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1. Shard Calculation

Query:

Response:

Calculated Shard: 83 (from laksa081)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa083.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.realsimple.com/how-much-coffee-is-too-much-11906625\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.realsimple.com/how-much-coffee-is-too-much-11906625\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.realsimple.com\/how-much-coffee-is-too-much-11906625","crawl_time":1775432219,"first_indexed_time":1771250460,"http_code":200,"src_unparsed":"com,realsimple!www,\/how-much-coffee-is-too-much-11906625 s443","src_root_hash":"15799792504981081483","history_drop_reason":null,"meta_title":"How Much Coffee Is Too Much? Dietitians Share the Sweet Spot for Better Health","meta_descriptions":["Dietitians and health experts explain how much coffee is too much—and the perfect sweet spot to reap its many benefits."],"attrs_boilerpipe_text":"Key Takeaways\nCoffee offers real health perks—thanks to antioxidants and compounds linked to longevity, heart health, and cognitive support.\nUp to 3 to 4 cups a day (about 400 mg of caffeine) is generally considered safe; beyond that, side effects like anxiety, poor sleep, and heart palpitations become more likely.\nTiming matters: drinking coffee too late in the day can disrupt sleep, increase jitters, and worsen acid reflux.\nMany Americans start their day with a piping\nhot cup of coffee\n—a delicious and comforting ritual that offers a boost of energy and motivation to tackle the day ahead. “For many people, it’s routine, comfort, and a small hug in a mug in the morning,” says\nJordan Langhough\n, registered dietitian and certified personal trainer.\nAside from a caffeine jolt, coffee does offer some health benefits. However, there comes a point at which these positive effects diminish, or even begin to work against overall health, if you consume too much. The time of day you\ndrink coffee\nalso matters in this regard. So, at what time—and at how many cups—do these negative effects begin? We asked a handful of health pros.\nThe Health Effects of Coffee\nTo many people’s surprise, this popular\ncaffeinated beverage\nactually offers a host of health benefits.\nMost of these are tied to the bioactive compounds found in coffee. “The secret sauce in coffee is really chlorogenic acid, a powerful antioxidant,” says pediatrician\nHeather Gosnell\n, MD. “Data on coffee’s link to longevity is pretty amazing—drinking about three cups a day throughout adulthood is linked to a 13% lower risk of death\nfrom any cause. In real-world terms, that’s about an extra year of life.”\nThis buzzing beverage also supports several individual elements of health. “Coffee is full of antioxidants and has anti-inflammatory effects\nthanks to natural plant compounds, like polyphenols, that may help protect the body from inflammation and everyday cellular damage,” Langhough says. “It’s also considered an ergogenic aid for physical performance,\nwhich can improve endurance performance and reduce perceived exertion during exercise.” Research shows that it may also be protective against heart disease\n, type 2 diabetes\n, and depression\n.\nSpeaking of\nbrain health\n, coffee’s benefits to this vital organ extend even further. “The caffeine in coffee may enhance cognitive function by reducing dementia and slowing cognitive decline\n,” shares\nAnnamarie Rodriguez\n, MS, RDN, LD, DipACLM, FAND, plant-based dietitian and owner of Nutrition Directions LLC.\nThat said, there are a few ways in which coffee can take a toll on certain aspects of health. “The biggest downsides to coffee aren't the beans themselves—it’s what we add to the cup,” Dr. Gosnell says. “If you’re loading it with refined sugars and heavy creamers, you're essentially turning a health drink into a liquid dessert.” These ingredients are often laden with calories, added sugar, and saturated fat, which can negatively impact health when consumed in excess. “This surplus of sugar and calories may lead to increased blood sugar levels and unwanted weight gain over time,” Langhough says. And\nartificially-sweetened products\naren’t much better, as they can disrupt\ngut microbiome health and cause tummy troubles. Plus, the saturated fat in some creamers may contribute to increased cholesterol levels\n, especially in high-risk individuals when consumed in high amounts over time. \n“Additionally, the timing and amount of coffee intake might have an impact on sleep habits, heart rate, and heartburn,” Rodriguez says. Anxiety, restlessness, and jitteriness are also common with caffeine consumption in some people, particularly when enjoyed later in the day.\nHow Many Cups Per Day Is Healthy?\nWith these effects in mind, how many cups of coffee per day is ideal—and when is it too much?\n“It’s suggested that up to three to four cups of coffee may allow the most benefits from coffee with the lowest risk of negative impacts,” Langhough says. 400 milligrams (mg)\nis usually the gold standard for maximum intake—approximately what’s found in four eight-ounce cups of coffee. \nUp to five cups can be okay for some people, but once you go beyond this, the negative side effects of coffee become more likely. “When people hit six cups or more, we start seeing the physical toll of caffeine overload,” Dr. Gosnell says. “It’s no longer a helpful boost; instead, it often leads to anxiety, tremors, heart palpitations, and sleep disturbances.” Dehydration can also become a concern once you cross this threshold. Because tolerance varies from person to person, it’s best to take a moderate approach to avoid overdoing it. “The main takeaway is—like everything—moderation is key,” Rodriguez says. \nRemember That Timing Matters\nBut amount isn’t the only factor—timing is also a crucial consideration. “The biggest issue with\nlate-day coffee\nis that caffeine has a surprisingly long half-life, so it’s often still in your system when you hit the pillow,” Dr. Gosnell says. “It’s been shown to significantly reduce rapid eye movement (REM) sleep\nand overall sleep quality. You might be 'unconscious,' but you aren't getting that deep, restorative rest—which is exactly why you wake up feeling groggy and reaching for another cup the next morning.”\nCoffee later in the day can also impact your nervous system and ability to relax. “Drinking coffee later in the day can increase anxiety and nervous system activation at a time when the body is meant to wind down,” Langhough says.