A cup of black coffee a day: safe amounts to drink
Coffee is an essential morning drink for many people, and black coffee is particularly popular. In moderation, black coffee can refresh the mind and increase attention and concentration. However, excessive caffeine intake may have negative effects on health. Therefore, knowing the safe amount to drink is important to maintain health.
What is a safe amount to drink?
According to the recommendations of authoritative organizations such as the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA), a daily intake of around 300-400 mg of caffeine is considered to be relatively safe and has no obvious side effects.
An 8-ounce (237-ml) cup of conventionally brewed coffee contains about 95 mg of caffeine. Therefore, drinking 1-4 cups of black coffee a day is relatively safe within this range.
What are the consequences of exceeding the limit?
Although everyone has a different tolerance for caffeine, excessive caffeine intake may lead to a series of adverse reactions, including insomnia, anxiety, palpitations, stomach discomfort and headaches.
In addition, long-term excessive intake of caffeine may also increase the risk of high blood pressure, heart disease and osteoporosis. Therefore, it is very important to control the amount of black coffee you drink every day.
How to enjoy black coffee safely?
Here are some tips for drinking black coffee safely:
- Know your tolerance: Everyone has different levels of sensitivity to caffeine. If you find yourself prone to side effects, you can reduce your intake.
- Control your intake: Based on the above recommendations, drinking 1-4 cups of black coffee a day is relatively safe. Remember that other foods and drinks containing caffeine also need to be taken into account.
- Avoid drinking at night: Drinking coffee at night may affect your sleep quality due to the stimulating effect of caffeine. It is best to drink black coffee before the afternoon.
- Pay attention to ingredients: Black coffee itself is low in calories and sugar, but adding sugar, creamer, or other flavorings may increase your calorie and sugar intake. Choose healthy toppings.
- Drink plenty of water: Coffee has a diuretic effect and can cause dehydration. To maintain your body's water balance, it is important to drink enough water at the same time.
in conclusion
One cup of black coffee per day is the recommended amount to drink safely. Managing your intake and paying attention to your tolerance can help you enjoy the benefits of black coffee while avoiding adverse reactions and potential risks. Remember, moderation is key!