Nutrition

How Much Coffee Is Too Much?

How Much Coffee Is Too Much?

Coffee is a drink that has been around since the early 1400s and is so widely popular today that millions of people in about every country worldwide consume coffee on a regular basis. Why is coffee so popular?

It’s a warm drink that not only satisfies one’s taste buds but is also filled with a high level of caffeine when compared to other drinks. But since coffee is loaded with caffeine, how much coffee is too much for one to drink daily? Although the amount in regards to what is considered too much will vary greatly not only between each individual but also based on many other factors such as body health conditions and caffeine content consumed from coffee and other drinks such as soft drinks and energy drinks. But when it comes down to coffee, there are a few things one can learn about and watch out for to stay safe and healthier.


Coffee Side Effects

Blood Pressure

The first issue that can come about from a large consumption of coffee is directly related to the caffeine content your coffee contains. Since coffee contains such high levels of caffeine, coffee is classified as a stimulant. This means that this large consumption of caffeine directly from coffee can possibly cause high blood pressure levels. However, you’re only at risk of caffeine having a direct impact on blood pressure if you have issues with regards to metabolizing caffeine at a much slower rate compared to normal. If you do not have issues metabolizing caffeine, no issues from coffee consumption should come about in regards to heart health.

Blood Sugar Levels

If you are someone who has diabetes, then it is very important not to overdo it on your coffee consumption. Drinking too much coffee in a day or too much caffeine in a certain time period has been shown to increase blood sugar levels by upwards of 10% when one drinks around 3-5 cups of coffee per day. However, coffee may also contain certain levels of an ingredient known as cafestol.

Cafestol is a compound that has direct relations to increasing levels of cholesterol in the body and when consumed in large amounts, levels of cholesterol can rise around 5% or more in a short period of time. So if you have diabetes or heart health issues, I recommend keeping your coffee intake down to around a maximum 3 cups per day and spread out throughout your day.

Check Caffeine Content 

I also recommend checking the amount of caffeine in your coffee you consume. Since each coffee brand and brew contains different amount of caffeine, this can mean that each person’s coffee limit can vary from one person being able to safely consume 4 cups per day and another being able to consume 8 cups of coffee per day.

Check the caffeine content because you will want to keep your overall caffeine consumption on a daily basis to under 400 mg a day if possible. 400 mg of caffeine is roughly 4 cups of your typical coffee brand or equal to around 2 energy drinks or 8 cups of soda or more. So what happens if you drink too much caffeine? Side effects can include irritability within the body, insomnia, increase in nervousness, increase in heartbeat, upset stomach, and even muscle spasms/contractions.

how does caffeine work


Coffee Alternatives

Decaf Coffee

If you still want the comforts of a warm drink then why not try decaf coffee? It is readily available to buy in any grocery store and is even served at most restaurants and coffee shops. Drinking decaf coffee, even if you just use it to substitute a few cups of regular coffee a day, can help you to keep your caffeine intake under control.

Pre-workout

A lot of people use coffee as a pre-workout for the gym, but as previously mentioned it can be difficult to keep track of how much caffeine is in coffee. This is where using a pre-workout can be beneficial. If you take one scoop of MYPRE then you will be consuming 200 mg of caffeine, which is a great amount to give you an energy boost for your workout and you know exactly how much caffeine you have put in your body.

decaf coffee


Take Home Message

If you are someone who relies on caffeine, the good news is that you can still consume it. However, I recommend anyone who does drink products rich in caffeine on a daily basis to check the actual caffeine levels they consume to help decide if they are consuming too much caffeine or not. Keep your caffeine intake at around 400 mg per day and you should not see any negative side effects unless you have a history of heart health issues.

Otherwise, staying under 400 mg per day should not have any negative health effects on your body. Keep track of your caffeine content consumed per day. If you feel like you consume too much coffee/caffeine, cut back on how many cups you have a day or switch some of your cups for decaf coffee. Don’t just stop drinking coffee as this can lead to withdrawal symptoms, slowly reduce your consumption to 400 mg a day.

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Logan Berman

Logan Berman

Writer and expert


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