One of the most popular drinks worldwide is natural black coffee. Many people always invigorate themselves in the morning with a fragrant cup. Some scientists claim the harmful effects of coffee on the body, while others, on the contrary, are delighted by discovering new properties of the drink. Note that the percentage of people who drink real bean black coffee is small; the rest drink the invention of the Swiss chemist Max Morgenthaler - instant black coffee. Although it is easy to prepare, its taste is inferior to the original coffee. It is known that instant coffee contains more caffeine, so drink lovers should be advised to drink grain coffee - this is the only way to appreciate the full taste, and there are more health benefits. How much coffee can you drink at one time, per day, without fear of harming your body? We will try to answer this question in the article.
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.
Short-term symptoms of caffeine overdose
If you drink too much coffee, you will inevitably suffer some negative consequences on your health and well-being. There are short-term and long-term symptoms of caffeine overdose. Let's talk first about the short-term symptoms, which are mostly related to the caffeine itself.
Caffeine works primarily in the brain, where it affects neurotransmitter functions and has stimulant effects. If you drink too much coffee in a short period of time, you will experience symptoms that are mainly related to your brain and digestive system.
Here are the most common symptoms that occur when drinking too much caffeine:
- Restlessness
- Anxiety
- Anxiety
- Dizziness
- Stomach upset
- Irritability
- Insomnia
- Cardiopalmus
- Shiver
If you experience these symptoms after drinking coffee, your body may be sensitive to caffeine. In this case, you need to reduce your consumption (or simply not consume caffeine-containing products at all).
You can die from a caffeine overdose, but this is almost impossible to do while drinking coffee. For this to happen, you need to drink more than 100 cups of this drink per day.
You may also be interested in this article – Coffee Harm: 7 Side Effects.
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.
The effect of coffee on the body
When it comes to coffee, the first thing everyone thinks of is caffeine. There are no discrepancies when using this substance in tablets. In the instructions for the drugs, manufacturers indicate: the dosage rate is no more than 500 mg per day, no more than 300 mg at a time.
But when it comes to coffee, recommendations vary: from the point of view of some researchers, the maximum permissible dose of caffeine is 400 mg per day (no more than 200 mg at a time). But there are also expert estimates that exceeding the daily dose of 300 mg is fraught with serious diseases.
Despite the popularity of coffee and the large sums that its producers invest in scientific research, the effect of the drink on the human body has not been studied enough.
The fact is that raw coffee beans, in addition to caffeine, contain a number of compounds:
- tannins (tannins);
- organic acids: chlorogenic (4–10.9%), tartaric (0.4%), malic (0.3%), citric (0.3%), caffeic (0.2%), oxalic (0.05 %);
- fats (9.4–18%);
- 20 amino acids;
- sucrose (4.2–11.8%).
Each of these substances has a specific effect on the body. At high temperatures they decompose, forming new compounds. The chemical composition of a coffee drink largely depends on the method of its preparation.
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.
Caffeinated, decaffeinated, instant coffee
Approximately how many spoons of coffee do we put in a cup? Everyone has their own habits and tastes, and it’s difficult to say for sure. On average, it is believed that 100 mg of caffeine, that is, 1 KU, is:
3 heaped teaspoons - for ground coffee;
2 teaspoons instant coffee.
If you add more or less, calculate the amount of caffeine based on these values.
The amount of dry matter poured matters, and its concentration matters a little less. 2 spoons for half a cup of water, and for a full cup, are relatively equal in harm to the body, although the more water, the slightly safer it is.
Natural coffee, ground
A drink made from ground roasted grains in adequate volumes has a positive effect. Research institutes have proven that 4 KE per day reduces:
- 85% risk of liver cirrhosis;
- 50% – risk of cancer in the liver;
- 65% risk of developing Alzheimer's disease;
- 80% risk of Parkinson's disease;
- 20% – risk of depression;
- 30% – risk of developing type II diabetes mellitus;
This is 8 servings of espresso or 4 servings of coffee brewed in a Turk, 200 ml each.
With an increase in the amount of drink, the entire positive effect disappears, as the load on all body systems increases, especially on the cardiovascular system.
How many cups of instant coffee can you drink per day?