\nAnd if you’re prone to acid reflux, coffee timing is extra important to clock. “Coffee can trigger heartburn and acid reflux in some individuals, thus the intake of coffee later in the day or following a meal—particularly too close to bedtime—can result in discomfort associated with reflux,” Rodriguez says.\nTo be on the safe side, Dr. Gosnell suggests setting a firm coffee cutoff time of at least nine to 10 hours before you intend to go to bed—though this can be more lenient for some folks. “For most adults, the ideal cut-off time to stop drinking coffee is between noon and three p.m.,” Langhough says. And for those very sensitive to caffeine, enjoying your last cup by mid-morning may be the most supportive. \nSwitching to\ndecaf coffee\n, tea, or other unsweetened, low, or no-caff beverages can help you stick to an earlier cut-off time—however, even decaffeinated coffee and tea can still have traces of caffeine, so be cautious about how many of these you drink in the afternoon.\nWhen it comes down to it, Langhough explains that “genetics, hormones, stress levels, and sleep habits all influence how someone responds to caffeine. Paying attention to how your body responds to caffeine can make drinking coffee a more positive experience.”","attrs_markdown":"\n\n[Skip to content](https:\/\/www.realsimple.com\/how-much-coffee-is-too-much-11906625#main)\n\n[Real Simple](https:\/\/www.realsimple.com\/)\n\n- Please fill out this field.\n- Magazine\n  - [Subscribe](https:\/\/www.realsimple.com\/how-much-coffee-is-too-much-11906625)\n  - [Manage Your Subscription](https:\/\/w1.buysub.com\/pubs\/MR\/RSP\/Login_No_API.jsp?cds_page_id=226570&cds_mag_code=RSP&id=1658963908658&lsid=22081818286077739&vid=1)\n  - [Give a Gift Subscription](https:\/\/www.magazines.com\/real-simple-magazine.html?gift=true&utm_source=realsimple.com&utm_medium=owned&utm_campaign=i208rsr5w2925)\n  - [Get Help](https:\/\/www.realsimple.com\/about-us-5546943#toc-contacts)\n- [Newsletters](https:\/\/www.realsimple.com\/how-much-coffee-is-too-much-11906625)\n- [Sweepstakes](https:\/\/www.realsimple.com\/sweepstakes)\n- [Subscribe](https:\/\/www.realsimple.com\/how-much-coffee-is-too-much-11906625)\n- [My Saves](https:\/\/www.myrecipes.com\/)\n\nPlease fill out this field.\n\n- [Home](https:\/\/www.realsimple.com\/home-organizing)\n  Home\n  \n  - 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Save your favorites on MyRecipes for free.](https:\/\/www.myrecipes.com\/authentication\/login?regSource=cakmue&isMyrecipes=true)\n\n# How Much Coffee Is Too Much? Dietitians Share the Sweet Spot for Better Health\nHere’s how many cups are beneficial, and when to cut yourself off.\n\nBy [Christina Manian, RDN](https:\/\/www.realsimple.com\/christina-manian-6752747)\n\nPublished on February 16, 2026\n\nClose\n\n![A cup of coffee on a saucer placed on a white surface near a closed book](https:\/\/www.realsimple.com\/thmb\/OjnazOK7jBvTm2LPD6bo1THVHC8=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1470207257-e44ae06fe48d4a6a877be694631cccc1.jpg)\n\n![A cup of coffee on a saucer placed on a white surface near a closed book](https:\/\/www.realsimple.com\/thmb\/OjnazOK7jBvTm2LPD6bo1THVHC8=\/1500x0\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1470207257-e44ae06fe48d4a6a877be694631cccc1.jpg)\n\n### Key Takeaways\n- Coffee offers real health perks—thanks to antioxidants and compounds linked to longevity, heart health, and cognitive support.\n\n- Up to 3 to 4 cups a day (about 400 mg of caffeine) is generally considered safe; beyond that, side effects like anxiety, poor sleep, and heart palpitations become more likely.\n- Timing matters: drinking coffee too late in the day can disrupt sleep, increase jitters, and worsen acid reflux.\n\nMany Americans start their day with a piping [hot cup of coffee](https:\/\/www.realsimple.com\/new-study-says-coffee-can-help-you-live-longer-11748513)—a delicious and comforting ritual that offers a boost of energy and motivation to tackle the day ahead. “For many people, it’s routine, comfort, and a small hug in a mug in the morning,” says [Jordan Langhough](http:\/\/www.jordanlanghough.com\/), registered dietitian and certified personal trainer.\n\nAside from a caffeine jolt, coffee does offer some health benefits. However, there comes a point at which these positive effects diminish, or even begin to work against overall health, if you consume too much. The time of day you [drink coffee](https:\/\/www.realsimple.com\/best-time-to-drink-coffee-8771762) also matters in this regard. So, at what time—and at how many cups—do these negative effects begin? We asked a handful of health pros.\n\n## The Health Effects of Coffee\nTo many people’s surprise, this popular [caffeinated beverage](https:\/\/www.realsimple.com\/drinks-that-will-wake-you-up-11734730) actually offers a host of health benefits.\n\nMost of these are tied to the bioactive compounds found in coffee. “The secret sauce in coffee is really chlorogenic acid, a powerful antioxidant,” says pediatrician [Heather Gosnell](https:\/\/www.eatplantsmdcoach.com\/), MD. “Data on coffee’s link to longevity is pretty amazing—drinking about three cups a day throughout adulthood is linked to a 13% lower risk of death from any cause. In real-world terms, that’s about an extra year of life.”\n\nThis buzzing beverage also supports several individual elements of health. “Coffee is full of antioxidants and has anti-inflammatory effects thanks to natural plant compounds, like polyphenols, that may help protect the body from inflammation and everyday cellular damage,” Langhough says. “It’s also considered an ergogenic aid for physical performance, which can improve endurance performance and reduce perceived exertion during exercise.” Research shows that it may also be protective against heart disease, type 2 diabetes, and depression.\n\nSpeaking of [brain health](https:\/\/www.realsimple.com\/habits-sabotaging-brain-health-11776574), coffee’s benefits to this vital organ extend even further. “The caffeine in coffee may enhance cognitive function by reducing dementia and slowing cognitive decline,” shares [Annamarie Rodriguez](https:\/\/www.linkedin.com\/in\/annamarie-rodriguez\/), MS, RDN, LD, DipACLM, FAND, plant-based dietitian and owner of Nutrition Directions LLC.