Too much caffeine can lead to unpleasant long-term side effects, but does that mean that a daily espresso or two is on the same playing field? Well, it depends on the person and their personal limits. Generally, too much coffee or caffeine can cause things like insomnia, headaches, and anxiety.
This idea can be supported by looking at the scientific research, which suggests that drinking more than 400 to 500 mg of caffeine a day — which is equivalent to four or five cups — can cause adverse side effects. Thankfully, it’s estimated that 95 percent of the population who drink coffee don’t exceed these amounts. Still, it’s important to be aware of the potential health risks associated with overindulging in coffee.
How exactly can too much coffee affect your body? Dr. Robert Glatter, an emergency department physician at Lenox Hill Hospital in New York City, says that drinking too much coffee “can cause the body to become tethered to the caffeine,” which means that your body becomes reliant on the daily dose.
What’s more, drinking too much coffee or any caffeinated beverage can also have a diuretic effect, resulting in frequent urination. Dehydration is one of the primary causes of fatigue and headaches, and in extreme cases, too much coffee can even cause jitters, nausea, palpitations and abnormal heart rhythms.
On the other hand, a study by the Harvard School of Public Health has found that moderate consumption of coffee doesn’t necessarily pose any health risks. In fact, it actually has some potential health benefits, including the potential to reduce the risk of Alzheimer’s, Parkinson’s, Type 2 diabetes, and some cancers. So, how much is too much? According to Dr. Glatter, it’s not so much an exact number as it is an individual assessment.
Health experts suggest that it’s best to monitor your own body and pay attention to any changes that may come with drinking too much coffee. Monitoring your caffeine intake is key — adults should stick to no more than 400mg per day, or about four 8 oz. cups (226mg) of coffee. It’s also important to consider the other sources of caffeine you’re consuming — from energy drinks to sodas — as it can add up quickly.
Effects on Sleep and Mental Health
The effects from too much coffee can extend beyond physical symptoms, as it can also interfere with your sleep patterns and mental health.
Caffeine is a stimulant, and its effects can last for up to six hours after consumption, meaning that it can disrupt your sleep pattern if consumed too late in the evening. Consuming caffeine late in the evening can make it harder to fall asleep, while also making it difficult to achieve a deep, restorative sleep.
Furthermore, too much coffee consumption has been noted to affect your mental health, leading to symptoms like anxiety and depression. Although this is more common in those with current mental health conditions, even those without underlying mental health issues can experience increases in anxiety as a result of excessive caffeine.
It is likely caused by the effects of caffeine on the body. Caffeine releases adrenaline and dopamine, stress hormones that are not always beneficial for anxiety and mood.
Managing Acceptable Intake
Of course, people have different sensitivities to caffeine, so the amount that is considered “too much” is an individual assessment. If you’re drinking more than a few cups of coffee a day, you may want to consider cutting back. Coffee is an enjoyable and delicious way to get your daily caffeine intake, but just like any other beverage, too much can have its drawbacks.
Managing your daily intake is key and is the best way to assess how much is too much — if you start to notice symptoms like headaches after drinking coffee, then it’s a sign to maybe dial it back a notch.
You can also try substituting some of your usual caffeinated beverages for herbal tea or decaffeinated coffee — both are lower in caffeine than regular coffee, yet still have their own unique flavor profiles.
With all the potential health benefits from caffeine, especially from the moderate amount that comes from a few cups of coffee a day, it’s still better to be aware of the potential downsides to too much caffeine. As with anything — moderation is the key.
Various Types of Coffee
There is a vast variety of coffee beverages around the world — some are stronger than others, and their caffeine content can vary widely.
One popular type of coffee is espresso, a full-bodied, straightforward take on the classic cup of coffee. Espresso generally has a higher caffeine content than the average cup of coffee, and is a great way to get your daily fix in a single shot. That said, it may be worth drinking a smaller size or splitting a double shot, to ensure that you’re not drinking too much caffeine.
Other types of coffee, such as cappuccinos, lattes, and mochas, are made with espresso and steamed milk, which can make them higher in calories and fat. However, thanks to the added milk, these drinks tend to have less caffeine than espresso or coffee.
As for iced coffee, it generally holds about the same amount of caffeine as regular coffee, so it’s important to monitor your intake of these types of coffee beverages too.
The Health Benefits of Coffee
Coffee can provide a multitude of health benefits that range from improved concentration to a reduced risk of certain diseases. One of the primary benefits of coffee is the positive impact it can have on cognition, thanks to its caffeine content.
Caffeine has been shown to improve focus and concentration and can also help to increase motivation and resilience. It is also worth noting that the antioxidants in coffee can help to fight free radical damage and inflammation in the body, leading to a reduced risk of some chronic diseases.
In addition to this, some studies have also found that coffee can help to boost metabolism, leading to improved energy and weight loss results. That said, drinking too much coffee can counteract these benefits, as it can result in dehydration and fatigue.
Healthier Coffee Alternatives
If you’re looking to reduce your caffeine intake, there are a few healthier coffee alternatives around. One of the most popular alternatives is matcha green tea, which contains a small amount of caffeine and is packed with antioxidants, minerals, and vitamins.
Additionally, for those looking for an even milder option, there are plenty of herbal teas around, like chamomile tea, rooibos tea, or mint tea that also come with a range of health benefits. For coffee drinkers looking for a drink with a bit more body, there are coffee alternatives like chicory root or barley coffee which can be brewed in a similar manner to regular coffee.
Conclusion
In conclusion, while consuming coffee in moderation can provide numerous health benefits, it is always important to be aware of the potential risks associated with overindulging in coffee. It’s best to monitor your own body and pay attention to any changes that may come with drinking too much coffee.
Furthermore, there are plenty of healthier coffee alternatives available that come with an array of health benefits without compromising on the flavor. With all the potential health benefits from caffeine, it’s better to be aware of the potential downsides to too much caffeine and remember that moderation is key to staying healthy.
