How many glasses of coffee can you drink per day. How many cups of coffee per day can you drink without harm to health? Dangerous and safe dose

Can't imagine meeting friends without a cup fragrant coffee? Waking up without coffee is also an impossible mission? With cinnamon, with spices, cappuccino or flat white - mmm! We tell you how much coffee you can drink and what will happen if you start drinking too much of this invigorating drink.

We typically consume caffeine in the form of coffee, tea, caffeinated sodas and energy drinks to improve cognitive function, get rid of bad mood and just wake up.

Many of us feel like we can't get started until we've had a cup or two of coffee. This amount is completely harmless, but what happens if you drink three, four or more cups?

How much coffee can you drink per day?

What does coffee do

Caffeine is a powerful stimulant that primarily affects our central nervous system. It activates the activity of the brain, improves activity, attention and concentration.

How much coffee can you drink

Most experts who study caffeine agree that up to 300 milligrams of caffeine per day is safe for adults. Approximately how much caffeine will we get from three cups coffee. Such a dose will energize, help to cope with fatigue and give more endurance when playing sports.

However, pregnant women may need to reduce or eliminate caffeine altogether. Children are recommended to consume less caffeine.

If there is too much coffee

Consuming more than 300 milligrams of caffeine every day can give you a "caffeine turn-on" that makes you nervous and slightly anxious. A large number of caffeine can make you irritable, cause insomnia, anxiety, and even lead to digestive problems.

Caffeine can act as a diuretic, so drinking too much coffee or caffeinated beverages can cause dehydration. However, the researchers found that the body adjusts to caffeine, so eating caffeinated foods will not lead to an increase in water requirements.

Should I cut back on coffee or cut it out completely?

Quitting caffeine abruptly and completely can cause headaches and irritation. Do you feel incomprehensible muscle pain and even feel miserable for several days? These symptoms will go away in a week or so, but you can help alleviate this by gradually replacing caffeinated drinks with decaffeinated drinks.

In general, do not worry, one or two cups of coffee a day will not do anything bad to you, but they will cheer you up.

Good day, site readers! Real coffee lovers can only drink coffee all day, several servings at once, but is it possible? How much coffee can you drink per day? This question worries many lovers of an invigorating drink. It is important for them to know which portion will not harm the body, and they will be able to enjoy the treat.

If you use the drink correctly and do not exceed the norm, then you can only gain benefits, but its abuse can attract a lot of problems. That is why it is worth considering this issue carefully.

Pros and cons of drinking coffee

Real gourmets always prefer a good grain or ground product. Usually they are indifferent to instant, and for good reason, because there is very little real coffee in it, and it no longer has the same taste. So if you enjoy invigorating drink, then only prepared from natural grains. So, how much coffee can you drink a day without harm to the body? The question is quite interesting, but first you need to consider what benefits can be obtained from delicacies, as well as harm. About the benefits and dangers of coffee, you can still read

A high-quality natural coffee drink brings the following benefits:

• Increases pressure, of course, this is a benefit if you are not among the hypertensive patients;
• Increases energy levels and invigorates;
• Improves mood, helps to increase efficiency;
• Helps to improve the functioning of the digestive tract, including relieves constipation;
• Helps to get out of depression and stress.

When drinking coffee, there are its positive and negative sides effects on the body as a whole

However, when wondering how many cups of coffee you can drink a day, it is worth considering and potential harm who can bring a drink. This harmful effect due to the excessive use of treats, since if you use a moderate amount of it, then many problems can be avoided. Yes, his overuse can lead to the following negative consequences:

• The appearance of headaches, a feeling of anxiety, the development of insomnia;
• Loss of consciousness;
• Department of cold sweat;
• Increased heart rate;
• Increased blood pressure, especially bad if you are hypertensive;
• Frequent visits to the toilet;
• dry mouth;
• Spasms in the muscles;
• Tinnitus.

Assessing the negative consequences of excessive consumption of treats, you can answer the question of how much coffee you can drink, as follows: optimal amount is about 2-3 cups of daily use, the rest will not bring benefits. And if you exceed the norm to 6-7 servings, then here the reaction will not be long in coming, and you will fully get problems with the body. Of course, the negative consequences may not appear immediately, but if you start drinking many servings at once, then over time the body will not stand it and will give out a response.

