Health Information

How many cups of coffee you can drink per day without harm to health

Pin
Send
Share
Send
Send


What a pleasure it is from morning to early to drink a fragrant mug of an invigorating drink. Coffee is able to not only awaken well in the morning, but also to cheer up all day. But not everyone knows how many cups a day you can drink without harming your health. Some argue that coffee can be safely drunk up to five cups per day, while others on the contrary assure no more than one cup. What to do and whose opinion to accept? In this article, we will try to parse this issue into “shelves”.

What should be the volume of the cup?

Many say that it is necessary to use a certain number of “cups per day,” but no one knows how much is meant by this term, since everyone has their own concept of cup. The units who consume a drink from dishes with a volume of 50-70 ml, in most cases, the volume of the mug reaches 300 ml, sometimes more. If you look into the specialized literature and familiarize yourself with the results of studies, the volume of the cup should be 70-90 ml for espresso. For cappuccino and americano, 180-220 ml is suitable, 280-360 ml is enough for latte or frappuccino. Now we turn to the main one.

How does coffee affect the body?

By its properties, coffee has an excellent stimulating effect, which is provided due to the presence of caffeine in the composition of the drink. Caffeine has an exciting effect on the human body, due to this the production of adrenaline is activated, as a result of which the metabolic process in the body is accelerated, arrhythmia and rapid breathing occur. But it is worth noting the pleasant side effects of caffeine on our body. This substance can cause active release of serotonin and dopamine. These are hormones that can cheer you up and increase your resistance to stress. Therefore, for many, coffee is a source of positive emotions. The composition of the beans has not yet been fully studied, but it can be concluded that the infusion made from coffee beans has a positive effect, namely:

  • prevents the development of pathogenic flora,
  • reduces allergic reactions,
  • used as a prophylaxis of neoplasms.

If you rely on the positive properties of the drink, you can say "drink as much as you like." But not in this case, because as they say in everything there should be a measure and coffee is no exception. As experimental studies show, excessive consumption of a drink can agitate the nervous system, weaken the digestive tract and greatly stress the heart.

How many times a day can I drink a drink?

Doctors talk about the concept of "safe dose", which means 1 cup of medium size per day. If a person is absolutely healthy and does not have problems both from the digestive tract, the cardiovascular system, including the nervous system, then the permissible limit for him is 4 cups, maximum 6, but this is in exceptional cases. It is considered the most correct - to use evenly throughout the day, dividing into equal volumes. If the drink has milk or cream at least 40% of the total volume, then the number of cups per day can be increased.

Learning how to drink a drink

To really enjoy without harm to health, it is important to follow some rules for drinking coffee.

  1. It is not recommended to drink coffee on an empty stomach, it is important to have a snack first.
  2. After a meal, it is best to drink coffee without any goodies (cake, sweets, etc.), since this can heavily load the digestive tract. This can be done when at least 1.5 hours have passed after the main meal.
  3. If you are experiencing health problems regarding the heart, digestion, and “nerves”, then you need to get recommendations from a doctor.
  4. At one time, it is not recommended to exceed a dose of 100 grams of pure coffee. This does not include additives - cream, milk, etc.
  5. The daily dose should not exceed 350 ml.
  6. It is better to give preference to natural coffee, since the soluble version does not have any positive qualities (except for sublimated). Doctors noted that instant coffee can develop gastritis if consumed on an empty stomach.
  7. You should not drink coffee in the evening, because the body will be much more difficult to relax, which will negatively affect sleep and general condition.

Video: WHAT WILL HAPPEN IF I DRINK A LOT OF COFFEE?

How much caffeine is in 1 cup of coffee

  • espresso - 90-140 mg
  • cappuccino - 80-90 mg
  • prepared in Turk - 120-180 mg
  • soluble - 70-110 mg
  • decaffeinated - about 5 mg

The above values ​​are approximate, in order to establish a more accurate result, it is necessary to observe many points, such as: varieties of varieties included in coffee, method of preparation, etc.

How to lower the caffeine content in a drink?

