Coffee is one of the most popular drinks in the world, which has many proven beneficial properties. It reduces the risk of developing diseases of the cardiovascular, endocrine, and nervous systems, and also increases life expectancy.
However, all these positive properties are observed only when taking the recommended doses of the drink (no more than 3-4 cups per day). If this indicator is exceeded, adverse reactions may occur. There are also restrictions for certain age groups and for pregnant women.
Daily norm
According to Canadian scientists, the daily caffeine intake for adult women and men is 400 mg, which approximately corresponds to 3-4 cups of an invigorating drink. With this volume, no adverse reactions from the central nervous and cardiovascular systems are observed.
Scientists also say (children under 16 years of age and pregnant women) the caffeine intake should not exceed 300 mg per day, and ideally no more than 200 mg.
However, according to the results of statistical studies, modern society consumes significantly more caffeine than recommended, and, in most cases, does not experience side effects.
It is important to remember that in addition to coffee, they are also rich in caffeine:
- tea;
- energetic drinks;
- sweet soft drinks (eg Coca Cola);
- chocolate;
- medications (Vasobral, Benalgin, etc.).
It is important to note that the dosage of caffeine is individual for each person. This depends on many factors (genetic characteristics, condition of the mucous membrane of the gastrointestinal tract, functional activity of the liver, etc.).
For example, according to American scientists, a genetically determined polymorphism of the enzyme cytochrome P-450 is associated with a high risk of myocardial infarction when drinking coffee.
The recommended daily intake of caffeine is 400 mg. This means that a healthy person can drink about 3-4 cups of coffee a day without harm to the body. It is also necessary to take into account the usual products containing caffeine. When taking the drink, it is important to take into account the individual sensitivity of the body.
Natural ground coffee
To understand how many cups of coffee you can drink per day, you first need to clarify the issue of their sizes. Some are content with a serving of up to 100 ml, while for others a 300 ml mug is not enough. The strength of the drinks also varies.
A safe daily dose (400 ml of caffeine per day) contains:
- in 8 cups of espresso;
- in 0.8 liters of natural grain drink, brewed in a Turk.
A single safe dose of coffee consumption is:
- 4 cups of espresso;
- 400 ml brewed coffee.
The time interval between taking maximum portions of an invigorating drink should be at least 6 hours. During this time, the alkaloid is excreted from the body. You can drink a standard cup of your favorite drink after 3 hours.
Caffeine content in drinks
On average, ground natural coffee contains 70-140 mg of caffeine in 1 cup (41-82 mg per 100 ml).
According to scientists, in instant coffee (both freeze-dried and powdered) the amount of caffeine is 30-40% less and ranges from 30 to 90 mg per 1 cup (17.6-53 mg per 100 ml).
The concentration of caffeine depends on the type of coffee beans (for example, “Robusta” has 2 times more than “Arabica”), the duration of roasting and various technological features of production.
The table shows the caffeine content in the most popular coffee drinks and other products.
| Drink | Caffeine per serving | Caffeine per 100 ml drink |
| Espresso | 59 mg (30 ml) | 196 mg |
| Americano | 68 mg (70 ml) | 97 mg |
| Cappuccino | 68 mg (180 ml) | 38 mg |
| Black tea | 80-100 mg (200 ml) | 40-50 mg |
| Green tea | 40-60 mg (200 ml) | 20-30 mg |
| Coca-Cola | 55 mg (500 ml) | 11 mg |
| Pepsi-Cola | 30 mg (500 ml) | 6 mg |
| Energetic drinks | 100-175 mg (500 ml) | 20-35 mg |
Thus, different types of coffee and coffee drinks contain different amounts of caffeine. Its content is influenced by many factors: from the type of grain to the duration of “brewing.”
Short-term symptoms of overdose
When taking excessive amounts of coffee (as well as against the background of individual increased sensitivity of the body), the development of various side effects is observed. The most common ones include:
- Anxiety, increased suspiciousness.
- Irritability, negative attitude towards what is happening around.
- Dizziness and photopsia (floaters, dots before the eyes).
- Disorders of the digestive system. This group includes: heartburn, pain in the epigastric region and in the right hypochondrium.
- Feeling of palpitations and interruptions in heart function.
- Shortness of breath, feeling of lack of air.
- Soreness and discomfort in the skeletal muscles (usually in the calf muscles).
Short-term symptoms are mainly associated with damage to the digestive tract (direct effects), as well as the cardiovascular and central nervous systems (these organ groups are the most sensitive to caffeine).
If the above-described effects develop, you must immediately stop consuming any products rich in caffeine and provide first aid (if the symptoms are severe, you must call an ambulance):
- Perform a simple gastric lavage (if less than 30 minutes have passed since consumption). To do this, drink 1-1.5 liters of water (boiled) and press with two fingers on the root of the tongue, thereby causing a gag reflex.
- Take enterosorbenes. Suitable: Enterosgel, Smecta or regular activated carbon (1 tablet for every 10 kg of body weight).
- Over the next 10 hours, ensure you drink plenty of fluids (at least 500 ml of liquid per hour).