The optimal amount of treats per day

Scientists have studied the effect of coffee on the body. By coffee here we mean only a natural drink brewed from ground grain, soluble here has no weight. They received the following information:

• 1 serving will help improve the cardiovascular system;
• 2 cups help prevent diseases like Alzheimer's;
• 3 circles reduce the risk of developing cancer. However, taking such a portion daily can increase the risk of developing a heart attack. If you are going to drink such a norm constantly, then this must be remembered;
• 4 servings reduce the risk of cancer oral cavity and throat, as well as prevent the onset of diabetes. The negative side of taking the indicated amount of treats may be the development of inflammation in the joints, the occurrence of rheumatoid arthritis;
• 5 cups of treats prevent the development of liver disease. However, another problem may develop - osteoporosis;
• 6 servings prevent cancer diseases skin. Here it is worth saying that such a dose of the drink is detrimental to the whole organism. Therefore, it is worth weighing the benefits and Negative influence from drinking so much coffee.

If you look closely at these studies, you can say exactly how much coffee you can drink per day without harm to health. This dose is approximately 2 servings, sometimes 3. Constantly exceeding this rate exposes the consumer to the possibility of developing various diseases.

An excellent norm and without harm to health will be 2 servings of coffee a day

By the way, when wondering how many cups of coffee you can drink per day, it is worth noting that the caffeine content in the delicacy has more weight, because it is because of it that some problems can develop, more precisely because of exceeding its norm.

So, coffee drinks contain the following dose of caffeine in one serving:

• Cappuccino - about 80 mg;
• Instant coffee from 70 to 100 mg;
• Espresso from 80-135 mg;
• Brewed natural coffee - 115-180 mg.

Based on these calculations, one can roughly calculate necessary rate drink for yourself.

By the way, a cup means 100 ml of a drink, and not a volume of 250-300 ml, as many are used to.

I wonder how many times a day you can drink coffee? A couple of servings won't do any harm at all. However, they should be drunk in the morning, as the use of treats in evening time often reflected in the form of a problem such as insomnia.

Rules of use

There are some rules for drinking this invigorating drink:

• You can not eat a treat on an empty stomach;
• The optimal time for a drink is immediately after breakfast or during the first half of the day;
• A serving of goodies should be about 125 ml;
• It is better to prefer instead of soluble;
• It is advisable not to use it before bedtime, as well as 5 hours before it, otherwise insomnia will not keep you waiting.

Giving an answer to the question of how much coffee you can drink per day, we can definitely say that 1 serving per day will be completely safe. However, coffee lovers are not eager to limit themselves to such a dose. Therefore, they need to know that daily use 6 or more servings of treats can harm the entire body. In this regard, you should not abuse the use of coffee. Healthy man can afford about 3-4 servings per day, but no more. Pregnant women and children should completely refuse treats. See you soon on the pages of the site!

Coffee is a drink that helps millions of people feel in good shape throughout the day. It beckons with taste, aroma and that feeling of a minute break that gives pleasure in the midst of a lot of things. What is useful and dangerous coffee and how much can you drink without harm to health?

How coffee works

Coffee bean has a complex and multicomponent composition. These are vitamins, and antioxidants, and organic acids, esters, and so on. But of particular interest in it is the alkaloid caffeine, which gives a person a boost of energy, saving him from fatigue and the desire to sleep. It is he who is so afraid of ardent opponents of coffee as a drink, considering it a substance that adversely affects health. How much coffee can you drink per day negative consequences And on what does the strength of the effect of this drink depend?

The volume of caffeine remains almost unchanged and does not depend on the degree of roasting of the grain

Coffee is primarily natural energy or stimulant. It promotes the production of adrenaline and serotonin, from which the nervous system is excited, the body comes into tone, mental and physical performance increases, mood improves.

In general, coffee affects the body as follows:

• stimulates the heart rate, which increases the speed of blood flow and quickens the pulse;
• stimulates the liver;
• has a diuretic effect, relieves swelling;
• acts as an antioxidant, delaying the aging process of cells;
• protects against neoplasms in the intestines;
• promotes weight loss, accelerates metabolism.

