Many people rely on tea, coffee, and other caffeinated drinks to stay energized. However, Dr Tim Mercer warns that excessive consumption can lead to a harmful cycle with serious effects on both heart and mind.
In the UK, health authorities recommend a maximum daily caffeine intake of around 400mg for most healthy adults, roughly equivalent to four or five cups of tea or coffee. But this is a general guideline—going beyond it can pose risks. Caffeine is also found in foods like energy bars, chocolate, and some breakfast cereals, which should be factored into your daily total. Pregnant women, in particular, should limit their intake to no more than 200mg per day.
Dr Mercer explains, “A regular cup of instant coffee contains about 100mg of caffeine, so you could have three or four cups. A cup of tea usually has between 50 and 80mg, depending on steeping time, so you can safely drink more tea than coffee.” Energy drinks, he adds, often contain between 80mg and 160mg, making it easy to consume dangerous amounts.
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Excessive caffeine intake can cause “caffeine toxicity,” leading to symptoms like a racing heart, increased anxiety, and poor decision-making. Physically, it may increase the urge to use the restroom frequently and provoke conditions such as acid reflux and heartburn.
“This is the dark side of caffeine,” Dr Mercer warns. “It’s a drug that causes dependency. Many start their day with a coffee for alertness, but soon feel the need for a second cup before leaving the house, and perhaps another before leaving work to stay awake on the drive home.”
This cycle often leads to consuming caffeine too late in the day, which disrupts sleep. Caffeine blocks adenosine, a natural chemical that builds up to make us feel sleepy, keeping the brain alert even when it should be winding down. Poor sleep then exacerbates the need for caffeine the next day, perpetuating the cycle.
Breaking free is challenging, especially when caffeine is ingrained in daily routines. As a helpful strategy, Dr Mercer recommends the placebo effect of switching to decaffeinated options. Many popular tea and coffee brands, along with various soft drinks, offer caffeine-free alternatives that can help reduce dependency without compromising routine.