In fact, there are many ways, but let's talk about the most common. Each type of coffee contains a certain amount of caffeine, for example, in robusta it is 35% more compared to arabica. The next method is to prepare a drink. Ground coffee must be poured with hot water and brought to a boil. Strain the prepared drink from the thick and pour into cups. Another trick is to add milk or lemon. These products perfectly reduce the concentration of caffeine.

Video: How many cups of coffee a day can I drink?

In fact, it is up to everyone to decide how much to drink coffee mugs per day, as the saying goes "your health is in your hands." You should not be fanatical about this issue, it is important to have an idea of ​​the norms. Scientists claim that the genetic predisposition also affects the absorption of the drink. It follows that each person's body reacts differently to a particular dose, so you just need to listen to yourself and draw conclusions from this. This way you can maintain your health. If you have doubts about the permissible volumes, then you can choose the “golden mean” and take advantage of our tips.

We specify the volume of coffee cups

Before discussing how many cups of coffee or coffee drink it is recommended to drink per day for a relatively healthy adult, you need to decide on the standards for counting. For some, a cup is about 100 ml of liquid, for others, a 350 gram mug. Someone sprinkles half a spoonful of powder, others boil a full Turk.

To calculate the average value from which one could repel, scientists took the Coffee Unit, KE: 100 mg of caffeine as a unit of measurement. This dose contains:

  • In 50-60 ml of espresso - a double portion of the drink,
  • 200 ml of boiled coffee beans.

For most people, 400 mg of caffeine per day is conditionally safe, i.e.:

  • 8 cups espresso or 4 double
  • 800 ml brewed in Turk.

A single safe dose in one dose - 2 KE, 200 mg of caffeine:

  • 4 cups or two double espresso
  • 400 ml of Turkish coffee (many drink in large cups).

Between doses of these doses, it is advisable to withstand about 6 hours, during which time caffeine is excreted. If you drink in smaller volumes, 1 KE at a time, you can brew a new cup in 3-4 hours.

Caffeinated, Decaffeinated, Instant

How many approximately spoons of coffee do we put on a cup? Everyone has their own habits and tastes, and it’s hard to say for sure. On average, it is believed that 100 mg of caffeine, that is, 1 KE, is:

3 teaspoons with a slide - for ground coffee,

2 teaspoons of instant coffee.

If you put more or less, calculate the amount of caffeine based on these values.

The amount of dry matter poured matters, and a little less - its concentration. 2 spoons for half a cup of water, and for a full cup, for harm to the body are relatively equal, although the more water - the nevertheless, a little safer.

Ground coffee

A drink from ground roasted grains in adequate volumes has a positive effect. Research institutes have proven that 4 KEs per day reduce:

  • 85% risk of cirrhosis
  • 50% risk of cancer in the liver,
  • 65% risk of Alzheimer's
  • At 80% - the risk of Parkinson's disease,
  • At 20% - the risk of depression,
  • 30% risk of type II diabetes mellitus,

This is 8 servings of espresso or 4 servings of coffee brewed in 200 ml Turk.

With an increase in the amount of the drink, the entire positive effect disappears, since the load on all body systems, especially on the cardiovascular system, increases.

How many cups of instant coffee can I drink per day

Despite the fact that the caffeine content in it is lower, and 1 KE is about 500 ml of the drink, that is, as if you can drink up to 2 liters per day, this is a calculation for caffeine.

But in addition to caffeine, dry matter also contains stabilizers, emulsifiers, dyes, sometimes a filler, for example, from corn flour, is added. All this is evaporated with acids and chemical solvents that are not completely washed out of the drink. Even in the most expensive natural coffee powder - no more than 25%, and more often - at all 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 recommend the constant use of soluble powders and granules of a coffee drink in general, but in general, a 200 ml cup will not cause much damage to health.

How many cups of decaffeinated coffee you can drink per day without harm

200 ml of the drink contains about 5 mg of caffeine. This is very small, 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 composition of the drink has other components. Only in soluble are chemical additives and solvents, and in natural decaffeinated - natural acids, sugars and fats. In large volumes, they negatively affect the gastrointestinal tract and the cardiovascular system.