\n\nThat said, there are a few ways in which coffee can take a toll on certain aspects of health. “The biggest downsides to coffee aren't the beans themselves—it’s what we add to the cup,” Dr. Gosnell says. “If you’re loading it with refined sugars and heavy creamers, you're essentially turning a health drink into a liquid dessert.” These ingredients are often laden with calories, added sugar, and saturated fat, which can negatively impact health when consumed in excess. “This surplus of sugar and calories may lead to increased blood sugar levels and unwanted weight gain over time,” Langhough says. And [artificially-sweetened products](https:\/\/www.realsimple.com\/artificial-sweeteners-may-be-bad-for-your-brain-new-study-finds-11806644) aren’t much better, as they can disrupt gut microbiome health and cause tummy troubles. Plus, the saturated fat in some creamers may contribute to increased cholesterol levels, especially in high-risk individuals when consumed in high amounts over time.\n\n“Additionally, the timing and amount of coffee intake might have an impact on sleep habits, heart rate, and heartburn,” Rodriguez says. Anxiety, restlessness, and jitteriness are also common with caffeine consumption in some people, particularly when enjoyed later in the day.\n\n## How Many Cups Per Day Is Healthy?\nWith these effects in mind, how many cups of coffee per day is ideal—and when is it too much?\n\n“It’s suggested that up to three to four cups of coffee may allow the most benefits from coffee with the lowest risk of negative impacts,” Langhough says. 400 milligrams (mg) is usually the gold standard for maximum intake—approximately what’s found in four eight-ounce cups of coffee.\n\nUp to five cups can be okay for some people, but once you go beyond this, the negative side effects of coffee become more likely. “When people hit six cups or more, we start seeing the physical toll of caffeine overload,” Dr. Gosnell says. “It’s no longer a helpful boost; instead, it often leads to anxiety, tremors, heart palpitations, and sleep disturbances.” Dehydration can also become a concern once you cross this threshold. Because tolerance varies from person to person, it’s best to take a moderate approach to avoid overdoing it. “The main takeaway is—like everything—moderation is key,” Rodriguez says.\n\n## Remember That Timing Matters\nBut amount isn’t the only factor—timing is also a crucial consideration. “The biggest issue with [late-day coffee](https:\/\/www.realsimple.com\/what-happens-when-you-stop-drinking-caffeine-in-the-afternoon-11892083) is that caffeine has a surprisingly long half-life, so it’s often still in your system when you hit the pillow,” Dr. Gosnell says. “It’s been shown to significantly reduce rapid eye movement (REM) sleep and overall sleep quality. You might be 'unconscious,' but you aren't getting that deep, restorative rest—which is exactly why you wake up feeling groggy and reaching for another cup the next morning.”\n\nCoffee later in the day can also impact your nervous system and ability to relax. “Drinking coffee later in the day can increase anxiety and nervous system activation at a time when the body is meant to wind down,” Langhough says.\n\nAnd if you’re prone to acid reflux, coffee timing is extra important to clock. “Coffee can trigger heartburn and acid reflux in some individuals, thus the intake of coffee later in the day or following a meal—particularly too close to bedtime—can result in discomfort associated with reflux,” Rodriguez says.\n\nTo be on the safe side, Dr. Gosnell suggests setting a firm coffee cutoff time of at least nine to 10 hours before you intend to go to bed—though this can be more lenient for some folks. “For most adults, the ideal cut-off time to stop drinking coffee is between noon and three p.m.,” Langhough says. And for those very sensitive to caffeine, enjoying your last cup by mid-morning may be the most supportive.\n\nSwitching to [decaf coffee](https:\/\/www.realsimple.com\/how-much-caffeine-is-in-a-cup-of-coffee-7571576), tea, or other unsweetened, low, or no-caff beverages can help you stick to an earlier cut-off time—however, even decaffeinated coffee and tea can still have traces of caffeine, so be cautious about how many of these you drink in the afternoon.\n\nWhen it comes down to it, Langhough explains that “genetics, hormones, stress levels, and sleep habits all influence how someone responds to caffeine. Paying attention to how your body responds to caffeine can make drinking coffee a more positive experience.”\n\nExplore more:\n\n- [Health](https:\/\/www.realsimple.com\/health)\n- [Wellness](https:\/\/www.realsimple.com\/wellness-6375161)\n\nWas this page helpful?\n\nThanks for your feedback\\!\n\nTell us why\\!\n\nOther\n\nSources\n\nReal Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our [editorial guidelines](https:\/\/www.realsimple.com\/about-us-5546943#toc-editorial-guidelines) to learn more about how we fact check our content for accuracy.\n\n1. <https:\/\/pubmed.ncbi.nlm.nih.gov\/30786114\/>\n2. <https:\/\/www.bmj.com\/content\/359\/bmj.j5024>\n3. <https:\/\/link.springer.com\/article\/10.1186\/s12970-020-00383-4>\n4. <https:\/\/pubmed.ncbi.nlm.nih.gov\/34384881\/>\n5. <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8066601\/>\n6. <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6163886\/>\n7. <https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/2844764>\n8. <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12025785\/>\n9. <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10495817\/>\n10. <https:\/\/www.fda.gov\/consumers\/consumer-updates\/spilling-beans-how-much-caffeine-too-much>\n11. <https:\/\/pubmed.ncbi.nlm.nih.gov\/34024173\/>\n\n## Related Articles\n[![Disposable coffee cups with lids arranged in a floating pattern]() ![Disposable coffee cups with lids arranged in a floating pattern](https:\/\/www.realsimple.com\/thmb\/1IL_slZwhmp3vH_PUhwOoJy9QhU=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/afternooncoffee-5a13a41c55e94a7e955439d23a7bab42.jpg) What Happens to Your Brain When You Stop Drinking Caffeine in the Afternoon, According to Health Experts](https:\/\/www.realsimple.com\/what-happens-when-you-stop-drinking-caffeine-in-the-afternoon-11892083)\n\n[![Woman sitting at an outdoor cafe drinking a cup of coffee]() ![Woman sitting at an outdoor cafe drinking a cup of coffee](https:\/\/www.realsimple.com\/thmb\/7Th1lCrfH2j5x32G7Jy1SfluwCQ=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/coffee3-f57ffbdd59144d1682ae618274a512c2.jpg) Does Coffee Dehydrate You? 