The main effect of coffee is the excitation of the nervous system, which tones the entire body. The heart begins to work more intensively, pumping large volumes of blood, from which the organs and tissues are saturated with oxygen and nutrients, receiving a charge of the missing energy. Sleep goes away, physical and mental performance increases. As a rule, caffeine that enters the body acts for about 2 hours, after which fatigue and drowsiness may occur again. This is its short-term effect.

Scientists have noticed that only ground natural coffee can give a true invigorating effect, since other complex components of the composition act in support of caffeine. At instant product, which also contains an alkaloid, the intensity of exposure is much lower, since it is almost devoid of any useful substances. Well, a caffeine-free drink can not significantly affect well-being. It is drunk by those who are in love with coffee, but for health reasons real drink they are contraindicated.

Dangerous and safe dose

How many cups of coffee can you drink a day so that it only has positive impact on the body. A safe dose of caffeine per day is 300 mg. It's about 3 cups classic drink from ground grains. Theoretically, it is this volume of the drink that allows you to keep the body in good shape and not overstrain the nervous system. Although most adherents healthy lifestyle life, not excluding the drink from the diet, prefer not to exceed the norm of two cups of coffee per day. They contain about two hundred milligrams of caffeine, which the body receives in the first half of the day or before afternoon snack. Such an amount of alkaloid is not able to cause nervous excitement, tachycardia, increased blood pressure, and so on. Although this is also conditional.

IN Lately A growing body of research confirms the fact that each body reacts differently to caffeine and coffee in general. Some drink 1-2 cups a day and consider this to be the limit of their abilities, since an extra cup will prevent them from relaxing in the evening and falling asleep deeply at night. Others can drink up to 6 cups a day without experiencing any increased heart rate, nervous overexcitation, or sleep problems.

The reason lies in the individual structure of the nervous system and the speed of transmission nerve impulses. One thing is for sure: the body gets used to coffee and begins to react to a dose of caffeine much less pronouncedly.

In order to again feel the surge of strength and energy from a cup of drink, you need to regularly take 2-week breaks, completely refusing it. May worsen in the first 2-3 days general condition, which is expressed in a headache, a constant desire to sleep, and so on. This quickly passes and the body begins to do without a dose of alkaloid.

If you clearly answer the question of how much coffee you can drink a day, then the answer will be 2 cups natural drink 100 ml. If we are talking about how many mugs of cappuccino, lata and other drink options are safe to drink in 12 noon, then this is again 2-3 doses. All coffee cocktails containing milk, only slightly neutralize the effect of caffeine.

What happens if you drink six or more cups?

• Sustained tachycardia may occur.
• Probably, an increase in blood pressure by several units, from which it will appear headache.
• Often a person begins to feel sleep problems, it is more difficult for him to relax and fall asleep, and it is difficult to wake up in the morning.
• Perhaps the appearance of excessive aggressiveness.
• Decreased resistance to stress.
• Attention disorder may occur.

If you drink coffee in moderation and combine it with milk or cream, there will be no harm to the body, unless there are individual reactions to this drink. How many times a day you can drink coffee, everyone sets for himself, but the opinion of experts and the results of research is always worth listening to. In addition, you need to know how to drink coffee properly.

How to drink coffee

Not a single product can be consumed much, even the ancient sages knew this. But quantity independently follows quality and rules of use.

Tiny cup of espresso perfect option for all drink lovers

• Coffee is useful to drink in between meals, then it can even be combined with a sweet dessert.
• On an empty stomach, the drink is contraindicated.
• Milk protein and lemon neutralize some of the caffeine, so it is useful to add them to the drink for heart patients and hypertensive patients.
• The last drink should be taken no later than 5 hours before bedtime.
• One serving of coffee should be equal to 100-120 ml.

The volume of coffee drunk allows us to talk about the strength of the nervous system. If there is a sharp excitement from 1-2 cups, the person most likely has a weak nervous system and he should reconsider the mode of drinking the drink or give preference to decaffeinated grains. Even if a person does not feel overexcited from a large volume of a drink, he is the owner of strong nerves, which can be envied, but in this case it is also better to slow down and reduce the volume of the drink to 3 cups.

Coffee is a drink that has firmly entered the life of most modern people. Some are literally addicted to it, so there has been a lot of research on the effects fragrant product on the human body. What is daily rate coffee?

The benefits and harms of coffee

Coffee is enough healthy drink with amazing properties.