That is, it is desirable to limit the decaffeinated drink: up to 4 cups of 200 ml per day.

Drinks and Cocktails

Not all coffee drinkers drink a pure black drink. A lot of people add milk, cream, foam, syrups and more. How to calculate safe volumes of coffee with additives per day?

The principle is about the same. Milk somewhat slows down the absorption of active substances, which is gentle on the heart and blood vessels, but in general, 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 - a cocktail of about 200 ml, sometimes 400 or 450 ml. For a portion of 200 ml, 1 portion of double espresso is used, which means 1 KE. In a double, 400 ml, usually two such servings, that is, a large latte, should be drunk no more than 2 glasses a day, a standard one - 4. 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 - the average portion is 150 - 180 ml, that is, a portion of double espresso, to which milk and foam are added. 4-5 standard glasses or 2-3 large glasses per day with a break between them for 3-4 hours, will not harm health.

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, not robusta, it has less caffeine, although the particular variety and place of growth, as well as the method of processing and brewing grains, is important.
  • If you drink coffee about half an hour or an hour after a meal, you can add one cup to yourself. If 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, with lack of sleep or weakness, reduce the number of allowed cups by one. The body is weakened, and sharper perceives stimulants.
  • Smokers should also reduce the safe dose of coffee per day by one cup, since nicotine constricts blood vessels, and the heart beats faster, it gets a double load.

Daily rate

According to Canadian scientists, the daily norm of caffeine for adult women and men is 400 mg, which roughly corresponds to 3-4 cups of an invigorating drink. With this volume, no adverse reactions from the central nervous and cardiovascular systems are observed.

Scientists also note that in “risk groups” (children under 16 years of age and pregnant women), the caffeine norm should not exceed 300 mg per day, and ideally, no more than 200 mg.

However, according to the results of statistical studies, modern society consumes significantly more caffeine than recommended, and does not experience, in most cases, side effects.

It is important to remember that in addition to coffee, caffeine is also rich in:

  • tea,
  • energy drinks,
  • sweet soft drinks (e.g. Coca Cola),
  • chocolate,
  • medicines (Vazobral, Benalgin, etc.).

It is important to note that the dosage of caffeine is individual for each person. It depends on many factors (genetic features, the condition of the mucous membrane of the gastrointestinal tract, functional activity of the liver, etc.).

For example, according to American scientists, a genetically determined polymorphism of the enzyme cytochrome P-450 is associated with a high risk of myocardial infarction while taking coffee.

Caffeine content in drinks

On average, ground natural coffee contains 70-140 mg of caffeine in 1 cup (41-82 mg per 100 ml).

According to scientists, in instant coffee (both sublimated and powdered), the amount of caffeine is 30-40% less and ranges from 30 to 90 mg per 1 cup (17.6-53 mg per 100 ml).

The concentration of caffeine depends on the variety of coffee beans (for example, in "Robust" 2 times more than in "Arabica"), the duration of roasting and various technological features of production.

The table shows the caffeine content in the most popular coffee drinks and other products.

Drink1 serving caffeineCaffeine per 100 ml of drink
Espresso59 mg (30 ml)196 mg
Americano68 mg (70 ml)97 mg
Cappuccino68 mg (180 ml)38 mg
Black tea80-100 mg (200 ml)40-50 mg
Green tea40-60 mg (200 ml)20-30 mg
Coca cola55 mg (500 ml)11 mg
Pepsi-cola30 mg (500 ml)6 mg
Energy drinks100-175 mg (500 ml)20-35 mg

Thus, different types of coffee and coffee drinks contain different amounts of caffeine. Its content is influenced by many factors: from the variety of grains to the duration of "brewing".

Short-term overdose symptoms

When taking excessive volumes of coffee (as well as against the background of an individual hypersensitivity of the body), the development of various side effects is observed. Among the most common include:

  1. Anxiety, increased suspiciousness.
  2. Irritability, negative attitude to what is happening around.
  3. Dizziness and photopsies (flies, points in front of the eyes).
  4. Digestive Disorders The group includes: heartburn, pain in the epigastric region and in the right hypochondrium.
  5. A feeling of palpitations and interruptions in the work of the heart.
  6. Shortness of breath, feeling of lack of air.
  7. Soreness and discomfort in skeletal muscle (more often in the calf).