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Try Adding These Vegetables to Your Dinner Plate](https:\/\/www.realsimple.com\/vegetables-that-can-help-you-sleep-11813972)\n\n[![sunshine over flower field]() ![sunshine over flower field](https:\/\/www.realsimple.com\/thmb\/vWlm2JPRBmoEcs0QFDpkRW3K70E=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/dietitianlifestyle-a9312065c9b54367b7b0fcafe101c5b9.jpg) 4 Morning Habits Dietitians Swear By—and They Have Nothing to Do With Food](https:\/\/www.realsimple.com\/dietitian-morning-habits-11718225)\n\n[![Modern Bedroom Interior Design]() ![Modern Bedroom Interior Design](https:\/\/www.realsimple.com\/thmb\/vMnrxRka4zVPAtz7-vTJMX9hLgE=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/Scandinavian-sleep-method-2000-88fca61bfd374657ab2efcbbbf94983a.jpg) The Scandinavian Sleep Method Could Save Your Sleep (and Your Marriage)—Here's How It Works](https:\/\/www.realsimple.com\/health\/preventative-health\/sleep\/scandinavian-sleep-method)\n\n[![0324-Sleep-awards-OuraRing]() ![0324-Sleep-awards-OuraRing](https:\/\/www.realsimple.com\/thmb\/8OuI4JBs0r-IcHYAZ6hbzLhx7oc=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/0324-Sleep-awards-OuraRing-85d6c9d7399e4e199f104f69ffc2a0fc.jpg) 2024 Smart Sleep Awards: Sheets, Pillows, Apps, and Earplugs for the Best Night's Sleep](https:\/\/www.realsimple.com\/smart-sleep-awards-8598698)\n\n[![A person performing a plank exercise on a mat indoors]() ![A person performing a plank exercise on a mat indoors](https:\/\/www.realsimple.com\/thmb\/54IR2BO9uad1e4ErJJYwHvDXWwE=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/GettyImages-1323518629-9915aceefa454150847375b18e5d030b.jpg) How Much Exercise Is Enough? Doctors Share the Weekly Sweet Spot for Better Health](https:\/\/www.realsimple.com\/how-much-exercise-you-need-each-week-11903949)\n\n[![Pepperoni pizza garnished with basil leaves on a gray background]() ![Pepperoni pizza garnished with basil leaves on a gray background](https:\/\/www.realsimple.com\/thmb\/OZvj0ahkH4K8h3eY3NdiRjDJza8=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/what-not-to-eat-for-dinner-GettyImages-1438884489-f017858d89fc40f1bd03bb556af50adc.jpg) Struggling to Sleep? These 9 Common Dinner Foods Might Be to Blame](https:\/\/www.realsimple.com\/foods-you-should-never-eat-for-dinner-11902551)\n\n[![circadian-rhythm-GettyImages-1347714860]() ![circadian-rhythm-GettyImages-1347714860](https:\/\/www.realsimple.com\/thmb\/FS3heBlkD-poNnktcmU4WgQIlHI=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/circadian-rhythm-GettyImages-1347714860-fc91a83ad44a4e588d496463f65db824.jpg) Knowing Your Circadian Rhythm—aka Internal Clock—Is the Key to Sleeping Better](https:\/\/www.realsimple.com\/circadian-rhythm-8740687)\n\n[![pillow with empty dinner plate and silverware]() ![pillow with empty dinner plate and silverware](https:\/\/www.realsimple.com\/thmb\/Vjs7-DrijIaqLD31Ky0e1inmvBA=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/sleepless-food-2000-093cbc0d20e44ca78cf66b55f3653ee8.jpg) 9 Foods That Could Be Wrecking Your Sleep, According to a Registered Dietitian](https:\/\/www.realsimple.com\/foods-wrecking-your-sleep-11823556)\n\n[![Summer flatlay fitness background with copy space for a text]() ![Summer flatlay fitness background with copy space for a text](https:\/\/www.realsimple.com\/thmb\/MzxOQPPIiUfWKePThCrGIPpwUBE=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/best-worst-time-to-exercise-for-sleep-GettyImages-1141698934-8d5919d901c1406da1e91f1e8bfa402b.jpg) The Best—and Worst—Times to Exercise for a Good Night’s Sleep](https:\/\/www.realsimple.com\/best-time-to-exercise-for-better-sleep-11711994)\n\n[![sleep-better-couples-GettyImages-961034744]() ![sleep-better-couples-GettyImages-961034744](https:\/\/www.realsimple.com\/thmb\/O6hJi7A3kp4yfSNbjOvq7HAKBN4=\/282x188\/filters:no_upscale\\(\\):max_bytes\\(150000\\):strip_icc\\(\\)\/sleep-better-couples-GettyImages-961034744-1aa5b82190174ece9c783419873b9ff0.jpg) 7 Ways to Sleep Better If Your Partner Is Keeping You Up at Night, According to Experts](https:\/\/www.realsimple.com\/how-to-sleep-better-with-partner-8706118)\n\n[Real Simple](https:\/\/www.realsimple.com\/)\n\n[Newsletters](https:\/\/www.realsimple.com\/how-much-coffee-is-too-much-11906625)\n\nFollow Us\n\n- [Home](https:\/\/www.realsimple.com\/home-organizing)\n- [Food](https:\/\/www.realsimple.com\/food-recipes)\n- [Shopping](https:\/\/www.realsimple.com\/shopping-6375141)\n- [Style and Beauty](https:\/\/www.realsimple.com\/beauty-fashion)\n- [Health](https:\/\/www.realsimple.com\/health)\n- [Holidays](https:\/\/www.realsimple.com\/holidays-entertaining)\n- [Life](https:\/\/www.realsimple.com\/work-life)\n- [News](https:\/\/www.realsimple.com\/news)\n\n- [About Us](https:\/\/www.realsimple.com\/about-us-5546943)\n- [Subscribe](https:\/\/www.magazines.com\/real-simple-magazine.html)\n- [Editorial Guidelines](https:\/\/www.realsimple.com\/about-us-5546943#toc-editorial-guidelines)\n- [Product Testing Guidelines](https:\/\/www.realsimple.com\/real-simple-commerce-guidelines-and-mission-6281697)\n- [Privacy Policy](https:\/\/www.people.inc\/brands-privacy)\n- [Terms of Service](https:\/\/www.people.inc\/brands-termsofservice)\n- [Advertise](https:\/\/www.people.inc\/advertising)\n- [Careers](https:\/\/www.people.inc\/careers)\n- [Contact Us](https:\/\/www.realsimple.com\/about-us-5546943#toc-contacts)\n\nReal Simple is part of the [People Inc.](https:\/\/www.people.inc\/) publishing family.\n\nMyrecipes Dialog\n\nNewsletter Sign Up\n\nNewsletter Sign Up","attrs_readable_markdown":"### Key Takeaways\n- Coffee offers real health perks—thanks to antioxidants and compounds linked to longevity, heart health, and cognitive support.\n\n- Up to 3 to 4 cups a day (about 400 mg of caffeine) is generally considered safe; beyond that, side effects like anxiety, poor sleep, and heart palpitations become more likely.\n- Timing matters: drinking coffee too late in the day can disrupt sleep, increase jitters, and worsen acid reflux.\n\nMany Americans start their day with a piping [hot cup of coffee](https:\/\/www.realsimple.com\/new-study-says-coffee-can-help-you-live-longer-11748513)—a delicious and comforting ritual that offers a boost of energy and motivation to tackle the day ahead. “For many people, it’s routine, comfort, and a small hug in a mug in the morning,” says [Jordan Langhough](http:\/\/www.jordanlanghough.com\/), registered dietitian and certified personal trainer.\n\nAside from a caffeine jolt, coffee does offer some health benefits. However, there comes a point at which these positive effects diminish, or even begin to work against overall health, if you consume too much. The time of day you [drink coffee](https:\/\/www.realsimple.com\/best-time-to-drink-coffee-8771762) also matters in this regard. So, at what time—and at how many cups—do these negative effects begin? We asked a handful of health pros.