It’s an undeniable fact that coffee is one of the most popular stimulants in the world. In most countries across the world, coffee has become embedded in the culture as a daily ritual. Some studies have shown that up to 20% of adults are regular coffee drinkers and enjoy a cup or two every day. This begs the question—what happens when you drink too much coffee? Is it safe to drink copious amounts of coffee on a daily basis, and could consuming too much of it affect your health?
Caffeine is one of the main ingredients of coffee, which is why it’s so popular—it’s a stimulant that provides increased alertness and concentration. Caffeine acts directly on our Central Nervous System, stimulating specific areas and improving the speed of certain physiological processes, like reaction time and memory recall. The amount of caffeine found in coffee varies, but in general one average cup contains around 95mg to165mg of caffeine. According to the U.S. Department of Agriculture (USDA), drinking more than 250-300mg of caffeine a day is considered excessive and could be enough to produce unwanted side effects. In other words, drinking more than three or four cups of coffee each day is considered too much.
Negative Effects of Drinking Too Much Coffee
Although caffeine has some positive effects on our cognitive and motor performance, drinking too much coffee can produce some negative health consequences. Excessive caffeine consumption can lead to agitation, restlessness, and irritability due to the greater levels of stimulation consumed. Additionally, Stimulants in coffee act on the nervous system in a similar way to, for example, adrenaline and lead to the production of cortisol, the stress hormone. This can produce temporary insomnia, some people drink coffee to stay awake, but in the long term, it can lead to difficulty sleeping, which in turn can lead to a number of health problems.
Moreover, drinking a lot of coffee can lead to an increase in blood pressure. Some studies have found a correlation between coffee consumption and hypertension. Similarly, excess coffee can also cause palpitations in some people. Caffeine works as a vasoconstrictor and taking too much of it can reduce the diameter of arterial walls and therefore increase the pressure on them. In addition to all this, excess coffee consumption can cause nausea and abdominal pain.
When to Seek Professional Advice
It’s important to know that pregnant women should be especially cautious when it comes to drinking excessive amounts of coffee, as it can increase the risk of miscarriage. Moreover, if your coffee consumption is having a negative impact on your life or is causing you distress, it’s important to seek help from your doctor or mental health professional.
Long-term Effects
In the long-term, excess consumption of coffee can affect the nervous system and lead to anxiety, stress and even depression. Consuming too much caffeine can alter energy levels and create mood swings. For example, when the effects of caffeine wear off, a person can feel tired and irritable. What’s more, some studies have suggested that people who drink too much coffee are more likely to be diagnosed with depression and other mental health issues.
How Much is Too Much?
According to the Mayo Clinic, adults should not take more than 400mg of caffeine daily, which translates to around four cups of coffee. However, depending on the individual’s metabolism, this number can vary and lower levels of caffeine might be preferred. To guarantee your well-being, it’s important to monitor your caffeine intake, be aware of the different types of stimulants you may be taking, and observe the effects they are having on your physical and mental state.
The Effects of Caffeine on the Brain
Caffeine works by stimulating the brain, and this effect can be experienced in different ways depending on the dose taken. In small doses, caffeine can act as a stimulant and increase the speed of the thought processes. However, when the dose is too high, it can lead to anxiety, confusion, and overstimulation of the autonomic nervous system. That’s why researchers suggest that people should experiment with different doses to find out what works best for them.
Caffeine Addiction
Coffee consumption is associated with caffeine consumption, and it’s important to remember that like any other stimulant, caffeine can become addictive. Therefore, it’s essential to keep an eye on your consumption and take regular ‘caffeine holidays’ to give your body a rest. This is usually recommended every two weeks, and taking a week off from all types of coffee and other caffeinated beverages.
Dietary Changes to Reducing Your Caffeine Intake
If you’ve been drinking too much coffee, which is causing you distress, there are a few dietary changes you can make to reduce your caffeine intake and get your body back