Short-term symptoms are mainly associated with damage to the digestive tract (direct effect), as well as with the cardiovascular and central nervous systems (it is these groups of organs that are most sensitive to caffeine).

With the development of the above effects, it is urgent to stop using any foods rich in caffeine and provide first aid (if the symptoms are significant, you need to call an ambulance):

  1. Perform the simplest gastric lavage (if less than 30 minutes have passed since consumption). To do this, drink 1-1.5 liters of water (boiled) and press with two fingers on the root of the tongue, thereby causing a gag reflex.
  2. Take enterosorbed. Suitable: Enterosgel, Smecta or regular activated carbon (1 tablet for every 10 kg of body weight).
  3. Drink plenty of water over the next 10 hours (at least 500 ml of fluid per hour).

What happens if you drink coffee every day?

Almost all the negative effects of coffee are observed immediately after consumption (with an overdose or increased individual sensitivity).

With prolonged use, it is possible to develop addiction (more and more doses are required to increase mental or physical performance) or dependence on caffeine (with abrupt withdrawal, withdrawal symptoms are observed).

However, if you drink coffee every day in moderation (as recommended), only beneficial effects are noted:

  1. General increase in life expectancy.Studies show that systematic consumption of coffee (from 3 cups per day) is associated with a low incidence of cardiovascular and oncological diseases and leads to a 16% reduction in mortality from any causes.
  2. Prevention of type II diabetes.American scientists have proven that taking only 1 cup of drink per day reduces the likelihood of this pathology by 7%.
  3. Hepatoprotective effect. Among other things, coffee is good for the liver. Taking 4 cups or more per day reduces the likelihood of developing liver cirrhosis due to viral or alcoholic hepatitis by 84%. The effect is scientifically based. Also, coffee reduces the risk of liver cancer by 44%.
  4. Prevention of degenerative pathologies of the brain. The beneficial effects of coffee on the brain have long been proven. The systematic use of 3-5 glasses of drink per day prevents Peak, Parkinson's, Alzheimer's disease.
  5. Improving the mental background.Caffeine improves mood, reduces the severity of anxiety and depression. Coffee populations have fewer suicides.

Is it possible for pregnant women?

Caffeine can penetrate the feto-placental barrier and affect the fetus, which can lead to the development of many disorders.

Caffeine also affects the tone and contractility of the uterus, the pathology of which can become fatal for the further course of pregnancy.

It has been proven that coffee is associated with a high risk:

  • the birth of a dead fetus (study),
  • miscarriage (study),
  • preterm birth (study),
  • intrauterine hypoxia of the fetus (study),
  • fetal growth retardation (study),

Scientists recommend completely abandoning the use of coffee against the background of pregnancy and breastfeeding (caffeine also penetrates into breast milk), and if it is not possible, limit its intake to 1-2 cups (100-200 mg of pure caffeine) per day.

The effect of caffeine on the body

When talking about such a drink, they often recall such a component as caffeine. It is known that it has an invigorating effect on the human body and promotes the production of adrenaline, which breaks down fatty acids. Caffeine enhances the production of gastric juice, which significantly improves the digestion process. Coffee in reasonable quantities has a diuretic effect and helps to cope with tissue swelling.

Some experts believe that the permissible dose of caffeine during the day is 400 mg per day. However, some experts argue that when exceeding the daily volume of 300 mg increases the risk of developing dangerous pathologies.

Despite the invigorating effect of caffeine and its positive effect on the body, there is a flip side to the coin. The use of a drink for various diseases of the gastrointestinal tract stimulates the production of gastric juice, which is accompanied by the appearance of pain and poor health. Caffeine causes heart palpitations and leads to insomnia. When used in large quantities, urination becomes more frequent, which causes dehydration and leaching of potassium from it.

