An aromatic invigorating drink brings true pleasure and a boost of energy, but only if certain restrictions are observed. How to turn coffee drinking into a healthy ritual? Of course, having determined the permissible norm - how much coffee per day you can drink.
Avid coffee drinkers are confident that you can drink 6 cups of coffee and feel good. Others stubbornly insist that you need to drink it in doses - not exceeding 1 serving per day. Doctors and experts have not come to a common position on the question - how many cups of coffee can you drink a day? We suggest you find the answer yourself, armed with the following information.
Volume matters
The preparation of traditional black coffee and coffee aperitifs is based on standard recipes, including the use of containers of the stated volume. As practice shows, established rules often undergo changes, especially in the process of manual preparation and brewing instant coffee.
The phrase “cup of coffee” is correctly interpreted depending on the type of drink:
- espresso – small cup (70-80 ml);
- Americano – medium bowl (200-250 ml);
- cappuccino – porcelain container (180-220 ml);
- latte – large glasses (260-360 ml).
The first criterion was identified - the serving size of a particular coffee aperitif. Let's look further.
Consumption rate: do the calculation
According to numerous studies, a safe single dose of caffeine is 200 mg, and a daily dose is 400 mg. The indicated amount of the component is acceptable for a healthy person to consume. Taking into account the characteristics of the human body (age category, activity level), the indicators vary.
To determine how much coffee you can drink per day, consider approximate figures - the alkaloid content in popular drinks (mg):
- espresso – 80-135;
- Americano – 70-80;
- cappuccino – 70-80;
- latte – 50-70;
- decaffeinated – 3-4;
- soluble – 70-100.
Based on the information received, you can roughly calculate what type of drink and how many times a day you can drink without harming your health. Please note that other products (chocolate, tea) contain caffeine, which must be taken according to your own dosage.
Reversal of caffeine tolerance
Fortunately for all of us, there are ways to restore caffeine tolerance to its original levels or avoid this unpleasant effect altogether.
- Caffeine “reboot”. This option is intended for those who are already accustomed to daily doses of caffeine. Its essence is to completely abstain from caffeine-containing products for a period of 2 weeks to 2 months (these periods are purely individual and depend on how much caffeine a person usually consumed per day). During this time, the body will adjust to its original mode without caffeine.
- Drink caffeine only occasionally. It sounds logical that the best way to avoid caffeine resistance is to simply prevent it from developing. If you consume caffeine-containing products 1-2 times a week, the desired effects will occur with each dose, and resistance will not arise due to a sufficiently long break between doses. Arguably, occasional caffeine consumption (only when necessary) is the best and safest way to get an energy boost without sacrificing your long-term health.
It is also worth noting that drinking coffee or strong tea late in the evening is not recommended if your caffeine tolerance is zero. There is a very high risk of getting insomnia.
A caffeine reset, or preventing caffeine tolerance, will allow you to experience that wonderful feeling of euphoria with 100-200 mg of caffeine (a dose roughly equal to 1-2 espresso shots). The main thing to remember is to avoid regular (daily) caffeine consumption.
Of course, many people will find it extremely difficult to adhere to such advice. With similar success, you can ask a heavy smoker to smoke only 3 cigarettes at 3-day intervals. Caffeine can be extremely addictive, and some people find it easier to take an all-or-nothing approach: if you drink, then regularly, if you don’t drink, then never at all.
However, if you notice that you have developed a caffeine tolerance, it may be worth considering a reset.
Then everyone can decide for themselves whether caffeine will be their future companion in life. The key question in making this decision is: can you control the number and frequency of doses consumed?
We take age into account
You will get a completely safe dose of caffeine by planning to drink 1 cup of the invigorating drink per day. In the absence of serious problems in the functioning of the stomach, cardiovascular system, or hypertension, it is very useful to drink in larger volumes - 3-4 cups. The limit is considered optimal. The effect becomes less favorable when crossing the limit of 6 servings.
How many cups of coffee a day are harmless to adults? Let's talk about teenagers. They can drink coffee at least 14 years of age. It is important to limit the child’s consumption of the alkaloid – a maximum of 200 mg per week. It is recommended to add cream (milk) and monitor the condition of the body after drinking a portion. If negative reactions occur, you should stop (reduce) the use of the tonic drink.
