For many Australians, the day doesn’t truly begin until that first cup of coffee is in hand.
Whether it’s a flat white from your favourite local café or a home-brewed mug enjoyed in the quiet of your kitchen, coffee is a daily ritual for millions.
But as the day wears on, it’s easy to find yourself reaching for a second, third, or even fourth cup. So, how much is too much—and what really happens to your body when you overdo it?
How much coffee is too much?
Let’s start with the numbers. According to the Food Standards Australia New Zealand (FSANZ) and the US Food and Drug Administration (FDA), up to 400mg of caffeine per day is considered safe for most healthy adults.
That’s roughly equivalent to four standard cups of brewed coffee (or about five to six instant coffees, which tend to be weaker). But remember, everyone’s tolerance is different. Some people can handle more, while others start feeling jittery after just one cup.
What happens when you overdo it?
Drinking too much coffee can lead to a range of unpleasant side effects, including:
Jitters and Anxiety: Caffeine is a stimulant, so too much can leave you feeling restless, anxious, or even panicky.
Insomnia: That afternoon pick-me-up might keep you tossing and turning at night, especially as we get older and our bodies metabolise caffeine more slowly.
Increased Heart Rate and Blood Pressure: High doses of caffeine can cause your heart to race and your blood pressure to spike, which isn’t ideal if you have heart concerns.
Digestive Issues: Coffee is acidic and can irritate the stomach lining, leading to heartburn or an upset stomach.
Dependence and Withdrawal: Relying on coffee to get through the day can lead to dependence. If you suddenly stop, you might experience headaches, fatigue, irritability, and even flu-like symptoms.
Are you more sensitive to caffeine as you age?
Yes, you might be. As we age, our bodies process caffeine more slowly, meaning it stays in our system longer.
This can make us more susceptible to the side effects of caffeine, such as insomnia or palpitations. If you’ve noticed you can’t handle coffee like you used to, you’re not alone.
What about milk and sugar?
While a splash of milk or a teaspoon of sugar can make your coffee more enjoyable, it’s worth keeping an eye on how much you’re adding—especially if you’re having several cups a day.
Too much sugar can increase your risk of type 2 diabetes, weight gain, and inflammation, while full-cream milk adds extra saturated fat. If you’re looking to make your coffee habit healthier, try:
- Limiting sugar to no more than two teaspoons per cup
- Swapping to reduced-fat or plant-based milks (like almond, oat, or soy)
- Experimenting with natural sweeteners like stevia
Tips for cutting back (without the headaches)
If you’re worried you’re drinking too much coffee, don’t go cold turkey. Caffeine withdrawal is real and can cause headaches, fatigue, and irritability. Instead, try:
- Reducing your intake by one cup per week
- Switching to half-strength or decaf for some of your cups
- Replacing your afternoon coffee with herbal tea or water
Coffee alternatives worth trying
If you still crave a warm, comforting drink, there are plenty of alternatives:
Green or Black Tea: Both contain less caffeine than coffee and are rich in antioxidants.
Herbal Teas: Naturally caffeine-free and available in a huge range of flavours.
Matcha or Yerba Mate: These offer a gentler caffeine boost and come with their own health benefits.
‘Golden Milk’: A soothing blend of turmeric, milk, and spices—caffeine-free and anti-inflammatory.
The bottom line
Coffee can be part of a healthy lifestyle, but moderation is key. Listen to your body—if you’re feeling jittery, anxious, or having trouble sleeping, it might be time to cut back. And remember, it’s not just about the coffee itself, but also what you’re adding to it.
Your turn: How much coffee is too much for you?
Have you noticed changes in how your body reacts to coffee as you’ve gotten older? Have you tried cutting back, or do you have a favourite coffee alternative? Share your experiences and tips in the comments below—we’d love to hear from you!
Also read: Australia’s love for coffee could be brewing a national health concern—here’s why