Over time, the human body gets used to constant doses of caffeine, which has an exciting effect on the nervous system. A person has a feeling of inhibition and it is possible to get rid of it only with the use of the next portion of the drink. As a result, avid coffee lovers are simply not able to wake up in the morning without a cup of their favorite drink. For this reason, you should find out how many times a day you can drink coffee without harm to health.

How many mugs of coffee can I drink per day?

How much coffee can you drink per day and whether it is useful for the body was determined by scientists at the University of Dusseldorf. They conducted research on rodents that were obese and had diabetes. Caffeine entering the body stimulated the functions that are needed to protect the cells of the cardiovascular system from various types of damage.

According to the results of the study, scientists concluded that to start the protective mechanism per day, you need to drink 4-5 cups of the drink per day. A cup of caffeine espresso contains about 80-135 mg per 100 ml, and a cappuccino 70-80 mg.

Conclusion

Thus, subject to recommendations (maximum 4 cups per day), coffee is a completely safe drink in most cases. It should be limited to pregnant women and persons under the age of 18 in order to protect themselves as much as possible.

In case of overdose, as well as against the background of an individual hypersensitivity of the body, the development of adverse reactions is possible. With long-term use, in most cases, only positive effects are observed: a decrease in the frequency of occurrence of the most common diseases and an increase in life expectancy in general.

Ground coffee

A safe daily dose of caffeine is contained in 800 ml of a grain drink, which is brewed in a Turk. It is safe to drink 8 cups of espresso during the day.

A single safe dose of coffee beans is 4 cups of espresso or 400 ml of brewed coffee. It is important to remember that between the receptions of maximum servings, the time interval should be at least 6 hours. The fact is that during this time an alkaloid is excreted from the human body. A standard cup of invigorating drink is allowed to drink after 3 hours. How much caffeine enters the human body depends on the type of coffee consumed.

Instant coffee

2 teaspoons of instant powdered coffee contains a standard dose of alkaloid, i.e. 100 grams of caffeine. The amount of dry powder that a person pours into a mug is also essential. You should understand how much instant coffee you can drink per day. The norm of such a drink per day does not exceed 2-3 such servings.

However, a powder drink is an unacceptable option, even for a healthy person. The fact is that it contains dyes, emulsifiers, stabilizers and various fillers. In soluble powder, the share of natural raw materials is only 15-25%.

The technology for preparing instant coffee in the form of a powder involves the use of chemical solvents and acids, which are not completely removed from the finished product.

Experts do not recommend consuming a soluble drink every time. However, 1 cup will not cause any significant harm to human health.

Decaffeinated coffee

The minimum amount of caffeine is found in decaffeinated drinks. The technology of their production involves multiple processing of grains, which levels the benefits of the drink. In addition, its invigorating and tonic effect is eliminated.

However, decaffeinated coffee is not allowed to be consumed in large quantities. The fact is that it contains natural acids, fats and sugar in excess. They have a negative effect on the functioning of the cardiovascular and digestive systems. During the day it is allowed to drink no more than 800 ml of such a drink, that is 4 cups of 200 ml each.

Overdose symptoms

After drinking high-concentration coffee after 15 minutes, discomfort may occur. Hand tremors, pain in the heart, dizziness, and shortness of breath may bother you. The use of an invigorating drink each time in large quantities may be accompanied by the following symptoms:

  • problems with stools in the form of constipation,
  • bouts of nausea and vomiting,
  • neurosis
  • arrhythmia,
  • blood pressure differences
  • osteoporosis,
  • confusion.

Usually, after 40 minutes, the condition improves markedly. In the event that a person is really ill, it is recommended to seek medical help.

It is possible to avoid unpleasant consequences when consumed within a day no more than 1-2 servings of an invigorating drink. You need to move more and drink at least two liters of water per day.

Coffee and pregnancy

Many women are concerned about how much coffee you can drink per day during pregnancy and how often. During this period, experts recommend reducing the consumption of the drink to one cup per day. It is best to drink it in the morning. It is important to remember that caffeine is present in foods such as chocolate and tea. In the event that a woman eats them during the day, then it is better to refuse the use of espresso or cappuccino.

Studies have shown that drinking a pregnant woman more than 3 cups of an invigorating drink per day often increases the risk of miscarriage or the birth of a child with developmental abnormalities.