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Caffeine is naturally found in many plants and has narcotic properties. The substance is necessary for plants to protect themselves from predators. But, fortunately for us, caffeine is harmless to humans, albeit in limited quantities.
Daily caffeine intake
On average, a person can consume up to 400 mg of caffeine per day without harm to their health. In terms of cups of coffee, this is only 2 medium servings of a not particularly strong drink. A large cup of coffee contains 3/4 of your safe daily intake of caffeine.
However, it is worth understanding that everything is individual. The value of the norm may vary depending on gender, genetics and the state of health of the person. For example, caffeine is contraindicated for hypertensive patients, as it increases blood pressure.
The medications you take can also affect your daily caffeine intake. For example, in the body of a woman who takes birth control pills, caffeine is absorbed more slowly, so you can allow yourself up to 3 cups of weak coffee.
But pregnant women are allowed to consume 2 times less caffeine per day - only 200 mg (1 average cup of coffee).
The lethal dose of caffeine is 10 g, or 75 cups of coffee per day.
Effect of caffeine
Caffeine, despite its narcotic properties, is very useful. It is able to enhance and regulate excitation processes in the cerebral cortex. The right doses of the substance increase motor activity and strengthen reflexes.
Caffeine also stimulates mental and physical performance and helps eliminate drowsiness and fatigue.
In reasonable doses, caffeine is also beneficial for weight loss and digestion. The substance dulls the feeling of hunger and helps burn calories at rest. Once in the blood, the substance is converted into fatty acids, which our body uses to melt subcutaneous fat. In addition, caffeine not only increases physical activity, but also enhances psychological endurance, so that it will be easier during training.
The health risks of caffeine
Large doses of caffeine lead to drowsiness and depletion of nerve cells. At the same time, the substance weakens the effect of narcotic and sleeping pills, increasing the reflex excitability of the spinal cord.
Under the influence of caffeine, cardiac activity increases, myocardial contractions occur more often and more intensely, so coffee is contraindicated for people with diseases of the cardiovascular system, especially hypertensive patients.
It is also worth remembering that caffeine is not only found in coffee. If you're planning to give up the energizing drink, but your body still craves caffeine, try one of these caffeine-containing products.
How to replace coffee: products with caffeine
- Tea: depending on the type of tea, 220 ml contains from 15 to 75 mg of caffeine. Moreover, there is more substance in young leaves than in old ones, and in large-leaf green tea - more than in other varieties. For comparison, a cup of brewed coffee (220 ml) contains 135 mg of caffeine.
- Cocoa: everyone knows that cocoa beans contain caffeine, but there is not much of the substance in the drink itself - about 5-15 mg per 220 ml. But it also contains other substances that have a stimulating effect on the nervous system.
- Chocolate is also a caffeine-containing product, and the more cocoa it contains, the more caffeine it contains. For example, a dark chocolate bar contains 30 mg of caffeine.
- Mate - Paraguayan tea has little caffeine, about 5 mg per 220 ml, but the herbal tea has an excellent tonic effect due to other substances.
Pregnancy and restrictions
Is it harmful or beneficial to drink coffee while pregnant? Scientists and researchers have come to the following conclusion: women who drink more than four servings of coffee daily are at risk of fetal death and the birth of a baby with disturbances in future development. The maximum permissible limit is no more than 100 mg of caffeine per day. The final decision is made by the woman, based on the recommendations of the gynecologist and a number of factors: general health, age, dietary habits, activity level.
How many cups of coffee can an expectant mother drink? The question is purely individual. Definitely no more than one cup, maximum three. It is not advisable to drink coffee on a day when a pregnant woman’s diet is supplemented with products containing caffeine. If you have high blood pressure or toxicosis, it is contraindicated. It is necessary to add milk to avoid calcium deficiency - tea and coffee help wash it out of the bones.
How coffee affects the body
Recently, American scientists debunked the common myth that caffeine provokes heart rhythm disturbances and the development of hypertension. It turns out that moderate consumption of coffee (no more than 3 cups per day) does not affect the functioning of the heart muscle. And rapid heartbeat and pressure surges are associated with individual sensitivity to substances contained in coffee beans.
In general, coffee has a positive effect on the body due to its high content of antioxidants, protein, organic acids, vitamins and microelements.
But excessive caffeine consumption can interfere with the absorption of beneficial minerals, cause sleep disturbances or dehydration.
The stimulating and invigorating effect of the drink is directly related to the caffeine content. Its concentration depends on the type of coffee, preparation method and type of drink.
