Too Many Cups of Coffee May Be Dangerous: My Take and the Science Behind It

I used to think coffee was harmless—just a reliable pick-me-up that helped me tackle the long days filled with work, family responsibilities, and studies. For me, the coffee ritual, the smell of a freshly brewed cup, and the warmth on a chilly morning were small moments of peace. But recently, I dove into some research that made me reconsider my caffeine habits. It turns out, while coffee has its perks, overdoing it can lead to real health risks.

 

Caffeine isn’t just a mild stimulant—it’s a powerful psychoactive substance that acts on the central nervous system, altering brain function, mood, and awareness. Studies reveal that caffeine consumption should ideally stay within safe limits, around 400 mg per day for adults (about the amount in one venti Starbucks dark roast), 300 mg for pregnant women, and 2.5 mg for children and teenagers (Turner, 2018). These limits are pretty surprising, especially when you consider that coffee is embedded in so many of our routines.

 

One day, I realized I had been consistently drinking two large coffees a day, totaling more than the recommended limit. I didn’t notice any drastic side effects at first, but there were small signals my body was giving me: a creeping sense of anxiety, heart palpitations, and restless nights. When I looked into it, I found a 2015 study by Mitchell et al., which indicated that average caffeine intake is around 165 mg per day across all age groups, with most of that coming from coffee. The study emphasized that while this might be safe for adults, younger individuals—especially teens—could be at risk, particularly given the rise in energy drinks (Mitchell et al., 2015).

 

Caffeine can be especially risky for children and teenagers. Research has shown that caffeine use among younger demographics is rising, largely because of energy drinks and sodas marketed toward them (Drewnowski & Rehm, 2016; McGuire, 2014). Adolescents are often more sensitive to caffeine’s effects, and high doses can disrupt their sleep, elevate stress, and even impair cognitive development. This hit home for me as a parent—I started to see caffeine as something I should keep an eye on, not just for myself, but for my kids as well.

 

I didn’t want to give up coffee, but I realized I could be smarter about it. Now, I try to limit myself to one cup in the morning and avoid caffeine after noon. If I want an energy boost, I’ll opt for a short walk or some fresh air. As I’ve dialed back, I’ve noticed my sleep improving and a drop in that jittery feeling I used to think was just “normal.”

 

This all boils down to moderation. Caffeine, in small amounts, can enhance focus, mood, and alertness, but too much of it can lead to muscle tension, increased blood pressure, and even anxiety disorders (Turner, 2018). While caffeine is one of the few legal stimulants we consume without much thought, it’s essential to remember that it’s a drug with real effects on our health.

 

My advice? Enjoy your coffee, but don’t let it control you. Pay attention to how much you’re consuming and recognize caffeine’s effects on your body and mind. I know for me, being mindful of my intake has made a positive difference.

 

References

• Drewnowski, A., & Rehm, C. D. (2016). Sources of caffeine in diets of US children and adults: Trends by beverage type and purchase location. Nutrients, 8(3), 154.
• McGuire, S. (2014). The contribution of energy drinks to adolescent health risks. Nutrition Review, 72(10), 632-635.
• Mitchell, D. C., Knight, C. A., Hockenberry, J., Teplansky, R., & Hartman, T. J. (2015). Beverage caffeine intakes in the U.S. Food and Chemical Toxicology, 63, 136-142.
• Turner, T. (2018). Caffeine consumption and health effects: Establishing safety thresholds.