What are the Side Effects of Drinking Too Much Coffee
Drinking too much coffee can have a variety of side effects, ranging from mild to debilitating. Caffeine is the major constituent of coffee, and it has several effects on the body. It is important to be aware of the risks associated with excess caffeine consumption, in order to minimise them.
The most common and immediate side effects of drinking too much coffee are increased heart rate and restlessness. This can manifest as feeling lightheaded and agitated, or feeling on edge and alert.
If this performance-enhancing stimulation of caffeine becomes a regular habit, it can eventually lead to insomnia and adrenaline overproduction. Adrenaline causes the release of other stimulants such as dopamine and serotonin in the brain. This altered brain chemistry can have long-term effects on the body, for example triggering anxiety or depression.
A surge of cortisol hormone is often seen in those that drink a lot of coffee. This is the body’s primary stress hormone, and over-consuming caffeine can cause high cortisol levels on a regular basis. This can lead to impaired bone development, digestive issues, and a decreased ability to think and concentrate.
Furthermore, too much coffee can result in dehydration because it acts as a diuretic. Drinking a lot of coffee can contribute to deficiencies in other important vitamins and minerals due to an increase of urination. Vitamin deficiencies can result in a range of symptoms and other health complications.
Coffee also tends to elevate one’s levels of homocysteine, a compound linked to an increased risk of stroke and heart disease. An analysis of data from nine studies on homocysteine levels and coffee consumption concluded that a high intake of coffee was associated with elevated levels of the compound.
Gastrointestinal Effects
Drinking too much coffee can also cause acid reflux and GERD, due to the powerful combination of water, caffeine, and acid. This combination can create an acidic environment in the stomach, which can lead to discomfort and pain. Additionally, it can also stimulate the digestive system and bring on symptoms of diarrhoea and nausea.
Coffee is a major source of dietary fibre, and an excess of it can cause the body to flush out essential minerals, such as calcium and magnesium. This can cause an imbalance in the body, leading to fatigue and an increased risk of osteoporosis as minerals are lost from the bones.
Negative Effects on the Brain
Over-consumption of coffee can also have a direct impact on the brain, one of which is ‘caffeine jitters’. Those drinking a lot of coffee can become irritable and jittery, affecting their personal and professional relationships. It can lead to short-term memory loss and even paranoia.
As caffeine is a stimulant, drinking a lot of it can lead to a sense of exhaustion once the caffeine wears off in the system. This can be coupled with anxiety, depression and restlessness, as these symptoms are exacerbated by coffee.
Finally, consuming too much coffee can also increase cortisol levels. This can lead to burnout and weakened immunity, in turn resulting in frequent colds, flu, and other chronic illnesses.
Liver Damage
Furthermore, regular and excessive caffeine intake may also lead to inflammation of the liver. This is especially true for individuals who consume other caffeinated drinks, such as energy drinks, in addition to coffee. A study published in “Hepatology International” indicated that an increased intake of coffee could be associated with higher levels of liver enzymes.
High levels of liver enzymes can indicate a problem with the liver, such as an infection or nonalcoholic fatty liver. Thus, excessive intake of coffee may lead to the development of these diseases and other complications of the liver.
Drinking coffee in moderate amounts is usually safe for most people. It is recommended to keep coffee consumption to three to four 8-ounce cups of regular coffee per day to avoid potential side effects.
Excercise Effects
Excessive coffee consumption can also affect fitness and physical performance. While coffee is frequently touted as a pre-workout drink, leading to improved performance and energy, this is only true in moderation. Too much coffee can lead to inactivity and a decrease in coordination, as excessive caffeine can cause jitters and an increased risk of injury.
Excessive caffeine intake combined with physical activity can interfere with the body’s natural performance and recovery system. This can lead to fatigue and exhaustion that may not be experienced with regular workouts.
Studies have shown that drinking more than five cups of coffee or tea per day has been associated with a greater risk of developing musculoskeletal disorders and chronic pain.
This is due to increased levels of homocysteine and cortisol, both of which have been linked to increased levels of inflammation in the body. Elevated levels of inflammation can lead to increased levels of pain and decreased mobility.
Skin Effects
Caffeine can also have an impact on one’s skin, as it is a vasoconstrictor, meaning it narrows the blood vessels just beneath the skin’s surface. This can lead to an increase in redness and inflammation, leading to dry, irritated skin.
Consuming too much caffeine can lead to a dull complexion, as well as dark circles and bags beneath the eyes. Caffeine also wears away at the skin’s collagen, which is responsible for keeping it elastic and wrinkle-free. Over time, this can result in premature aging and wrinkles.
Additionally, excessive caffeine consumption has also been linked to acne. Caffeine increases cortisol levels, thereby triggering a break-out of pimples.
Tips to Reduce Excess Coffee Intake
If you think you may be drinking too much coffee, there are some tips you can follow to reduce your intake. Firstly, it is important to monitor the number of cups you drink in a day and track how you feel afterwards. Caffeine is a diuretic, so make sure to stay hydrated when drinking coffee.
Staying away from energy drinks, tea and soft drinks containing added caffeine is beneficial in moderating your caffeine consumption. Opt for decaf coffee or herbal teas or drinks, instead.
Drinking coffee in the afternoon can also create problems, as the stimulant will affect you hours after consumption. Thus, it is advisable to drink coffee only in the morning and switch to decaffeinated coffee or tea in the afternoon.
Finally, as caffeine is considered a drug, it is important to consider that everyone’s reaction to it is different. Thus, it is important to find what works for you, so as to enjoy coffee without risking potential side effects.