So, noble Arabica contains 2 times more caffeine than Robusta. And a large glass of cappuccino, latte or Americano has less caffeine than a small cup of espresso due to the addition of milk, water or cream.
So how many cups of coffee can you drink a day? What is the daily amount of caffeine that is safe for health?
Daily coffee intake
The permissible amount of caffeine for a healthy adult is no more than 500 mg per day. A safe single dose is 100-200 mg. It is recommended to drink no more than three such servings per day.
Preference should be given to natural, freshly brewed coffee, which does not contain harmful chemical additives. You can roughly calculate the permissible limit taking into account the concentration of caffeine in different coffee drinks:
- 1 serving of espresso contains from 80 to 135 mg of caffeine;
- In 1 cup of cappuccino – from 70 to 80 mg;
- In 1 cup of Arabica brewed in a Turk - from 110 to 170 mg;
- In 1 cup of latte – 50-60 mg.
Real coffee lovers can be offered a completely safe coffee diet. In the morning, for vigor, strong Turkish coffee or espresso, in the afternoon, to maintain performance, cappuccino or macchiato, in the evening, a cup of latte. In total, you get about 350 mg of caffeine, which is well within the daily norm for a healthy person.
According to expert calculations, the following rates of coffee consumption per day are considered quite safe:
- espresso -100-150 ml;
- latte, cappuccino, macchiato – 400 ml;
- black Turkish coffee – 300 -400 ml;
- instant coffee – 500 ml.
Excessive consumption of caffeine-containing drinks can cause overdose symptoms - tremors of the limbs, rapid heartbeat, abdominal pain, overexcitation, and increased nervousness.
Drinking plenty of fluids, taking enterosorbents (activated carbon, Smecta) or gastric lavage will help neutralize the effect of caffeine.
Since coffee stimulates the nervous system, invigorates and banishes fatigue, a natural question arises about the permissibility of taking it in the evening. How long before bedtime can you drink coffee so as not to suffer from insomnia later? Experts advise drinking the last portion of an invigorating drink 4 hours before going to bed. In this case, preference should be given to lighter options, with a low caffeine content (latte, cappuccino).
Can children have coffee?
Many parents are interested in what age can children drink coffee? Coffee is a drink for adults. It is not recommended to give it to young children, since the nervous system is not yet formed. The influence of caffeine can provoke undesirable consequences - sleep disturbances, nervous overexcitation. Due to the diuretic effect, coffee can cause dehydration, leaching of vitamins and minerals that the child's body needs for normal growth and functioning.
Weak drinks with a small caffeine content can be given to children from 10 years of age, but not more than 1-2 times a month. It is advisable to add more milk or cream to coffee, neutralizing the stimulating effect of psychoactive substances.
Drinking coffee regularly is allowed from adolescence (14-15 years), but even in this case, preference should be given not to black espresso or strong, freshly brewed Turkish drinks, but to more harmonious coffee-containing drinks (cappuccino, Americano, macchiato, latte).
Interesting Facts
Here are the results of global research: how the number of servings of a coffee aperitif affects the heart and nervous systems:
one – oxygen saturation of the blood, as a result, the walls of the arteries are strengthened;
two – inhibition of the effects of proteins on the brain, as a result, the risk of Alzheimer’s disease is reduced;
three – minimizing the likelihood of urolithiasis and ovarian cancer;
four – reducing the risk of developing diabetes, cancer of the prostate, oral cavity, and larynx;
five – no problems with liver function.
Proven effects of caffeine
Caffeine is a central nervous system stimulant, with effects similar to amphetamines, only much weaker. The first study to prove the positive effect of caffeine on performance during aerobic exercise was carried out only in 1978.
Caffeine molecule
Here are more recent facts from one of the extensive studies on the properties of caffeine. Scientists Wilmore and Costeel proved in 2001 the following effects of caffeine:
- increased mental excitability,
- improved concentration,
- improved mood,
- reducing fatigue and delaying its onset,
- stimulation of the release of catecholamines (active substances that act as chemical mediators and “control” molecules in intercellular interactions, including in their brain. Examples of catecholamines: adrenaline, dopamine),
- enhancing the mobilization of free fatty acids (that is, promotes fat burning processes),
- increasing the use of muscle triglycerides (fuel sources for muscle function, which, for example, helps during intense training),
- the ability to increase muscle activity in sprinters, as well as athletes involved in strength sports: it can promote calcium metabolism in the sarcoplasmic reticulum, enhance the action of the sodium-potassium pump, maintaining the potential of muscle membranes.