Large doses of caffeine can cause symptoms of poisoning. It is necessary to control the intake of any products containing this substance, and if adverse reactions occur, act wisely.
How to avoid coffee overdose
Excessive coffee consumption leads to:
- constipation;
- neuroses;
- pain in the stomach, in severe cases - nausea and vomiting;
- arrhythmias;
- surges in blood pressure;
- osteoporosis;
- confusion.
To avoid the unpleasant consequences of drinking coffee, you need to:
- limit yourself to 1–2 servings per day,
- 1-2 days a week do not drink coffee at all;
- move a lot;
- drink at least 2 liters of water per day.
If you notice any of the listed symptoms, you should consult a doctor. Perhaps the doctor will recommend stopping drinking the drink for a while.
What happens if you drink coffee every day?
Almost all negative effects of coffee are observed immediately after consumption (in case of overdose or increased individual sensitivity).
With long-term use, it is possible to develop addiction (more and more doses are required to increase mental or physical performance) or dependence on caffeine (with sudden withdrawal, withdrawal symptoms are observed).
However, if you drink coffee every day in moderate quantities (according to recommendations), only beneficial effects are noted:
- General increase in life expectancy. Research shows that systematic coffee consumption (from 3 cups per day) is associated with a lower incidence of cardiovascular diseases and cancer and leads to a 16% reduction in mortality from all causes.
- Prevention of type II diabetes. American scientists have proven that drinking just 1 cup of drink per day reduces the likelihood of this pathology by 7%.
- Hepatoprotective effect. Among other things, coffee is also good for the liver. Drinking 4 cups or more per day reduces the likelihood of developing liver cirrhosis due to viral or alcoholic hepatitis by 84%. The effect is scientifically proven. Coffee also reduces the risk of liver cancer by 44%.
- Prevention of degenerative brain pathologies. The beneficial effects of coffee on the brain have long been proven. Systematic consumption of 3-5 glasses of drink per day prevents Pick's, Parkinson's, and Alzheimer's diseases.
- Improvement of mental background. Caffeine improves mood and reduces anxiety and depression. There are fewer suicides in coffee-drinking populations.
Thus, in the long term, coffee is extremely beneficial for the human body. When consumed in recommended doses, it can increase life expectancy, as well as prevent a number of diseases of the central nervous, cardiovascular, endocrine and digestive systems.
Proper use of the drink
To be able to enjoy your favorite drink, which not only brings you a boost of energy, but also lifts your spirits, you should adhere to the rules of healthy coffee drinking. Thanks to the noted rules, you can avoid the negative and harmful consequences that can be caused by excess coffee in the body.
It is not recommended to drink coffee on an empty stomach
The main ones are:
- It is not recommended to drink coffee on an empty stomach. It is best to drink this drink after a meal or 1.5 hours after a meal.
- If the drink is supposed to be drunk immediately after a meal, then it is not advisable to use sweets with it. You can treat yourself to a dessert while drinking coffee only 1.5 times after eating.
- If a person has problems with the cardiovascular, nervous or digestive systems, it is best to first consult with a doctor regarding use or dosage.
- It would be undesirable to take the drink immediately before bed, as this can provoke excessive arousal and, accordingly, you can forget about sleep. Because the process of falling asleep will become very difficult.
- It should also be noted that only natural beans contain beneficial properties, but instant coffee, if consumed on an empty stomach, can cause the development of gastritis.
- It is highly not recommended to drink instant coffee in combination with a cigarette, as this increases cholesterol levels.
In conclusion, it is imperative to note that many coffee lovers drink a fairly strong drink every day, and regular use of it causes the body to become accustomed to a certain dosage. This, in turn, reduces the body's sensitivity to caffeine effects, which leads to the fact that a person can drink an invigorating drink much more than the permissible limit per day, which is 5-6 cups.
Is it possible for pregnant women?
Caffeine is able to penetrate the feto-placental barrier and have an effect on the fetus, which can lead to the development of many disorders.
Caffeine also affects the tone and contractility of the uterus, pathologies of which can be fatal for the further course of pregnancy.
Coffee has been shown to be associated with a high risk of:
- stillbirth (research);
- miscarriage (research);
- premature birth (research);
- intrauterine fetal hypoxia (research);
- fetal growth restriction (research);
Scientists recommend completely stopping drinking coffee during pregnancy and breastfeeding (caffeine also passes into breast milk), and if this is not possible, limiting its intake to 1-2 cups (100-200 mg of pure caffeine) per day.
Caffeine has a negative effect on the state of the reproductive system during pregnancy, as well as on the development of the fetus. While carrying an unborn child, you should limit your intake of the drink (to 100-200 mg per day), or it is better to abandon it altogether.
Age categories and dose of coffee
We have already talked about the norm for adults, but how much coffee can a teenager drink per day? For teenagers (and coffee is only allowed from the age of 14), the norm and frequency of coffee consumption is naturally less - no more than two cups of coffee (2KE) per week. It should be remembered that you need to start drinking coffee with less strong varieties, preferably with cream.
Parents should monitor the child’s condition after drinking coffee, and if the body reacts negatively, seek help from a doctor.
