While coffee is linked to several benefits, excessive consumption may pose health risks, leading to questions about how many cups one should drink per day. Coffee is known as the most popular beverage worldwide, with people consuming approximately two billion cups daily. When thinking about coffee, most of us consider caffeine, which has several significant health benefits beyond its ability to make us feel more alert, according to nutrition consultant and director of "City Dietitians," Sophie Medlin.
She explained that "for women in particular, it has been shown that the average coffee consumption reduces the risk of death from major causes such as heart disease." Medlin also added that "coffee has a positive effect on brain health, with several studies linking coffee to reduced risks of diseases like Alzheimer's and Parkinson's."
She noted that "the maximum recommended daily caffeine intake is about 300-400 mg. An average cup of coffee contains between 80-100 mg of caffeine, meaning that around 3 to 4 cups of coffee per day is within the safe limit," according to the British newspaper "Daily Express." However, she warned: "You can also consume caffeine from other sources you may not be aware of, such as chocolate and sugar-sweetened beverages. Generally, consuming more than 600 mg is linked to negative health effects like high blood pressure, insomnia, and irritability."
Medlin stated, "If you feel you're drinking too much coffee, you might experience symptoms like headaches, irritability, chest pain, and difficulty sleeping." If you wish to reduce coffee intake, it's best to do so gradually, such as choosing decaffeinated coffee more often, replacing coffee with another low-caffeine drink, or avoiding coffee later in the day.
For most of us, drinking coffee in the morning until mid-afternoon will have the strongest desired effects (like alertness), as cortisol hormone levels peak and decline at certain times of the day. It’s believed that it’s best to consume coffee when your cortisol levels are low.
Medlin states that hot brewed coffee is higher in antioxidants than cold brew and typically has lower caffeine levels on average. Decaffeinated coffee is also a popular option, offering very similar health benefits, although it usually contains trace amounts of caffeine.