• Firstly, it has a tonic effect and helps to cheer up even after a sleepless night, for which many people love and appreciate it.
• Secondly, such a fragrant drink improves brain activity: increases concentration and reaction speed, strengthens memory, and also reduces the risk of developing Alzheimer's disease.
• Thirdly, coffee has diuretic properties, removes excess fluid and eliminates swelling, which is especially important for women.
• Fourthly, the product stimulates the work of the heart muscle, makes the heart contract faster and better.
• Fifthly, the drink improves blood circulation and, due to this, saturates all the cells of the body with oxygen.
• And, finally, sixthly, the product improves appetite and normalizes digestion.

But not always and not for everyone coffee is useful. So, it has contraindications, which include hypertension and some other diseases. of cardio-vascular system(heart failure, tachycardia, ischemia), gastritis and ulcers, as well as increased nervous excitability.

In addition, the abuse of coffee can cause harm. If exceed allowable dose, then you may encounter such unpleasant symptoms as anxiety, increased heart rate, anxiety, hand tremors, fear, redness of the skin and mucous membranes, headaches, gastralgia and digestive disorders.

Interesting: Contrary to popular belief, coffee does not increase arterial pressure. But it increases the heart rate, which is dangerous in hypertension.

Daily rate

How much coffee can you drink per day? It is impossible to determine the exact number of cups, since the main potential harmful substance is caffeine, and its concentration in different varieties and types are different. And therefore, for starters, it is worth determining the permissible dosages of caffeine. According to research results, the average adult can get up to 400 g of caffeine per day without harm to health.

But this amount is maximum, so it is better to reduce it so as not to risk it. Therefore, for adults who do not have contraindications to drinking a drink, it is better to adhere to a norm equal to 200-300 mg of caffeine. Pregnant women should reduce the dose to 100-150 milligrams, as well as the elderly. And giving coffee to children, in general, should not be.

Now let's clarify the norms a little and translate them into the volume of the drink. The caffeine content depends on many factors, such as the type of coffee, the degree of roasting, and the method of preparation. For example, in Arabica beans, the concentration is lower than in a variety such as Robusta. Although the difference is not always significant, it is still worth considering.

It is worth moving on to the methods of preparing a drink. In one small cup instant coffee from 60 to 80 mg of caffeine, in a cappuccino - about 70, in an espresso - 100-110 mg, in a cup strong coffee in European - about 120-170 mg, in "American" - about 80-130 milligrams.

Fun Fact: To calculate the caffeine content in a cup ready drink stick to averages. According to them, in 1.5 teaspoons of natural ground coffee beans contains 100 mg of caffeine. And this corresponds to two teaspoons of instant drink.

How to reduce the harm of coffee?

To enjoy coffee and get the most out of it, follow a few simple tips:

1. Prefer natural coffee, as it is much healthier than instant coffee that has gone through several stages of processing.
2. Some believe that drinking coffee with milk can minimize its harm. In fact, such an additive minimally affects the properties of the drink, but only changes it. taste qualities. And yet, milk and a large amount of water somewhat reduce the concentration of caffeine, that is, slow down its absorption, which means they soften the effect on the body. And in any case, it is better to reduce the amount of sugar, as it increases the level of glucose, contributes to weight gain and damages tooth enamel.
3. On sale you can find decaffeinated coffee, but there is nothing useful in it, since caffeine is removed during chemical reactions, which worsens both the nutritional and taste qualities of the drink.
4. You can try to reduce the caffeine content in natural coffee. To do this, reduce the brewing time and immerse the grains not in cold water, but in hot and almost boiling. It is not necessary to boil the composition, so as soon as it boils, remove the cezve from the heat and pour the coffee into cups. It is also better to strain it so that the ground grains do not fall into the cup.
5. Remember the individual reaction of the body: if one person can safely drink three cups in an hour, then another will feel bad from such an amount. Therefore, evaluate your condition and personal feelings to determine the optimal dose.

Drink coffee with pleasure and health benefits, without exceeding the allowable limits.

responsible for dietary selection and physical activity based on DNA tests, wrote a material for Rusbase about the benefits and harms of coffee.

So, a drink that everyone (or almost everyone) drinks - how our body perceives it from the point of view of genetics.

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

The aroma of coffee alone in the morning is already becoming the key to vigor for many people. But, of course, everyone understands that invigorating properties This drink is due to the caffeine included in it - a substance that affects the body in a certain way.