Despite the fact that the caffeine content in it is less, and 1 KE is about 500 ml of the drink, that is, you can drink up to 2 liters per day, this is the calculation for caffeine.
But in addition to caffeine, the dry substance contains stabilizers, emulsifiers, dyes, and sometimes a filler is added, for example, corn flour. All this is evaporated by acids and chemical solvents, which are not completely washed out of the drink. Even the most expensive natural coffee powder contains no more than 25%, and more often – about 15%.
There is ecological instant coffee produced without the use of chemicals, but it is very expensive and is not sold in domestic stores.
Scientists do not advise constantly using soluble powders and granules of a coffee drink in general, but in general, a 200 ml cup once will not cause any particular harm to health.
How many cups of decaffeinated coffee can you drink per day without harm?
200 ml of drink contains about 5 mg of caffeine. This is very little, and in terms of caffeine the drink is almost harmless, even if you drink it in liters.
But the same principle works here as with instant coffee. In addition to caffeine, the drink also contains other components. Only in soluble there are chemical additives and solvents, and in natural decaffeinated - natural acids, sugars and fats. In large quantities, they negatively affect the gastrointestinal tract and cardiovascular system.
That is, it is advisable to limit the decaffeinated drink: up to 4 cups of 200 ml per day.
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.
Drinks and cocktails
Not all coffee lovers drink pure black coffee. Many people add milk, cream, foam, syrups, etc. How to calculate safe amounts of coffee with additives per day?
The principle is approximately the same. Milk somewhat slows down the absorption of active substances, which has a gentle effect on the heart and blood vessels, but overall, it does not change the picture too much. Most cocktails are prepared on the basis of espresso, that is, you can make calculations based on it.
- Latte is a cocktail of about 200 ml, sometimes 400 or 450 ml. For a 200 ml serving, 1 double espresso is used, which means 1 KE. In a double, 400 ml, there are usually two such servings, that is, you should drink no more than 2 glasses a day for a large latte, 4 for a standard one. By adding a large amount of milk, you can slightly increase the dose if you usually drink a lot of coffee and do not experience negative consequences: 3 cups of large or 5-6 glasses of standard latte.
- Cappuccino - medium portion - 150 - 180 ml, that is, a portion of double espresso to which milk and foam have been added. 4-5 standard glasses or 2-3 large glasses a day with a 3-4 hour break between them will not harm your health.
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.
Cup to cup discord
First you need to decide on the volume of this very cup. Traditionally it ranges from 70 to 100 ml. But, you must admit, there are now practically no aesthetes left who use these miniature vessels. Most of us drink coffee from ordinary tea cups, or even prefer glasses with a volume of 300-350 ml.
In most studies on coffee, a “cup” refers to a traditional coffee container with a volume of about 100 ml.
An absolutely safe dose that promotes healthy arteries and slightly lowers blood pressure (contrary to popular belief) is one cup per day.
Two cups, according to scientists, help prevent the onset of Alzheimer's disease.
Three cups may reduce the risk of ovarian cancer and gallstones. But just from three cups a day the risk zone begins - such an amount of caffeine is already quite capable of negatively affecting cardiac activity.
Four cups – prevention of tumors of the oral cavity, larynx and such an unpleasant disease as diabetes. But in this case, the risk of rheumatoid arthritis and inflammatory processes in the joints will increase.
Five cups reduces the risk of liver disease, but increases the likelihood of osteoporosis.
Six cups is the limit. The result of an overdose can be irritable bowel syndrome, heart attacks, hypertensive crisis and even mental disorders.
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.
Some important recommendations from doctors:
If you would like to reduce the negative effects of caffeine on the body, listen to the following tips:
- Choose Arabica rather than Robusta, which is lower in caffeine, although the specific variety and location of growth, as well as the way the beans are processed and brewed, are important.
- If you drink coffee about half an hour to an hour after eating, you can add one cup to yourself. If you are on an empty stomach, remove at least one.
- Try not to drink a new cup if you drank the previous one less than 3 hours ago.
- In stressful situations, lack of sleep or weakness, reduce the number of cups allowed by one. The body is weakened and perceives stimulants more acutely.
- Smokers should also reduce the safe dose of coffee per day by one cup, since nicotine constricts blood vessels, and the heart beats faster, so it has a double load.
