced risk of certain illnesses and an improved lifestyle.
What is a moderate intake?
In general, experts agree that up to 400 milligrams of caffeine per day is safe for most adults. That would be about four cups of coffee, depending on strength. However, this varies drastically from person to person.
Simply put, if you find that too much coffee is detrimental to your daily functioning, it’s probably wise to limit your intake. If you’re okay drinking more than four cups, then it’s likely fine.
Can coffee cause dehydration?
Some people worry that coffee acts as a diuretic—that is, it causes the body to pee more fluid than it takes in. The truth is, studies have found that drinking a moderate amount of coffee actually has minimal effects on overall hydration levels, as long as it is taken with just enough fluids.
If you are consistently peeing dark yellow urine, or feeling thirsty after drinking coffee, you may need to re-evaluate your intake or make sure that you’re also taking in a healthy amount of water each day.
Can coffee disrupt sleep?
Most people are aware that caffeine can increase alertness and interfere with the quality of our sleep. However, this does not mean that it is bad to drink coffee all the time.
Caffeine takes an average of four to six hours to clear from your bloodstream, so it is important to stop drinking coffee (or any other caffeinated drinks) at least six hours before you go to sleep. This way you can ensure that your sleep is not disrupted by excess caffeine levels.
Nutritional value of coffee
Most people incorporate coffee into their diets for its energizing effects. But aside from the boost it provides, coffee can also deliver nutrients and antioxidants. For instance, a cup of black coffee often provides trace minerals like zinc, magnesium, and chromium. Meanwhile, an additive-free cup of black coffee has over 1,000 antioxidants.
Most of these nutrients are lost when any type of additives are used, such as sugar or milk. To maximize the benefits of coffee, it is best enjoyed black or with a calorie-free, sugar-free artificial sweetener like Stevia.
Precautions to take when drinking coffee
Though coffee can be part of a healthy lifestyle, it does come with some caveats. For one, caffeine consumption can increase heart rate and blood pressure. Therefore, people with existing cardiovascular concerns should talk to their doctors before drinking large amounts of coffee.
Research also suggests that pregnant women should limit their caffeine intake for the health of both themselves and their unborn child. Finally, it is possible to develop an addiction to caffeine, so it is important to pay attention to how you’re feeling and how your body reacts to coffee.
Coffee and mental health
Coffee can also have a effect on mental health. Studies have linked caffeine with increased feelings of alertness and happiness, as well as improved concentration and mental performance. These effects can be felt even at lower doses of 50 milligrams, which is just over the amount found in a single cup of black coffee.
However, it is important to note that drinking too much coffee can cause feelings of restlessness and anxiety. If you notice any signs of anxiety or disruption to your sleep, it is best to talk to your doctor or mental health provider.
Health benefits of coffee
Despite its potential negatives, there are many good reasons to incorporate coffee into your diet. There is evidence that moderate coffee intake can lower the risk for some serious illnesses like type 2 diabetes, Parkinson’s disease, stroke, and dementia.
Additionally, it can also be beneficial for maintaining healthy weight, as drinking moderate amounts of coffee has been linked with a lower risk of obesity. But do keep in mind that heavily sweetened and sugary coffee drinks can be full of empty calories and are not the most healthful option.
The verdict
Overall, drinking moderate amounts of coffee can be part of a healthy lifestyle. Indulging in two to four cups per day has been linked to better performance, improved cognitive functioning, and even a lower risk of serious illnesses.
But it is important to drink responsibly and not overindulge. Remember, everyone is different and some people find that too much coffee can really affect their daily functioning. If this is the case for you, it is best to rethink how much coffee you’re drinking.
Alternative ways to get energy
If you are not able to tolerate the effects of coffee, or have decided to limit your intake, there are other things that you can do to keep your energy levels up. Some alternatives include taking a short walk, eating a healthy snack, listening to some music or doing yoga.
These activities can also be used to de-stress and take some time out of the day. This can be especially beneficial when faced with a challenging day or if you’ve been feeling overwhelmed or exhausted.
Coffee substitutes
For those looking for an alternative to coffee, there are several options available. These include decaf coffee, caffeine-free herbal coffee and coffee substitutes. One, such as Choffy, is made from cocoa beans and is known to provide some of the same health benefits associated with coffee.
There are also some coffee substitutes that are made from roasted grains like barley, rye, oats and chicory. These provide essential vitamins and minerals, and contain very little caffeine.
Drinking coffee in moderation
Coffee can be part of a healthy lifestyle, with plenty of health benefits associated. However, like most things, too much coffee can have negative effects on our bodies. The best approach is to drink coffee in moderation, and make sure to stay hydrated.
If you find yourself feeling sluggish or unsatisfied with your energy levels, it may be time to reassess your caffeine intake and try some of the alternatives listed above. Unplugging and taking a break is always a good idea, and if you’re in need of a recharge, there are plenty of healthier options other than a cup of java.