Disputes about how many cups of coffee you can drink per day have been going on for more than one year, and sometimes the opinions of experts differ in the most radical way. But most of research agrees that a person should focus on their well-being - for example, residents of Sweden, Norway, Finland and Denmark drink an average of 10 cups of coffee a day and feel great at the same time. Why is this happening?

Cheerfulness in one drop

caffeine in pure form is a substance that is produced in the leaves and seeds of various plants - coffee tree(or coffee beans), tea, mate, cocoa and others. Most people respond to caffeine with an increase in energy and mood, but sensitivity to this substance is individual and largely determined by a genetic factor: different nationalities have different metabolisms.

Caffeine is easily distributed throughout the body, distributing through the plasma and intercellular fluid, as well as inside the cells, being completely absorbed in the stomach 45 minutes after its use. And the period of its removal can be from 3.5 to 6 hours.

In the liver, caffeine is metabolized by its enzymes into 3 dimethylxanthine derivatives - substances that, in general view increase the breakdown of fats, dilate blood vessels and relax smooth muscles in the bronchi, and then decompose and are excreted from the body.

The rate of these metabolic processes depends on the types of gene mutation, which, based on its variation, can vary from 40 to 130 times in the fast or slow direction.

In particular, we are talking about the CYP1A2 and AHR genes, the first of which is just responsible for the metabolism of caffeine in the body, and the second regulates the work of the first.

• Europe has the fastest caffeine metabolizers– in the Scandinavian countries already mentioned above.
• Asians have the slowest metabolism, so the amount of coffee consumed per day for them will be much less.

But what about everyone else?

Are there any side effects of drinking coffee?

In general terms, caffeine is a stimulant that acts on the nervous system, as most people respond to it with increased energy and increased activity. But its effect on the body does not end there - moreover, it also depends on the rate of coffee metabolism.

If you drink several cups of strong coffee a day, having a slow metabolism, this will lead to the fact that the heart rate will increase along with the risk of developing cardiac diseases.

In particular, we are talking about coronary heart disease and a 4-fold increase in the risk of heart attack and arterial hypertension. If the metabolism of caffeine is slow, then in this situation, coffee can worsen the health of diabetics and lead to leaching of calcium from the bones.

But if coffee metabolism is fast or just normal, like most people have, then drinking a few cups of coffee a day can lower “bad” cholesterol and, conversely, lower blood pressure. No one talks about the abolition of drugs, but coffee helps to improve well-being, additionally activating the production of joy hormones - dopamine and serotonin.

So how much coffee do you drink?

You don't think about your caffeine metabolism when you order your morning Americano at a coffee shop near your office. But everyone asks the question of how many cups of coffee you can drink without harming your health.

Here you can refer to the average data, which is approved by all experts in the field of medicine - this is 100-200 mg of caffeine per dose. In a more understandable form: we are talking about 2 teaspoons of ground or 3 teaspoons of instant coffee. At the same time, you can drink 3 such cups a day, and they will not bring harm to the body.

Absolutely safe dose coffee - 1 cup a day. It becomes conditionally dangerous after consuming 6 cups of freshly ground coffee. Although in this case it is not worth counting cups, but the amount of caffeine in them, because coffee has many varieties.

One small cup of espresso can contain 80-135 mg of caffeine, while a classic cappuccino can contain 70-80 mg. Adding milk to coffee reduces the effect of caffeine, which must also be taken into account.

Be that as it may, with normal health and probably a normal metabolism, all people should adhere to general recommendations doctors concerning coffee - a maximum of 3 cups per day. It is advisable that the last cup be drunk no later than 4-5 hours before bedtime. The main thing is after drinking a cup of coffee or directly in the process of drinking it, listen for a minute to how the body reacts to it, and draw personal conclusions from this.

What will the doctor say...

Maria Vasilyeva, DOC+ general practitioner

The Research Institute of Nutrition of the Russian Academy of Medical Sciences recommends no more than 400 mg of caffeine per day, which is equivalent to 2-3 cups of freshly brewed espresso. Then we will deal with positive effects coffee, like an antioxidant. A large amount of caffeine can cause indigestion, irritability and heart palpitations, as well as dehydration. Therefore, coffee lovers are advised to alternate cups. fragrant drink with a glass of water.