Caffeine Awareness Month: How much coffee should you have in a day?

We need our morning cup of coffee to get started with our day. Caffeine is a companion that helps most of us get through the hectic day at work or through the night when we have to sit and study for an examination the next morning.

Caffeine is a natural stimulant for the brain that works by blocking the action of adenosine, a neurotransmitter that promotes relaxation and sleepiness. Caffeine helps in increased alertness and focus.

However, this favoured magic potion comes with a bunch of cons. With March being observed as Caffeine Awareness Month, we spoke to health experts who dissect the pros and cons of consuming caffeine, the ideal amount of consumption and other relevant factors.

Sweedal Trinidade, chief dietician, P. D. Hinduja Hospital and Research Centre, Mahim says, "Caffeine is a natural chemical with stimulant effect found in coffee, tea, cocoa which stimulates the central nervous system, cardiac system, and muscles."

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"It is also responsible for increasing the circulation of chemicals like cortisol and adrenaline in the body. It increases energy metabolism throughout the brain but decreases at the same time cerebral blood flow, inducing a relative brain hypoperfusion. Caffeine is typically consumed in small quantities to stay analysed and refreshed throughout the day," adds Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, NFC.

Caffeine is most commonly found in tea, energy drinks, soft drinks (like cola), chocolate, and some medications (like certain pain relievers and weight loss pills).

Health benefits of caffeine
According to Bharat Naidu, certified nutritionist, Multifit, moderate caffeine intake can have some health benefits, such as improved alertness, concentration, and athletic performance. It may also have protective effects against certain diseases, such as Parkinson's disease and Alzheimer's disease.

Tiwari also states that some studies suggest caffeine helps in lowering appetite and reduces the risk of depression. Caffeine also promotes a healthy liver, skin, and digestive tract.

Trinidade also adds, "Studies have also shown that caffeine intake boosts the metabolism by 11 to 13 per cent. This may contribute to fat burning. The use of fat as fuel may enhance performance in athletes. It also improves muscle contraction and improves tolerance to fatigue."

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Negative health impact of caffeine
"Overconsumption of caffeine can cause a range of unpleasant side effects, including troubled sleep, jitters, irritability and gastric distress. High doses - 12 cups or more - can make people feel anxious, raise blood pressure and lead to heart palpitations," says Jinal Patel, dietitian, HOD clinical dietitian, Zynova Shalby Hospital.

Mentioned below are some common health issues that can arise from excessive caffeine consumption.

1. Lack of sleep can result in exhaustion, thereby causing stress and signs of depression
2. Anxiety and panic attacks
3. Increase heart rate
4. Nervousness, jitters, shakiness and shivers
5. Insomnia
6. Dizziness
7. Increased respiratory rate
8. Gastric acid secretion

Dealing with caffeine addiction
"Consuming caffeine can become a problem when it leads to negative side effects, such as insomnia, anxiety, or dependence," says Naidu.

Additionally, consuming large amounts of caffeine (more than 400 milligrams per day) can increase the risk of adverse health effects. Consumption of 200 milligrams of caffeine doesn't cause any significant harmful effects in healthy people.

The best time to consume coffee is during the morning hours between 9:30 am and 11 am. Drinking coffee or consuming any form of caffeine must be avoided during the night as it disturbs the sleeping patterns. Caffeine intake closer to bedtime can keep you awake late at night and keep you tired during the day, informs Tiwari.

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"Regular caffeine consumers become acclimated to the wake-up effect that the substance produces and gradually require higher amounts to achieve the same ‘caffeine fix'. Similar to other drugs, people who abruptly stop drinking caffeine after prolonged use start to suffer from withdrawal symptoms like headaches, irritability, difficulty in concentrating, and experience cravings," says Patel.

Quiet often, excessive consumption of caffeine also leads to the body shaking or hands shivering, palpitation, or nervousness. Naidu says, "Shaking and shivering after excessive caffeine intake can occur due to increased adrenaline production and stimulation of the nervous system. To alleviate these symptoms, try drinking water to stay hydrated, rest, and avoid further caffeine consumption. Deep breathing or relaxation techniques may also help calm the nervous system."

To cope with caffeine addiction, Trinidade says, "Gradually decreasing the concentration and volume of coffee or caffeine-rich foods is recommended." She shares some tips.

1. Gradual reduction: Cut back slowly to minimise withdrawal symptoms.
2. Switch to decaf: Choose decaffeinated versions of coffee or tea.
3. Choose Alternatives: Opt for non-caffeinated beverages like water, herbal infusions, or mocktails. Replace caffeinated beverages with herbal teas.
4. Hydration: Drink more water to stay hydrated and combat fatigue.
5. Monitor intake: Track your daily caffeine consumption and set limits.
6. Regular sleep: Ensure sufficient sleep to naturally boost energy levels.
7. Healthy snacking: Choose nutritious snacks to maintain energy without relying on caffeine.

Alternatives to caffeine that have caffeine-like effect on the body
Some of the healthy alternatives to caffeine, as suggested by Trinidade, include:
1. Peppermint tea: Soothes digestion and helps with relaxation.
2. Chamomile tea: Known for its calming properties, promotes sleep and reduces stress.
3. Ginger tea: Aids digestion and can have anti-inflammatory effects.
4. Hibiscus tea: Packed with antioxidants, supports heart health.
5. Green Rooibos tea: Rich in antioxidants and minerals, is caffeine-free.
6. Lemon Balm tea: Calming and may help with anxiety.
7. Lavender tea: Known for its relaxing and soothing properties.