Coffee remains one of the most popular drinks in the world, as it gives you energy, improves your mood, and helps you focus. However, doctors remind us that it is important to stick to a safe daily caffeine intake so that the drink brings benefits, not harm.
Experts estimate that for a healthy adult, the optimal and safe dose of caffeine is about 400 milligrams per day. This is equivalent to about three to four standard 200–250 ml cups of coffee. Exceeding this amount can cause adverse reactions, ranging from anxiety and nervousness to increased blood pressure, heart palpitations, and sleep problems.
Pregnant and lactating women, as well as people with cardiovascular or gastrointestinal diseases, should be especially careful about their coffee consumption. For them, the recommended daily limit is much lower — about 200 milligrams of caffeine, which is equal to one or two cups of the drink.
Doctors advise not to drink coffee in the evening, so as not to disturb sleep, not to abuse syrups and sugar, and to listen to the reaction of your own body. If after drinking a drink you experience rapid heartbeat or anxiety, you should reduce the dose. Diluting coffee with milk or herbal analogues can reduce acidity and stomach irritation.
Despite all the caveats, coffee also has a number of beneficial properties. It contains antioxidants that help the body fight harmful free radicals, improves cognitive function and, according to a number of studies, may reduce the risk of certain diseases. The main thing is to remember moderation: three to four cups a day is enough to get the benefits without harming your health.