\n\n## The Health Effects of Coffee\nTo many people’s surprise, this popular [caffeinated beverage](https:\/\/www.realsimple.com\/drinks-that-will-wake-you-up-11734730) actually offers a host of health benefits.\n\nMost of these are tied to the bioactive compounds found in coffee. “The secret sauce in coffee is really chlorogenic acid, a powerful antioxidant,” says pediatrician [Heather Gosnell](https:\/\/www.eatplantsmdcoach.com\/), MD. “Data on coffee’s link to longevity is pretty amazing—drinking about three cups a day throughout adulthood is linked to a 13% lower risk of death from any cause. In real-world terms, that’s about an extra year of life.”\n\nThis buzzing beverage also supports several individual elements of health. “Coffee is full of antioxidants and has anti-inflammatory effects thanks to natural plant compounds, like polyphenols, that may help protect the body from inflammation and everyday cellular damage,” Langhough says. “It’s also considered an ergogenic aid for physical performance, which can improve endurance performance and reduce perceived exertion during exercise.” Research shows that it may also be protective against heart disease, type 2 diabetes, and depression.\n\nSpeaking of [brain health](https:\/\/www.realsimple.com\/habits-sabotaging-brain-health-11776574), coffee’s benefits to this vital organ extend even further. “The caffeine in coffee may enhance cognitive function by reducing dementia and slowing cognitive decline,” shares [Annamarie Rodriguez](https:\/\/www.linkedin.com\/in\/annamarie-rodriguez\/), MS, RDN, LD, DipACLM, FAND, plant-based dietitian and owner of Nutrition Directions LLC.\n\nThat said, there are a few ways in which coffee can take a toll on certain aspects of health. “The biggest downsides to coffee aren't the beans themselves—it’s what we add to the cup,” Dr. Gosnell says. “If you’re loading it with refined sugars and heavy creamers, you're essentially turning a health drink into a liquid dessert.” These ingredients are often laden with calories, added sugar, and saturated fat, which can negatively impact health when consumed in excess. “This surplus of sugar and calories may lead to increased blood sugar levels and unwanted weight gain over time,” Langhough says. And [artificially-sweetened products](https:\/\/www.realsimple.com\/artificial-sweeteners-may-be-bad-for-your-brain-new-study-finds-11806644) aren’t much better, as they can disrupt gut microbiome health and cause tummy troubles. Plus, the saturated fat in some creamers may contribute to increased cholesterol levels, especially in high-risk individuals when consumed in high amounts over time.\n\n“Additionally, the timing and amount of coffee intake might have an impact on sleep habits, heart rate, and heartburn,” Rodriguez says. Anxiety, restlessness, and jitteriness are also common with caffeine consumption in some people, particularly when enjoyed later in the day.\n\n## How Many Cups Per Day Is Healthy?\nWith these effects in mind, how many cups of coffee per day is ideal—and when is it too much?\n\n“It’s suggested that up to three to four cups of coffee may allow the most benefits from coffee with the lowest risk of negative impacts,” Langhough says. 400 milligrams (mg) is usually the gold standard for maximum intake—approximately what’s found in four eight-ounce cups of coffee.\n\nUp to five cups can be okay for some people, but once you go beyond this, the negative side effects of coffee become more likely. “When people hit six cups or more, we start seeing the physical toll of caffeine overload,” Dr. Gosnell says. “It’s no longer a helpful boost; instead, it often leads to anxiety, tremors, heart palpitations, and sleep disturbances.” Dehydration can also become a concern once you cross this threshold. Because tolerance varies from person to person, it’s best to take a moderate approach to avoid overdoing it. “The main takeaway is—like everything—moderation is key,” Rodriguez says.\n\n## Remember That Timing Matters\nBut amount isn’t the only factor—timing is also a crucial consideration. “The biggest issue with [late-day coffee](https:\/\/www.realsimple.com\/what-happens-when-you-stop-drinking-caffeine-in-the-afternoon-11892083) is that caffeine has a surprisingly long half-life, so it’s often still in your system when you hit the pillow,” Dr. Gosnell says. “It’s been shown to significantly reduce rapid eye movement (REM) sleep and overall sleep quality. You might be 'unconscious,' but you aren't getting that deep, restorative rest—which is exactly why you wake up feeling groggy and reaching for another cup the next morning.”\n\nCoffee later in the day can also impact your nervous system and ability to relax. “Drinking coffee later in the day can increase anxiety and nervous system activation at a time when the body is meant to wind down,” Langhough says.\n\nAnd if you’re prone to acid reflux, coffee timing is extra important to clock. “Coffee can trigger heartburn and acid reflux in some individuals, thus the intake of coffee later in the day or following a meal—particularly too close to bedtime—can result in discomfort associated with reflux,” Rodriguez says.\n\nTo be on the safe side, Dr. Gosnell suggests setting a firm coffee cutoff time of at least nine to 10 hours before you intend to go to bed—though this can be more lenient for some folks. “For most adults, the ideal cut-off time to stop drinking coffee is between noon and three p.m.,” Langhough says. And for those very sensitive to caffeine, enjoying your last cup by mid-morning may be the most supportive.\n\nSwitching to [decaf coffee](https:\/\/www.realsimple.com\/how-much-caffeine-is-in-a-cup-of-coffee-7571576), tea, or other unsweetened, low, or no-caff beverages can help you stick to an earlier cut-off time—however, even decaffeinated coffee and tea can still have traces of caffeine, so be cautious about how many of these you drink in the afternoon.\n\nWhen it comes down to it, Langhough explains that “genetics, hormones, stress levels, and sleep habits all influence how someone responds to caffeine. Paying attention to how your body responds to caffeine can make drinking coffee a more positive experience.”","meta_canonical":null}