During pregnancy, it is recommended to drink weak coffee, diluting it with milk. In this case, its daily dose may be 2 cups. Caffeine removes calcium from the body, which is simply necessary for the normal formation of the fetus and its full development. It is for this reason that women are often not recommended to abuse such a drink during pregnancy.

Coffee use by adolescents and people with cardiovascular diseases

In adolescence, 85 mg of caffeine per day is safe. When 400 mg of caffeine is consumed daily by healthy people, there is no risk of developing cardiovascular pathologies. With high blood pressure or heart disease, the long-term effects of consuming an invigorating drink are less understood. It is assumed that a moderate amount of cappuccino does not harm the body, but it is best to consult a specialist.

Recommendations for the proper use of coffee

Health problems can be avoided if you know how much coffee you can drink per day. In order to reduce the negative effects of caffeine on the body, it is recommended to listen to the following tips:

  1. The optimal time for consuming an invigorating drink is after a meal or after 1-2 hours. Experts do not recommend drinking it immediately after waking up on an empty stomach.
  2. Drinking a drink immediately after a meal does not need to be supplemented with various sweets and sweets, as this will only overload the stomach. You can pamper yourself with a delicious dessert while drinking it in the interval between meals.
  3. If you have any problems with the work of the cardiovascular or digestive system, you must always consult a specialist about drinking coffee. He will select individual recommendations for its use and acceptable dosage.
  4. It is better to use natural coffee beans, since a soluble powdery drink does not have any beneficial properties. Its use on an empty stomach has a tough effect on the digestive system. Studies have shown that regular consumption of a soluble drink on an empty stomach leads to the development of gastritis.
  5. With everyday use of an invigorating drink, the body's sensitivity to caffeine is reduced. For this reason, for an avid lover, his norm can reach the upper limit of 5-6 cups per day.
  6. The last coffee intake should be 4-5 hours before bedtime. Such a drink is not recommended at all after 5 pm. If this recommendation is not followed, it may be difficult to fall asleep.

An important role is played by the method of making coffee. When using the open method, it is not possible to capture harmful oils and alkaloids that adversely affect the human body. The coffee maker has special filters to help deal with this problem.

It is imperative to limit the consumption of an invigorating drink during pregnancy. Any additives that are used when drinking coffee are reflected in its quality. Adding a few tablespoons of sugar or milk into it makes it more caloric and reduces the positive effect.

Those who drink coffee in order to cheer up should remember that it only relieves fatigue for a while. Caffeine has a blocking effect on the receptivity of adenosine receptors, i.e. sleep hormone. However, after some time it is excreted from the body and receptors again begin to perceive adenosine. The body can get used to the constant use of coffee.

What happens if you drink coffee every day

Coffee is a multifaceted drink and its effect on the body is determined by the number of cups drunk during the day. Studies have shown that during the day it is useful to drink 1 cup of an invigorating drink, which has a strengthening effect on the walls of arteries. The fact is that in the grains there are antioxidants that supply blood to oxygen. People of all ages should know how to drink coffee without harm to their health.

Drinking two cups of coffee a day with a spoonful of sugar stimulates the brain and helps prevent the development of Alzheimer's disease. This amount of invigorating drink is optimal for those who want to recharge their batteries before going to the fitness club. However, even 2 cups can harm those people who suffer from hypertension.

To minimize the risk of developing gallstone disease and ovarian cancer, you can use three cups of the drink during the day. However, such an amount significantly increases the risk of heart attack.

Drinking four cups of coffee a day with a spoonful of sugar reduces the chance of oral cancer, prostate cancer, and diabetes. However, such an amount of invigorating drink harms the cardiovascular system and increases the risk of developing rheumatoid arthritis.

Knowing how much coffee is allowed to be consumed during the day, it is possible to avoid the development of dangerous diseases and fill your body with a charge of energy. Most often, both the quantity of the drink drunk and its quality affect the well-being. It is recommended to give preference only to natural varieties of coffee and brew them yourself.

Pin
Send
Share
Send
Send