Caffeine and its actions continue to be intensively studied, for example, it has not yet been clarified whether caffeine itself has an effect or whether it is a complex effect of caffeine and its metabolites.
The list of proven properties of caffeine, of course, is not complete and many scientists recommend caffeine for sports purposes. For example, coffee diuretics can be used for weight loss when needed.
An increase in performance in aerobic types of exercise has been proven for a long time, but there is no clear opinion about the effect on high-intensity exercise. If caffeine causes an increase in strength and power, it is predominantly in highly trained athletes (research by JR Hoffman and JR Stout, 2008).
Principles of proper coffee drinking
Having determined your individual limit - how many times you can enjoy your favorite drink, follow simple rules. The result will be true pleasure that brings benefits.
- Don't drink coffee on an empty stomach. The optimal time is immediately after eating or an hour and a half later. Coffee drinking is complemented by a delicious dessert in between meals.
- Give preference to bean (ground) coffee. Natural ground grains have significant advantages - bright taste and aroma, contain a lot of useful substances (antioxidants, vitamins, potassium, magnesium, niacin).
- Do not go beyond 6 cups, otherwise your sensitivity to caffeine will decrease. Try to adhere to the established limit - how much coffee you can drink per day for good health.
- Drink coffee 4-5 hours before bed. It is known that the acceleration of metabolic processes and short-term excitement can lead to insomnia, and, accordingly, interfere with sound sleep and proper rest.
We hope you have determined your limit - how many cups of coffee you can drink a day, feeling a surge of strength, energy, and vigor. Finally, let’s add that high-quality beans and ground coffee, packaged in branded vacuum packaging, bags with a valve, and cans from the manufacturer, have beneficial properties. Try not to overuse instant drinks.
How much coffee can you drink a day: count the cups
The average non-hazardous characteristics of the norm approved by doctors are from 100 to two hundred milligrams of caffeine at one time. Three teaspoons of natural ground coffee or two spoons of instant coffee, which one cup of drink can contain, are not dangerous. The daily dose is from 2 to 3 such cups. This is about the question of how much coffee you can drink per day.
It is necessary to be aware of the difference between a harmless dose of caffeine and the benefits of real coffee. Yes, two cups of instant drink a day will not cause any particular harm to the body, and one cannot expect any benefit from them.
Another thing is natural ground grains that are properly roasted. Freshly brewed coffee can be a real elixir. Contrary to popular belief, it does not increase, but lowers blood pressure, restores weight, and prevents senile dementia, cancer and other diseases. But exceeding the recommended dose may be fatally unsafe for health.
Here is the data obtained by scientists in a study of a popular grain drink (we are talking specifically about natural, not freeze-dried coffee in the amount of 100 mg of caffeine per cup).
1. One cup a day promotes healthy arteries, lowers blood pressure and does not cause any harm.
2. Two cups a day can prevent Alzheimer's disease - the scourge of our time.
3. Three cups reduces the risk of ovarian cancer and prevents gallstone disease. On the other hand, 3 cups of coffee a day already poses a health risk: this amount of caffeine increases the risk of heart attack.
4. Four cups can be considered a prevention of cancerous tumors of the throat, oral cavity, prostate gland, and the development of diabetes. The danger of this amount of coffee is rheumatoid arthritis, inflammatory processes in the joints.
5. 5 cups a day, according to some scientists, reduces the risk of liver disease, but contributes to the development of osteoporosis.
6. 6 cups is obviously too much. But natural coffee contains antioxidant substances, so scientists mean: 600 mg of caffeine can protect against skin cancer. The price to pay for an overdose is dehydration, irritable bowel syndrome, hypertensive crisis, heart attacks, mental disorders (horror, depression, etc.).
To answer the question of how much coffee you can drink per day, it is enough to compare the benefits and toxicity of the drink with your own health. Despite the undeniable advantages of a coffee diet, you should not exceed a harmless dose of coffee.
In general, the drink stimulates the activity of the brain and the body as a whole, protects teeth from caries, accelerates metabolic processes, increases efficiency, dilates and strengthens blood vessels, and has a beneficial effect on the liver, heart, and endocrine system.
