How many cups of coffee should I drink a day?

In this text we will answer the question: “How many cups of coffee should I drink a day?”. In addition we will discuss how much coffee you should drink to stay awake. Furthermore, we will also discuss what other foods have caffeine and what is the maximum recommended amount of caffeine per day.

How many cups of coffee should I drink a day?

You should drink no more than 3 to 4 cups of coffee a day to have the positive effects of coffee on your health. Cups should be limited to a maximum of 400 mg of caffeine/day.

The safe daily dose of caffeine varies by age and the presence of some restrictions. A healthy adult weighing around 70 kg can consume 300 to 400 milligrams of caffeine a day (4 cups of coffee). Already children from 2 years and adolescents can consume 100 milligrams of caffeine (about 1 cup of coffee). 

It is also good to remember that brewed coffee and espresso coffee have different amounts of caffeine.

We can consider that 125 ml of brewed coffee has approximately 85 mg of caffeine and 30 ml of espresso coffee has approximately 60 mg of caffeine. But you need to be aware of other foods that you consume that also contain caffeine, such as guarana, some tea and cocoa.

That said, we must keep in mind that we must account for all the caffeine ingested in the day, and not just the caffeine in the coffee ingested.

How much coffee should you drink to stay awake?

Although each person is different and their anatomical structure and eating habits vary, there are certain parameters to guide the good use and consumption of coffee and stay awake during the period of work, work or study. That way, you will be able to enjoy its benefits and avoid its collateral damage. The quantities are:

  • A consumption of less than 100 mg per day is considered low
  • A consumption between 100 mg and 300 mg daily is considered moderate
  • Amounts greater than 300 mg/day correspond to high consumption
  • More than 500 mg a day is excessive consumption and can pose several health risks
  • Pregnant and breastfeeding women should not exceed 200 mg daily

What other foods or drinks contain caffeine?

Caffeine is also found in many of your everyday foods, so you should be concerned about your total caffeine intake from all sources.

Foods that also contain caffeine:

  • Sugary cola soft drinks: Each 300 ml contains 40 mg of caffeine
  • Light drinks: Each 330 ml contains 41 mg of caffeine
  • Black tea: One cup contains 4 mg of caffeine
  • Bitter chocolate: Each 30 g contains 90 mg of caffeine
  • Bitter cocoa: 9 mg of caffeine for every 100 g of cocoa
  • Energetic drinks: Each 250 ml contains approximately 80 mg of caffeine
  • Cappuccino: A 190 ml cup contains 75 mg of caffeine
  • Milk chocolate bar: 10 mg of caffeine for every 50 g of chocolate

Something extremely important to keep in mind is that a cup of coffee contains  approximately 100 mg of caffeine. The ideal is not to consume more than 300 mg daily and not to exceed 400 mg of caffeine per day.

Is coffee with milk good for your health?

The coffee and milk mixture has benefits for your health when consumed without exaggeration.

When consumed in moderation, coffee, due to its main components, caffeine, reduces drowsiness and mental fatigue, improves the ability to concentrate and is a quick source of energy. 

Milk is a rich source of protein and calcium, that is, essential for the formation and maintenance of bones in our body. The food also helps in the prevention of metabolic syndrome and type 2 diabetes, with the reduction of blood pressure. 

As milk is one of the main sources of protein and calcium, due to its low cost and easy access, mixing it with coffee, in addition to improving the taste, helps to increase the acceptability of the food.

Excessive consumption of coffee with milk should be avoided. The ideal is a daily consumption of between 50 and 300 mg of caffeine, which is equivalent to a cup or two of coffee. As for milk, a very caloric food, the suggestion is an intake of up to three 200 ml glasses a day.

Conclusion

In this text we answered the question: “How many cups of coffee should I drink a day?”. In addition we discussed how much coffee you should drink to stay awake. Furthermore, we also discussed what other foods have caffeine and what is the maximum recommended amount of caffeine per day.

Citations

https://www.usatoday.com/story/news/2019/08/24/health-benefits-coffee-how-much-drink-and-there-risks/1639899001/
https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you
https://www.healthline.com/health-news/6-cups-of-coffee-a-day-is-safe-but-more-isnt-healthy

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.