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Boilerpipe Text	Key Takeaways Coffee offers real health perks—thanks to antioxidants and compounds linked to longevity, heart health, and cognitive support. Up to 3 to 4 cups a day (about 400 mg of caffeine) is generally considered safe; beyond that, side effects like anxiety, poor sleep, and heart palpitations become more likely. Timing matters: drinking coffee too late in the day can disrupt sleep, increase jitters, and worsen acid reflux. Many Americans start their day with a piping hot cup of coffee —a delicious and comforting ritual that offers a boost of energy and motivation to tackle the day ahead. “For many people, it’s routine, comfort, and a small hug in a mug in the morning,” says Jordan Langhough , registered dietitian and certified personal trainer. Aside from a caffeine jolt, coffee does offer some health benefits. However, there comes a point at which these positive effects diminish, or even begin to work against overall health, if you consume too much. The time of day you drink coffee also matters in this regard. So, at what time—and at how many cups—do these negative effects begin? We asked a handful of health pros. The Health Effects of Coffee To many people’s surprise, this popular caffeinated beverage actually offers a host of health benefits. Most of these are tied to the bioactive compounds found in coffee. “The secret sauce in coffee is really chlorogenic acid, a powerful antioxidant,” says pediatrician Heather Gosnell , MD. “Data on coffee’s link to longevity is pretty amazing—drinking about three cups a day throughout adulthood is linked to a 13% lower risk of death from any cause. In real-world terms, that’s about an extra year of life.” This buzzing beverage also supports several individual elements of health. “Coffee is full of antioxidants and has anti-inflammatory effects thanks to natural plant compounds, like polyphenols, that may help protect the body from inflammation and everyday cellular damage,” Langhough says. “It’s also considered an ergogenic aid for physical performance, which can improve endurance performance and reduce perceived exertion during exercise.” Research shows that it may also be protective against heart disease , type 2 diabetes , and depression . Speaking of brain health , coffee’s benefits to this vital organ extend even further. “The caffeine in coffee may enhance cognitive function by reducing dementia and slowing cognitive decline ,” shares Annamarie Rodriguez , MS, RDN, LD, DipACLM, FAND, plant-based dietitian and owner of Nutrition Directions LLC. That said, there are a few ways in which coffee can take a toll on certain aspects of health. “The biggest downsides to coffee aren't the beans themselves—it’s what we add to the cup,” Dr. Gosnell says. “If you’re loading it with refined sugars and heavy creamers, you're essentially turning a health drink into a liquid dessert.” These ingredients are often laden with calories, added sugar, and saturated fat, which can negatively impact health when consumed in excess. “This surplus of sugar and calories may lead to increased blood sugar levels and unwanted weight gain over time,” Langhough says. And artificially-sweetened products aren’t much better, as they can disrupt gut microbiome health and cause tummy troubles. Plus, the saturated fat in some creamers may contribute to increased cholesterol levels , especially in high-risk individuals when consumed in high amounts over time. “Additionally, the timing and amount of coffee intake might have an impact on sleep habits, heart rate, and heartburn,” Rodriguez says. Anxiety, restlessness, and jitteriness are also common with caffeine consumption in some people, particularly when enjoyed later in the day. How Many Cups Per Day Is Healthy? With these effects in mind, how many cups of coffee per day is ideal—and when is it too much? “It’s suggested that up to three to four cups of coffee may allow the most benefits from coffee with the lowest risk of negative impacts,” Langhough says. 400 milligrams (mg) is usually the gold standard for maximum intake—approximately what’s found in four eight-ounce cups of coffee. Up to five cups can be okay for some people, but once you go beyond this, the negative side effects of coffee become more likely. “When people hit six cups or more, we start seeing the physical toll of caffeine overload,” Dr. Gosnell says. “It’s no longer a helpful boost; instead, it often leads to anxiety, tremors, heart palpitations, and sleep disturbances.” Dehydration can also become a concern once you cross this threshold. Because tolerance varies from person to person, it’s best to take a moderate approach to avoid overdoing it. “The main takeaway is—like everything—moderation is key,” Rodriguez says. Remember That Timing Matters But amount isn’t the only factor—timing is also a crucial consideration. “The biggest issue with late-day coffee is that caffeine has a surprisingly long half-life, so it’s often still in your system when you hit the pillow,” Dr. Gosnell says. “It’s been shown to significantly reduce rapid eye movement (REM) sleep and overall sleep quality. You might be 'unconscious,' but you aren't getting that deep, restorative rest—which is exactly why you wake up feeling groggy and reaching for another cup the next morning.” Coffee later in the day can also impact your nervous system and ability to relax. “Drinking coffee later in the day can increase anxiety and nervous system activation at a time when the body is meant to wind down,” Langhough says. And if you’re prone to acid reflux, coffee timing is extra important to clock. “Coffee can trigger heartburn and acid reflux in some individuals, thus the intake of coffee later in the day or following a meal—particularly too close to bedtime—can result in discomfort associated with reflux,” Rodriguez says. To be on the safe side, Dr. Gosnell suggests setting a firm coffee cutoff time of at least nine to 10 hours before you intend to go to bed—though this can be more lenient for some folks. “For most adults, the ideal cut-off time to stop drinking coffee is between noon and three p.m.,” Langhough says. And for those very sensitive to caffeine, enjoying your last cup by mid-morning may be the most supportive. Switching to decaf coffee , tea, or other unsweetened, low, or no-caff beverages can help you stick to an earlier cut-off time—however, even decaffeinated coffee and tea can still have traces of caffeine, so be cautious about how many of these you drink in the afternoon. When it comes down to it, Langhough explains that “genetics, hormones, stress levels, and sleep habits all influence how someone responds to caffeine. Paying attention to how your body responds to caffeine can make drinking coffee a more positive experience.”
