How Too Much Coffee Affects Health
Coffee is the world’s most popular energizing beverage. Generally, having a moderate cup or two of coffee throughout the day is beneficial for health. But, when someone consumes an excessive amount of coffee with too little sleep, their long-term consumption of caffeine can put them at risk of a wide range of health conditions. In this article, we’ll explore the effects of too much caffeine consumption, as well as some tips to help prevent the side effects of drinking too much coffee.
How Much is Too Much?
The amount of caffeine an individual can healthily consume is based on their age, gender, body size and activity level. While researchers have argued that 400mg of caffeine consumption per day is generally safe for adults, consumption of more than 500mg per day may result in temporary side effects, ranging from jitteriness, a racing heart, and headaches, to more severe symptoms in the case of extreme consumption. According to the US Centers for Disease Control, various studies have reported that adverse effects of caffeine can be felt by consuming amounts as low as 200mg per day. Further, very high doses of caffeine (the equivalent of more than 20 cups of coffee) can even be fatal.
Common Symptoms Of Overconsumption
The signs of overconsumption of caffeine can range anywhere from mild to severe symptoms. Some of the most common signs and symptoms include: headaches, jitters, irritability, restlessness, insomnia, racing heartbeat, dehydration, nervousness, dizziness, and nausea. For those that are pregnant or breastfeeding, excess consumption of coffee can have serious implications for them and the baby.
How To Avoid Drinking Too Much Coffee
An important aspect of avoiding the side effects of overconsumption of caffeine is being aware of the type and amount of coffee you are consuming. Caffeinated beverages are often disguised in other products, such as energy drinks and sodas. Therefore, it’s important to read the nutrition label and look for ‘caffeine’ or ‘telltale signs’, such as guarana, cocoa, kola nuts, and yerba mate, which are all natural sources of caffeine. Additionally, those that are sensitive to caffeine will want to pay attention to how they feel after drinking and be more mindful of the types and amount of coffee they drink. Lastly, replace coffee with healthier drinks such as herbal teas and water, which can help reduce the amount of caffeine an individual consumes.
Potential Alternatives
If you find yourself reaching for the coffee pot more than needed, there are alternatives to increase energy throughout the day. Some studies have suggested that exercising for 15–30 minutes a day can provide an individual with the same energizing effect as a cup of coffee. Taking shorter breaks throughout the day with light stretching, breathing exercises, and/or enjoying a healthy snack, can also help re-energize an individual without relying on a cup of coffee. Another alternative is to increase the amount of sleep each night, as this will help recharge and replenish energy levels.
Effects Of Too Much Coffee On Mental Health
When too much coffee is consumed, it can have a direct impact on one’s mental health. Excess caffeine can lead to stress and anxiety and it can worsen pre-existing conditions, such as depression and bipolar disorder. Studies have also shown that drinking too much coffee can increase the risk of panic attacks. Moreover, excess caffeine can lead to impaired cognitive performance and can make it difficult to concentrate and focus.
Effect of Too Much Coffee On Physical Health
Overconsumption of caffeine can have effects on physical health too. Caffeine is a diuretic, which means it can cause dehydration and disturbances in important electrolyte balance. Too much caffeine can also lead to an irregular heart rate and contribute to indigestion and ulcers. In extreme cases, excessive caffeine intake can put an individual at risk of caffeine-induced cardiovascular disorder, characterized by increased heart rate and blood pressure, shaking, and even paralysis.
Long Term Effects Of Too Much Coffee
Though caffeine is not inherently dangerous, it should still be consumed responsibly. The long-term effects of excessive caffeine consumption can be daunting. Regular consumption of coffee on a long-term basis can lead to a tolerance to caffeine, meaning the individual will need to drink more coffee in order to feel the same effects. With prolonged consumption, this can lead to addiction and higher risks for mental health issues. Furthermore, habitually drinking too much coffee can lead to health issues such as insomnia, type 2 diabetes, heart conditions, and even certain cancers.
Adverse Reactions To Caffeine
Individuals may experience different reactions to coffee due to their body’s sensitivity to caffeine. Some may be more tolerant to the effects of coffee while some may experience adverse symptoms. Those that are more susceptible to the side effects of caffeine include people with a higher body mass index, those with anxiety disorders, those taking medications, and those with cardiovascular disease. Therefore it is important to be aware of personal sensitivity to caffeine and to monitor coffee consumption levels.
Benefits Of Moderation
For many, caffeine can be an effective way to help increase energy on a daily basis. But with an increase in coffee consumption comes an increase in potentially adverse side effects. Therefore, it is important to be mindful of how much coffee someone is consuming and to focus on drinking coffee in moderation. Staying within the safe limits of 250-400mg of caffeine per day and adding some of the healthier alternatives like exercise, stretching, and healthy snacks, will help to ensure that coffee consumption remains within a healthy range.
Caffeine Withdrawal Symptoms
Trying to break a caffeine habit can be difficult. Those that drink too much coffee and suddenly try to reduce their consumption can experience withdrawal symptoms such as headaches, fatigue, irritability, and depression. To reduce the impact of withdrawal symptoms it is helpful to slowly reduce consumption over time, by gradually reducing cup sizes, replacing coffee with low-caffeine alternatives such as green tea, or decreasing consumption frequency. Withdrawal symptoms can be inconvenient but should decrease within 1-3 days as the body slowly adjusts to the lack of caffeine.
Caffeine and Sleep Quality
Caffeine and sleep can be a tricky combination. Studies have suggested that drinking too much coffee can lead to disruptions in sleep, resulting in poorer quality sleep. This can have an overall impact on energy levels in the long-term. To ensure adequate rest each night, it is best to avoid drinking coffee close to bedtime and consume caffeine drinks earlier in the day. This can help to keep the body’s natural circadian rhythm in-sync and can provide individuals with more energy throughout the day.
Important Takeaways
Drinking coffee in moderation is the key to avoiding the negative side effects of overconsumption. It is important to always be aware of the types and amount of coffee an individual is consuming, as well as the effects of caffeine on their health. If someone finds themselves drinking too much coffee, it is important to take measures to reduce, as well as add healthier alternatives, like exercise and healthy snacks, to help increase energy levels throughout the day. With mindful consumption, coffee can be enjoyed responsibly and can help to provide a sense of clarity and focus throughout the day.
