As we get busy each day, we prefer to drink more coffee to keep ourselves active and oftentimes, it becomes a daily habit.
However, many coffee enthusiasts wonder how much coffee is safe to consume on a regular basis.
Short Answer: 4 cups of coffee a day is okay for an adult if the caffeine is limited to 400 mg according to physicians.
Because coffee includes the stimulant caffeine, excessive intake can be unhealthy. It can have the following side effects such as:
- irregular heartbeat
So for this reason, you have to be extra careful when it comes to caffeine consumption.
Now, read on to find out how you can moderate your daily caffeine fix!
Is It Okay To Drink Coffee Every Day?
You can drink coffee every day, provided that you adhere to the recommended daily limit.
Coffee has its fair share of health benefits such as:
Coffee is also a common source of caffeine.
Caffeine works by suppressing the adenosine receptors in the brain making you feel less tired and more energized.
Adenosine is responsible for making you feel fatigue. By binding these receptors, caffeine gives the energy boost you need to keep fatigue at bay.
A teeny-tiny problem, though: because of its effects, caffeine can become addictive and the body can get dependent on it if you go overboard.
The FDA recommend a daily caffeine intake of 400 mg per day. Going past the limit can lead to side effects such as headaches, jitters, sleep problems, diarrhea, and other caffeine related symptoms.
People have different levels of caffeine tolerance, which means a small amount of caffeine may already overwhelm you.
The key is knowing your body’s limits and keeping your intake within a safe amount.
What Happens When You Drink Too Much Coffee Everyday?
Excessive consumption of coffee can pose some health risks.
We’ve already established that three to four cups a day is the limit, but let’s delve further into the side effects when you go beyond the limit.
Sometimes, coffee can work too well and keep us up too long.
Excessive coffee intake can cause sleeplessness and even exacerbate symptoms of insomnia for those already suffering from it.
Caffeine is a known diuretic, which means it can dehydrate you.
Dehydration is linked to constipation and other digestive issues. I discuss coffee’s effects on your bowel movement more comprehensively in this article.
Coffee contains nine acid compounds that bring flavor to the beans when brewed.
However, coffee’s acidity can have adverse effects on some people, especially those with acid reflux and other digestive issues.
Headache is a symptom of caffeine withdrawal.
Caffeine dependence can cause side effects when you quit cold turkey, and headaches are just one of them. To avoid these, gradually lessen your caffeine intake instead of quitting all at once.
Coffee can also have a laxative effect that triggers your gastrocolic reflex, which nudges you to poop after a meal.
In some cases, excessive caffeine can lead to diarrhea.
High Blood Pressure
Caffeine can cause your blood vessels to become restricted, which is linked to a sudden increase in high blood pressure.
Rapid Heart Rate
Caffeine mainly stimulates the central nervous system, which causes increased adrenaline levels, anxiety, and a rapid heart rate.
In extreme cases, atrial fibrillation has been reported in teenagers who consumed excessive amounts of caffeine.
Watch the video below to know more about caffeine limits!
Can I Drink Coffee When I’m Unwell?
Yes, but only for mild illnesses.
If you’ve caught a cold or a mild fever you might consider drinking hot coffee so you can feel better.
On the other hand, if your sickness is severe or includes dehydration and vomiting you should stop drinking coffee.
Since coffee is a diuretic, it can make you more dehydrated while you’re sick.
So, avoid coffee until you make a full recovery.
What Time Should You Not Drink Coffee?
It’s best to avoid drinking coffee in the afternoon and evening.
To be more specific, you shouldn’t be drinking coffee six hours before you sleep. This is because coffee’s effects can keep you up.
So just to be safe, try to keep your caffeine intake in the morning.
Speaking of, drinking coffee right after you wake up is the ideal time to maximize its metabolic effects.
How Many Coffees Is Too Much For An Adult?
More than five cups of coffee are too much for an adult.
About 70% of the people who drink coffee regularly are adults.
Normally, an adult’s life is more stressful and busy than a minor’s life, so coffee is a popular choice among them.
If you’re an adult, you should be more concerned about your health than anything else since this is the age when your body begins to be more vulnerable to a variety of factors.
Your body can tolerate three to four cups of coffee each day, but drinking more than that will have a negative influence on your health.
The risks increase even more as people get older, so the recommended limit for elderly people is 50 to 100 mg of caffeine per day only.
How Many Coffees Can Kids Below 18 Consume?
Coffee intake for kids should be limited to one to two cups per day.
Children need lots of nutritious food, vitamins, and minerals to grow up healthy.
Caffeine can affect their health more than adults’ so while there is a limit, it’s actually better if kids avoid coffee altogether.
You can take a look at the chart below which discusses the appropriate caffeine limits for children.
|Age||Caffeine Limit||Coffee Amount|
|4-6||45 mg||½ cup|
|7-9||63 mg||1 cup|
|10-12||85 mg||1 and ½ cups|
How Many Espresso Shots A Day?
4 to 5 espresso shots a day should do no harm to you.
Espresso differs from regular coffee in terms of servings, brewing techniques, and caffeine amount.
Espresso is served in smaller cups compared to regular coffee cups. Each espresso shot contains about 65 mg of caffeine, while a regular cup of coffee has around 100 mg of caffeine.
However, espresso can still be strong as it is more concentrated than a regular cup of coffee, so be mindful of your intake too.
To sum things up, one to two cups of coffee a day should be fine for adults. This is assuming that you’re drinking regular black coffee.
This amount is just right to get you through the day with a solid energy boost, plus you can also maximize coffee’s many benefits like increased metabolism and improved concentration.
However, its caffeine content can cause some side effects when excessively consumed. This is why it’s essential to stay within the 400 mg caffeine limit.
But it’s also important to take note that caffeine can affect people in varying degrees. You may be affected by caffeine even in small amounts, so always know your body’s limits.
Another thing to consider is what kind of additives you put in your coffee. If you’re the type to go for creamy and sugary coffees, bear in mind that they can add to the caloric and sugar content, and may potentially cause negative side effects.
In my opinion, switching to sugar-free and calorie-free sweeteners and creamers is the better option and makes it healthier for you to drink coffee daily.
Just keep all this in mind, and you should be fine!
In the meantime, you can also check out my article on the healthiest coffees you can try!