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Save your favorites on MyRecipes for free.](https://www.myrecipes.com/authentication/login?regSource=cakmue&isMyrecipes=true) # How Much Coffee Is Too Much? Dietitians Share the Sweet Spot for Better Health Here’s how many cups are beneficial, and when to cut yourself off. By [Christina Manian, RDN](https://www.realsimple.com/christina-manian-6752747) Published on February 16, 2026 Close ![A cup of coffee on a saucer placed on a white surface near a closed book](https://www.realsimple.com/thmb/OjnazOK7jBvTm2LPD6bo1THVHC8=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-1470207257-e44ae06fe48d4a6a877be694631cccc1.jpg) ![A cup of coffee on a saucer placed on a white surface near a closed book](https://www.realsimple.com/thmb/OjnazOK7jBvTm2LPD6bo1THVHC8=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-1470207257-e44ae06fe48d4a6a877be694631cccc1.jpg) ### Key Takeaways - Coffee offers real health perks—thanks to antioxidants and compounds linked to longevity, heart health, and cognitive support. - Up to 3 to 4 cups a day (about 400 mg of caffeine) is generally considered safe; beyond that, side effects like anxiety, poor sleep, and heart palpitations become more likely. - Timing matters: drinking coffee too late in the day can disrupt sleep, increase jitters, and worsen acid reflux. Many Americans start their day with a piping [hot cup of coffee](https://www.realsimple.com/new-study-says-coffee-can-help-you-live-longer-11748513)—a delicious and comforting ritual that offers a boost of energy and motivation to tackle the day ahead. “For many people, it’s routine, comfort, and a small hug in a mug in the morning,” says [Jordan Langhough](http://www.jordanlanghough.com/), registered dietitian and certified personal trainer. Aside from a caffeine jolt, coffee does offer some health benefits. However, there comes a point at which these positive effects diminish, or even begin to work against overall health, if you consume too much. The time of day you [drink coffee](https://www.realsimple.com/best-time-to-drink-coffee-8771762) also matters in this regard. So, at what time—and at how many cups—do these negative effects begin? We asked a handful of health pros. ## The Health Effects of Coffee To many people’s surprise, this popular [caffeinated beverage](https://www.realsimple.com/drinks-that-will-wake-you-up-11734730) actually offers a host of health benefits. Most of these are tied to the bioactive compounds found in coffee. “The secret sauce in coffee is really chlorogenic acid, a powerful antioxidant,” says pediatrician [Heather Gosnell](https://www.eatplantsmdcoach.com/), MD. “Data on coffee’s link to longevity is pretty amazing—drinking about three cups a day throughout adulthood is linked to a 13% lower risk of death from any cause. In real-world terms, that’s about an extra year of life.” This buzzing beverage also supports several individual elements of health. “Coffee is full of antioxidants and has anti-inflammatory effects thanks to natural plant compounds, like polyphenols, that may help protect the body from inflammation and everyday cellular damage,” Langhough says. “It’s also considered an ergogenic aid for physical performance, which can improve endurance performance and reduce perceived exertion during exercise.” Research shows that it may also be protective against heart disease, type 2 diabetes, and depression. Speaking of [brain health](https://www.realsimple.com/habits-sabotaging-brain-health-11776574), coffee’s benefits to this vital organ extend even further. “The caffeine in coffee may enhance cognitive function by reducing dementia and slowing cognitive decline,” shares [Annamarie Rodriguez](https://www.linkedin.com/in/annamarie-rodriguez/), MS, RDN, LD, DipACLM, FAND, plant-based dietitian and owner of Nutrition Directions LLC. That said, there are a few ways in which coffee can take a toll on certain aspects of health. “The biggest downsides to coffee aren't the beans themselves—it’s what we add to the cup,” Dr. Gosnell says. “If you’re loading it with refined sugars and heavy creamers, you're essentially turning a health drink into a liquid dessert.” These ingredients are often laden with calories, added sugar, and saturated fat, which can negatively impact health when consumed in excess. “This surplus of sugar and calories may lead to increased blood sugar levels and unwanted weight gain over time,” Langhough says. And [artificially-sweetened products](https://www.realsimple.com/artificial-sweeteners-may-be-bad-for-your-brain-new-study-finds-11806644) aren’t much better, as they can disrupt gut microbiome health and cause tummy troubles. Plus, the saturated fat in some creamers may contribute to increased cholesterol levels, especially in high-risk individuals when consumed in high amounts over time. “Additionally, the timing and amount of coffee intake might have an impact on sleep habits, heart rate, and heartburn,” Rodriguez says. Anxiety, restlessness, and jitteriness are also common with caffeine consumption in some people, particularly when enjoyed later in the day. ## How Many Cups Per Day Is Healthy? With these effects in mind, how many cups of coffee per day is ideal—and when is it too much? “It’s suggested that up to three to four cups of coffee may allow the most benefits from coffee with the lowest risk of negative impacts,” Langhough says. 400 milligrams (mg) is usually the gold standard for maximum intake—approximately what’s found in four eight-ounce cups of coffee. Up to five cups can be okay for some people, but once you go beyond this, the negative side effects of coffee become more