Someone once said, “I don’t drink coffee to wake up but I wake up to drink coffee.” If you are an ardent coffee-lover like me, then waking up to the smell of a freshly brewed coffee might seem like a perfect morning to you. Yes, the fan-base for this addictive beverage is growing day by day worldwide.
A good day starts with a good cup of coffee for most of us and many call it their survival drink, as it helps them get on with their day however hard it may seem. However, with all this love for coffee you may wonder how much coffee is safe for your body on a daily basis and whether excess intake has any potential risks involved. There are lots of studies and research conducted over the years on this and the findings vary.
In 1991, coffee was included in a list of possible carcinogens by the World Health Organisation. By 2016, research made it clear that the beverage was not associated with an increased risk of cancer; on the contrary, there was a decreased risk of certain cancers among those who drink coffee regularly.
While high caffeine intake causes adverse side effects, coffee is associated with many health benefits. It contains hundreds of bioactive compounds and it is the largest source of antioxidants for many people. Studies also show that people who drink coffee have a lower risk of developing conditions like type 2 diabetes, neurological disorders, and liver diseases. It has been even linked to increased longevity.
For people who enjoy coffee, there is very little evidence of harm — and plenty of evidence of benefits. While 4–5 cups per day may be optimal, many people can tolerate more than that without any problems. Generally, you can assume that an average 240-ml cup of coffee offers around 100 mg of caffeine. Several sources suggest that 400 mg of caffeine per day — the equivalent of 4 cups (945 ml) of coffee — is safe for most healthy adults.
Caffeine affects people in different ways. The effects of caffeine on sleep are also genetically determined. Some people can drink coffee and go to sleep immediately, while others are kept awake throughout the night. Depending on your genetic makeup, you may tolerate a lot of caffeine — or very little. Most people are somewhere in the middle.
Your acquired tolerance is also very important. Those who drink coffee everyday can tolerate much more than those who drink it rarely. It is also important to realise that medical conditions can affect sensitivity to caffeine. If you have anxiety, panic disorder, heart arrhythmia, high blood pressure, diabetes, or other medical conditions, you may tolerate less caffeine.
However if you drink too much coffee over a short period, you may experience mental and physical symptoms, that may include restlessness, anxiety, dizziness, upset stomach, irritability, insomnia, fast heartbeat, and tremors among others. In addition, if you are pregnant, trying to become pregnant, or breastfeeding, or are concerned about another condition or medication, it is always best to talk to your health care provider about whether you need to limit your caffeine consumption.
We should always remember the golden rule that too much of anything is bad. It is after all caffeine we are talking about and if you are someone who keeps having a cup of coffee every hour or so then you may want to consider reducing your intake. Otherwise, there is no reason why you should stop savouring one or two cups of your favourite beverage every day. After all coffee does make your day and life better.