Coffee is more than just a beverage; it’s a ritual, a comfort, and for many of us, it’s the fuel that powers our mornings. The aroma of freshly brewed coffee can be the most welcoming wake-up call, and the warmth of that first cup is a moment to savour.
But as the day wears on, it’s easy to lose count of just how many cups we’ve had. Before we know it, we might be on our fourth or fifth cup, and that’s when we start to wonder: Are we overdoing it with the caffeine?
The truth is, there is such a thing as too much coffee, and it’s important to understand our limits to enjoy our beloved brew safely.
How much coffee is too much?
‘In order to maintain a healthy heart and a healthy blood pressure, people must limit their coffees to fewer than six cups a day,’ according to data from the University of South Australia (UniSA) researchers.
‘Based on our data, six was the tipping point where caffeine started to negatively affect cardiovascular risk.’
However, it’s not just about the numbers; it’s about how your body reacts to caffeine. Some of us might feel anxious or experience insomnia after just one or two cups, while others can handle more without noticeable side effects.
Your caffeine threshold can depend on various factors, including your sensitivity to caffeine, your body weight, and even your genetics.
If you’re unsure about your limit, pay attention to how you feel after each cup. Do you get panic attacks, an upset stomach, or find it hard to sleep at night? These are signs you might be exceeding your caffeine comfort zone.
‘As with many things, it’s all about moderation—overindulge and your health will pay for it,’ reminds Professor Elina Hyppönen from the Australian Centre for Precision Health.
The healthy way to enjoy coffee
If you enjoy coffee in its black, unadulterated form, you’re already making a healthy choice.
Adding milk and sugar can turn your coffee from a harmless pleasure into a calorie-laden treat, especially if you indulge in several cups a day. These extras can contribute to health risks such as diabetes and high blood pressure.
However, if you can’t imagine coffee without a little sweetness or creaminess, moderation is key. Try limiting sugar to no more than two teaspoons per cup and opt for reduced-fat milk or plant-based alternatives like almond or oat milk.
Moreover, if you’re looking to cut down on sugar, consider natural sweeteners like Stevia, which can provide the sweetness without the extra calories.
Cutting back on caffeine
If you’ve decided to reduce your caffeine intake, remember to do it gradually. Letting go of caffeine abruptly could lead to withdrawal symptoms such as headaches, irritability, and fatigue.
Instead, try eliminating one cup per week until you reach a level that feels right for you.

Explore other available options
Sometimes, variety is the spice of life, and this holds true for our caffeine sources as well.
Tea can be a wonderful alternative to coffee, offering a lower caffeine content and a range of health benefits. Green and black teas are rich in antioxidants, while herbal teas like chamomile can be soothing and caffeine-free.
If you’re adventurous in taste, you can also try a cup of matcha for a gentle energy lift, or yerba mate for a robust flavour. For a caffeine-free treat, turmeric-infused golden milk can be a comforting and healthful choice.
We would love to hear from you, our YourLifeChoices readers. How many cups of coffee do you drink a day? Have you found ways to enjoy your coffee that keep you within a healthy limit? Share your experiences and tips in the comments below—your insights could be just the thing to help a fellow coffee lover find their balance.
Also read: The best iced coffee in Australian supermarkets, according to coffee experts