Taking plenty of caffeine is for many people like gasoline for the car. Without a good cup of coffee, we don’t wake up in the morning, or can’t study or drive.
The right amount of caffeine has the ability to activate us in times of fatigue. But when do you start to overdo it?
What is the amount of caffeine to be taken?
We all know that drinking a cup of coffee or drinking four or five is not the same. The right amount of caffeine is an ally to find the concentration or energy needed for sports too.
In excess, however, this substance causes, among other things, anxiety and insomnia.
According to several studies, it is not advisable to exceed 500 milligrams of caffeine a day. Going beyond this amount you can suffer from very harmful side effects caused by excessive consumption. However, although the maximum recommended amount is 500 milligrams, it is not recommended to exceed 200 milligrams.
This is because starting from this quantity the side effects begin to appear. Also, remember that caffeine also has an addictive component, so those who take 200 milligrams will tend to consume more and more.
In other words and much more clearly, it is not advisable to take more than 3 coffees a day. If you usually consume more you should drink it in the decaffeinated version. To give you an idea of the amount of caffeine contained in different drinks, here are some data:
- Coffee: 90 mg per 180 ml
- Decaffeinated coffee: 2 mg per 180 ml
- Coca Cola: 44 ml in a 330ml can
Effects of caffeine on the body
Moderate caffeine consumption has positive effects on the body. On the other hand, excessive consumption can be harmful and goes well beyond a night of insomnia. We tell you, therefore, what the effects of caffeine on the body are.
Speeds up the metabolism. Several studies have shown that caffeine accelerates metabolism by 15%. This is why people with obesity and overweight, who want to lose weight, can do it faster if they include one or two cups of coffee a day in their diet.
Promotes concentration. A cup of coffee reactivates the brain and makes us more active. Drinking a cup when we are tired or sleepy is essential for us to feel active again. In any case, it is important to respect sleep schedules and sleep about 8 hours a day.
So far everything looks perfect and caffeine is an ideal nutrient. If we increase the amount of caffeine, the effects stop being so positive and others occur:
- Increased cardiac pressure. An excess of coffee has negative effects on the heart. It accelerates the pulse and increases the pressure of the veins and arteries to really dangerous levels.
- Headache. Although previously we said that a cup of coffee can relieve headaches, an excess of coffee produces the opposite effect. After consuming several cups of coffee, headaches may appear to make you regret having abused coffee.
Alternatives to caffeine
If, after reading the effects that excessive consumption of coffee can have on the body, you have realized that you have to change your habits, we offer you different alternatives.
You can continue to consume coffee since we have seen that inadequate quantities it is beneficial for the body. Ideally, it should be combined with the following drinks.
- Coffee without caffeine. Its flavor is the same as coffee, with the difference that it does not include caffeine and is, therefore, a perfect substitute.
- You. You can drink it cold or hot or with milk. Make sure you consume it during the day.
- Fruit juice. It is one of the healthiest drinks and there are different flavors to try out various combinations.