How Much Coffee is Too Much? 8 Side Effects of Caffeine
Coffee appears to be the right energy shot whether you're dragging yourself out of bed on a rainy morning or attempting to survive the world's longest staff meeting. Is your caffeine addiction beneficial or harmful?
Can You Really Have Too Much Coffee?
The answer is, yes. Too much of a good thing is still too much. In this case, too much coffee is not good for your health. Of course, this will be all related to the moderate intake of caffeine in your glass of coffee. Because caffeine can have several unpleasant side effects, you need to pay attention to the effect it has on your body, because the effects always vary for different people.
Side Effects of Caffeine
Caffeine is known to increase alertness.
It works by blocking the effects of adenosine, a brain chemical that makes you feel tired. However, at higher doses, these effects can become more pronounced, resulting in anxiety and nervousness.
Very high doses of 1,000 mg or more per day have been reported to cause nervousness, nervousness, and similar symptoms in most people, while taking in moderate amounts can produce similar effects in caffeine-sensitive individuals.
Caffeine has the ability to beat your heavy eyelids. But, excessive caffeine intake can instead make it difficult to get enough restorative sleep.
Studies have found that high caffeine intake appears to increase the amount of time it takes to fall asleep. It can also reduce total sleep time, especially in older adults.
3. Rapid Heart Rate
The stimulating effect of consuming large amounts of caffeine can make your heart beat faster.
It can also cause an altered heart rhythm, called atrial fibrillation, which has been reported in young adults who have consumed energy drinks containing very high doses of caffeine. However, this effect does not appear to occur in everyone.
In fact, some people with heart problems may be able to tolerate large amounts of caffeine without the harmful effects.
Despite the mixed results of studies, if you notice any changes in your heart rate or rhythm after consuming a caffeinated beverage, you need to consider reducing your intake.
4. Frequent and Urgent Urination
Increased urination is a common side effect of high caffeine intake due to the compound's stimulatory effect on the bladder.
You may have noticed that you need to urinate more frequently when you drink more coffee or tea than usual. Those who consumed more than 450 mg per day were significantly more likely to experience urinary incontinence, compared to those who consumed less than 150 mg per day.
5. Caffeine Addiction
Despite all the health benefits of caffeine, there is no denying that caffeine can form a habit. While the compound does not appear to be truly addictive, if you regularly drink a lot of coffee or other caffeinated beverages, there is a good chance that you will become dependent on its effects.
6. Muscle Damage
Rhabdomyolysis is a very serious condition in which damaged muscle fibers enter the bloodstream, causing kidney failure and other problems.
Common causes of rhabdomyolysis include trauma, infection, drug abuse, muscle strain, and bites from venomous snakes or insects.
To reduce your risk of developing rhabdomyolysis, it is best to limit your intake to about 250 mg of caffeine per day.
7. High Blood Pressure (HBP)
Caffeine does not appear to raise the risk of heart disease or stroke in the majority of persons. However, it has been shown to raise blood pressure in several studies due to its stimulatory effect on the nervous system.
8. Digestive problems
Many people find that their morning cup of coffee helps them get moving.
However, caffeine itself appears to stimulate bowel movements by increasing peristalsis, which are the contractions that move food through the digestive system.
Large doses of caffeine can produce loose stools or even diarrhea in some people, which is understandable given these side effects.
How Much Coffee Is Too Much?
For healthy adults, the Food and Drug Administration (FDA) lists 400 milligrams per day — equivalent to about four or five cups of coffee — as an amount that is generally not associated with adverse effects. However, there is a great deal of variation in how sensitive people are to the effects of caffeine and how quickly they metabolize (break it down).
Some conditions tend to make people more sensitive to the effects of caffeine, as do some medications. Additionally, if you are pregnant, trying to conceive, breastfeeding, or are concerned about another condition or medication, it is a good idea to talk to your healthcare provider about whether you need to limit caffeine consumption.
Adolescents aged 12 to 18 should not consume more than 100 mg of caffeine per day, according to the American Academy of Pediatrics. Younger children should avoid it entirely.
Another lesson for parents, teenagers, and others can be found in recent fatalities or deadly responses to coffee.
You Might Drink TOO Much Caffeine, If…
You need to cut back some of your coffee consumption if you are one of the following:
1. You drink more than 4 cups of coffee a day
You may want to cut back if you drink more than 4 cups of caffeinated coffee per day (or equivalent) and have side effects such as:
- frequent urination or inability to control urination
- rapid heart rate
2. Jittery even with only a small amount
Some people are more sensitive to caffeine than others. If you are exposed to the effects of caffeine, even small amounts of caffeine can cause unwanted effects, such as insomnia and trouble sleeping.
How you react to caffeine can be determined in part by the amount of caffeine you normally drink. People who don't drink caffeine regularly tend to be more sensitive to its effects.
3. You are sleep deprived
Caffeine, even in the afternoon, can interfere with your sleep. Even a small amount of sleep deprivation can increase and interfere with your alertness and performance during the day.
Using caffeine to mask sleep deprivation can create unwanted cycles. For example, you may drink caffeinated beverages because you have trouble staying awake during the day. But caffeine prevents you from falling asleep at night and shortens the duration of your sleep.
4. You are taking medication or supplements
Some medications and herbal supplements can interact with caffeine. Examples include Ephedrine, Theophylline, Echinacea. Talk to your doctor or pharmacist about whether caffeine might affect your medication.
So What Do I Do?
If you are one of the caffeine lovers, coffee is part of your daily routine (how can I survive without coffee!). It usually does not cause any health problems. It's recommended to cut back on caffeine-containing beverages gradually if you're used to consuming them every day. Withdrawal symptoms such as headaches, anxiety, and anxiousness might occur if you stop abruptly. You also need to be aware of the potential side effects of caffeine and be prepared to cut back if necessary.
The quality of your coffee might affect its side effects on your body. You might consider your coffee grind size to get the most benefit from the cup of your coffee.
Also read: Learn How to Brew Drip Bag Coffee Easily!