Drinking coffee every day – Beware these hidden risks

Harmful effects of daily coffee consumption

Anxiety and nervousness

According to the journal Progress in Cardiovascular Diseases, coffee consumption can worsen symptoms such as nervousness and restlessness, especially in people prone to anxiety. Caffeine is also known to cause trembling.

Digestive issues

For some people, daily coffee can irritate the stomach lining and trigger acid reflux or heartburn, especially if consumed on an empty stomach. Caffeine can also act as a mild laxative.

Sleep disturbances

Scientific Reports notes that caffeine’s half-life is about five hours, meaning it can remain in the body for up to 10 hours after consumption. Drinking coffee during the day may make it difficult to fall asleep at night, especially if you don’t consume caffeine regularly. Insufficient or poor-quality sleep can lead to low energy, mood changes, difficulty concentrating, and weakened immunity.

Withdrawal symptoms

Over time, the body can develop a dependence on coffee, requiring larger amounts to achieve the desired effect. Missing a day or two can trigger withdrawal symptoms such as headache, fatigue, or irritability, indicating caffeine dependence.

Hidden calories and added sugar

Coffee drinks from cafés or stores often contain sweeteners, cream, and syrups. Regular consumption of these drinks can contribute to inflammation, weight gain, and an increased risk of type 2 diabetes.

Potential benefits

Improved focus, energy, and alertness

According to Cureus, caffeine is a stimulant that blocks a brain chemical that regulates sleep, helping you feel more awake.

Heart health

Moderate coffee consumption is associated with a lower risk of stroke and heart failure.

Increased fat burning

Caffeine can slightly boost metabolism and stimulate fat oxidation during cardio exercise, temporarily helping burn more calories and fat, especially if consumed before workouts.

Safe coffee intake

Most healthy adults can safely consume up to 400 mg of caffeine per day, roughly three cups. For reference, one cup of black coffee typically contains 95 mg of caffeine. Keep in mind that coffee isn’t the only source of caffeine — some teas, energy drinks, chocolate, and sodas also contain it.

How to make coffee healthier

• Avoid additives — reduce or skip sweeteners, flavored syrups, and whipped cream.

• Choose plant-based milk — cow’s milk contains saturated fats that may harm heart health; try soy, oat, or almond milk instead.

• Drink earlier in the day — with a half-life of about five hours, aim to drink coffee before lunch to avoid sleep problems.

• Stay hydrated — caffeine is a mild diuretic, so be sure to drink enough water throughout the day.

You might also be interested in:

• 3 ways to enjoy coffee without feeling anxious
• How to save on coffee without giving up your favorite flavor.