Coffee is a popular beverage around the world, with more than 2.25 billion cups consumed every day. While coffee has its benefits, excessive consumption can have harmful effects on our health.

In this article, we will discuss the harmful effects of coffee drinking and safe limits that we can follow to enjoy it without any harm to our health.

Harmful effects of coffee drinking

While coffee can give us an energy boost and improve our mood, there are several harmful effects of coffee drinking. Let’s look at some of them:.

1. Insomnia

Caffeine is a stimulant that can interfere with our sleep. Consuming coffee late in the day can make it hard to fall asleep at night, leading to insomnia.

Lack of sleep can have several adverse effects on our health, including fatigue, irritability, and decreased cognitive function.

2. Anxiety and restlessness

Caffeine can increase anxiety levels and cause restlessness in some individuals. People who are prone to anxiety and panic attacks should avoid or limit their caffeine intake.

3. Digestive problems

Coffee can stimulate the production of stomach acid, leading to digestive problems such as acid reflux, heartburn, and bloating. Caffeine can also act as a diuretic, causing dehydration and constipation.

4. High blood pressure and heart disease

Excessive caffeine consumption can raise blood pressure and increase the risk of heart disease. Caffeine can also trigger irregular heartbeats and chest pain in people with pre-existing heart conditions.

5. Addiction and withdrawal

Caffeine is a mildly addictive substance, and regular coffee drinkers can develop a dependence on it. Abruptly stopping caffeine intake can cause withdrawal symptoms such as headaches, fatigue, and irritability.

Safe limits for coffee drinking

The safe limits for coffee drinking depend on various factors, such as age, sex, weight, and overall health. The following are some safe limits that individuals can follow:.

1. Moderate intake

The US Dietary Guidelines recommend a moderate intake of caffeine, which translates to 3-5 cups of coffee per day or a maximum of 400 milligrams of caffeine per day.

Pregnant women, individuals with anxiety disorders or heart conditions, and children and adolescents should limit or avoid caffeine consumption altogether.

2. Avoid late consumption

Avoid consuming coffee late in the day, especially after 2 pm. Late consumption can interfere with our sleep and cause insomnia.

3. Stay hydrated

Caffeine can cause dehydration, which can lead to several health problems. Drink plenty of water and other fluids throughout the day to stay hydrated.

4. Consider decaf options

If you are sensitive to caffeine or want to limit your intake, consider switching to decaffeinated coffee or other caffeine-free beverages.

5. Listen to your body

Each individual’s caffeine tolerance and sensitivity are different. Listen to your body and reduce or eliminate caffeine consumption if you experience any adverse effects.

Conclusion

Coffee drinking can have several harmful effects on our health, but consuming it within safe limits can provide some health benefits. Individuals should be mindful of their caffeine intake and listen to their bodies to avoid any adverse effects.

Stay hydrated, limit late consumption, and opt for decaf options if necessary to enjoy coffee safely.