More and more often people prefer natural coffee. This drink tastes much better than instant coffee. In addition, it contains substances that stimulate the nervous, digestive and cardiovascular systems. However, you should not abuse this product: an overdose can be detrimental. We will tell you about how many cups of coffee you can drink a day without harm to your health and body.
Caffeine is the main active ingredient that gives coffee its invigorating and stimulating effect. Its content varies with the caffeine content of beans and recipes.
If you compare raw material types, arabica has half as much caffeine as robusta: 1.5% versus 3%. Therefore, the more aromatic and noble Arabica has a milder effect.
Not all of the caffeine from the ground bean goes into the cup. The hotter the water and the longer the brewing time, the stronger the drink will be. An espresso from a coffee carob or espresso machine contains more of the stuff than a Turkish coffee or French press.
Espresso drinks (Americano, cappuccino, latte, etc.) contain the same amount of caffeine as the original espresso. But by adding milk and boiling water, the concentration is lower and the taste is milder. The content in 100 grams will vary.
The upper limit of the norm of caffeine is 500 mg per day. This figure is fair for a perfectly healthy adult with a normal weight. The single dose should not exceed 200 mg. A minimum of three hours should pass between doses.
So how many times a day can I drink coffee without harming my health? Taking an espresso from Arabica as an example, 1 standard 30 ml cup is about 50-70 mg of caffeine. Consequently, you can drink up to 7 of these cups a day. A large cup of cappuccino, which tastes much milder, is two espressos.
It’s easy to exceed your daily quota of coffee if you drink it from a turkey. Usually about 200 ml is brewed for one person, using 2 teaspoons of ground coffee. This results in an average cup containing 130 mg of caffeine. Brewing it stronger and using more than 3 times a day is not recommended.
The instant product also has quite a lot of caffeine: 100 mg per 2 teaspoons.
Coffee fans may be offered the following safe coffee “ration”: double espresso or Turkish coffee in the morning, cappuccino or macchiato in the afternoon, latte in the evening, but no later than 4 hours before bedtime. This adds up to about 350 mg of caffeine per day, which can’t hurt a healthy person.
But you shouldn’t always drink 7-8 cups of espresso. If you drink coffee every day, it will be difficult to give it up later: an addiction will form.
- Read more: The consequences of coffee addiction
Table of caffeine content in coffee drinks
|Beverage, ml||Amount of caffeine in 100 g / portion, mg||Harmless daily dose, ml||Maximum allowable dose, ml|
|Espresso, 30||160 – 220/50 – 70||100 – 150||250|
|From a turkey, 200||65/130||300 – 400||800|
|From a French press, 200||40/80||500||1000|
|Cappuccino, latte or macchiato based on 2 espressos, 200-300||50 – 60/100 – 140||400 – 500||1000|
Symptoms of Overdose
During sessions or rush at work when every hour is precious and you have to sacrifice your sleep, many people drink coffee even at night every 2-3 hours in order not to fall asleep. Although workaholics do not consume a lethal dose of caffeine, but the impact on the body is palpable.
Symptoms of coffee overdose appear immediately:
- Heart palpitations. A surge of adrenaline causes the heart muscle to work at an accelerated rate.
- Tremors appear in the extremities. Sometimes it becomes difficult to stand on your feet and work with your hands.
- The body temperature rises. Caffeine warms up the body from the inside, causing the blood to circulate faster. Your cheeks turn red and you start to sweat.
- Dizzy. Can manifest in different ways: as flickers in front of the eyes or loss of coordination.
- Nausea. This symptom often occurs when a person is hungry.
- Abdominal pain. Caffeine causes cramps and spasms in the intestines.
- There is an increase in urination. Coffee is a powerful diuretic. It leads to dehydration.
If you drink too much coffee you will have insomnia, anxiety, irritability. Systematic excessive consumption of coffee can have the most serious consequences for the nervous system.
Everyone has a different sensitivity to caffeine. Athletes and people of physical labor can drink coffee in the above quantities without harm. For the body weakened by stress or illness, the same dose will cause discomfort. Smokers should not drink too much coffee: their dose should also be halved because of the high stress on the blood vessels.
You should add coffee to your diet gradually: an unaccustomed organism may react badly to large doses, and the consequences of overdose will appear after 1 cup. Coffee drinkers with a long experience of coffee drinking coffee may have 7-8 servings a day.
How to neutralize the effects of coffee
What to do if a person drank too much coffee? First of all, you need to alleviate his condition. It is not necessary to wait for the body to eliminate poisonous substances or go to the hospital.
Quickly help a caffeine addict can be done at home:
- Drink more clean water. Often ill health is the result of dehydration. Water neutralizes the effects of caffeine, so you should always wash down your espresso with plain drinking water.
- Eat a banana. The tropical fruit, rich in potassium, acts as an ambulance for the heart.
- Get some fresh air. Fresh air is necessary for any illness.
- Induce vomiting. Getting rid of the coffee you drank will not aggravate the victim’s condition.
Sometimes qualified help is needed. You should go to the hospital if the above actions have not helped, and the condition of the victim is worsening.
Is it possible to die from an overdose of coffee
Death from caffeine does not lead to the abuse of your favorite drink, but the careless use of caffeine-containing medicines. After all, the lethal dose of caffeine is 200 mg per kilogram of body weight. That is, for a person weighing 60 kilograms, that’s 12 grams of caffeine. If you convert that to cups of espresso, you get 180 servings. It is extremely unlikely that anyone could drink that much in a day.
- This is interesting: The mechanism of action of caffeine on the human body
But accidents with a fatal outcome are still known. In the risk group are teenagers, the elderly and people with diseases of the cardiovascular system. They should be especially careful with strong coffee and energy drinks. You can die after combining natural caffeine with drugs based on it.
Drinking coffee every day is not harmful, if you know the measure. Healthy people can drink coffee drinks often enough and in moderation.