likely. “When people hit six cups or more, we start seeing the physical toll of caffeine overload,” Dr. Gosnell says. “It’s no longer a helpful boost; instead, it often leads to anxiety, tremors, heart palpitations, and sleep disturbances.” Dehydration can also become a concern once you cross this threshold. Because tolerance varies from person to person, it’s best to take a moderate approach to avoid overdoing it. “The main takeaway is—like everything—moderation is key,” Rodriguez says. ## Remember That Timing Matters But amount isn’t the only factor—timing is also a crucial consideration. “The biggest issue with [late-day coffee](https://www.realsimple.com/what-happens-when-you-stop-drinking-caffeine-in-the-afternoon-11892083) is that caffeine has a surprisingly long half-life, so it’s often still in your system when you hit the pillow,” Dr. Gosnell says. “It’s been shown to significantly reduce rapid eye movement (REM) sleep and overall sleep quality. You might be 'unconscious,' but you aren't getting that deep, restorative rest—which is exactly why you wake up feeling groggy and reaching for another cup the next morning.” Coffee later in the day can also impact your nervous system and ability to relax. “Drinking coffee later in the day can increase anxiety and nervous system activation at a time when the body is meant to wind down,” Langhough says. And if you’re prone to acid reflux, coffee timing is extra important to clock. “Coffee can trigger heartburn and acid reflux in some individuals, thus the intake of coffee later in the day or following a meal—particularly too close to bedtime—can result in discomfort associated with reflux,” Rodriguez says. To be on the safe side, Dr. Gosnell suggests setting a firm coffee cutoff time of at least nine to 10 hours before you intend to go to bed—though this can be more lenient for some folks. “For most adults, the ideal cut-off time to stop drinking coffee is between noon and three p.m.,” Langhough says. And for those very sensitive to caffeine, enjoying your last cup by mid-morning may be the most supportive. Switching to [decaf coffee](https://www.realsimple.com/how-much-caffeine-is-in-a-cup-of-coffee-7571576), tea, or other unsweetened, low, or no-caff beverages can help you stick to an earlier cut-off time—however, even decaffeinated coffee and tea can still have traces of caffeine, so be cautious about how many of these you drink in the afternoon. When it comes down to it, Langhough explains that “genetics, hormones, stress levels, and sleep habits all influence how someone responds to caffeine. Paying attention to how your body responds to caffeine can make drinking coffee a more positive experience.” Explore more: - [Health](https://www.realsimple.com/health) - [Wellness](https://www.realsimple.com/wellness-6375161) Was this page helpful? Thanks for your feedback\! Tell us why\! Other Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our [editorial guidelines](https://www.realsimple.com/about-us-5546943#toc-editorial-guidelines) to learn more about how we fact check our content for accuracy. 1. <https://pubmed.ncbi.nlm.nih.gov/30786114/> 2. <https://www.bmj.com/content/359/bmj.j5024> 3. <https://link.springer.com/article/10.1186/s12970-020-00383-4> 4. <https://pubmed.ncbi.nlm.nih.gov/34384881/> 5. <https://pmc.ncbi.nlm.nih.gov/articles/PMC8066601/> 6. <https://pmc.ncbi.nlm.nih.gov/articles/PMC6163886/> 7. <https://jamanetwork.com/journals/jama/article-abstract/2844764> 8. <https://pmc.ncbi.nlm.nih.gov/articles/PMC12025785/> 9. <https://pmc.ncbi.nlm.nih.gov/articles/PMC10495817/> 10. <https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much> 11. <https://pubmed.ncbi.nlm.nih.gov/34024173/> ## Related Articles [![Disposable coffee cups with lids arranged in a floating pattern]() ![Disposable coffee cups with lids arranged in a floating pattern](https://www.realsimple.com/thmb/1IL_slZwhmp3vH_PUhwOoJy9QhU=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/afternooncoffee-5a13a41c55e94a7e955439d23a7bab42.jpg) What Happens to Your Brain When You Stop Drinking Caffeine in the Afternoon, According to Health Experts](https://www.realsimple.com/what-happens-when-you-stop-drinking-caffeine-in-the-afternoon-11892083) [![Woman sitting at an outdoor cafe drinking a cup of coffee]() ![Woman sitting at an outdoor cafe drinking a cup of coffee](https://www.realsimple.com/thmb/7Th1lCrfH2j5x32G7Jy1SfluwCQ=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/coffee3-f57ffbdd59144d1682ae618274a512c2.jpg) Does Coffee Dehydrate You? 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Readable Markdown	### Key Takeaways - Coffee offers real health perks—thanks to antioxidants and compounds linked to longevity, heart health, and cognitive support. - Up to 3 to 4 cups a day (about 400 mg of caffeine) is generally considered safe; beyond that, side effects like anxiety, poor sleep, and heart palpitations become more likely. - Timing matters: drinking coffee too late in the day can disrupt sleep, increase jitters, and worsen acid reflux. Many Americans start their day with a piping [hot cup of coffee](https://www.realsimple.com/new-study-says-coffee-can-help-you-live-longer-11748513)—a delicious and comforting ritual that offers a boost of energy and motivation to tackle the day ahead. “For many people, it’s routine, comfort, and a small hug in a mug in the morning,” says [Jordan Langhough](http://www.jordanlanghough.com/), registered dietitian and certified personal trainer. Aside from a caffeine jolt, coffee does offer some health benefits. However, there comes a point at which these positive effects diminish, or even begin to work against overall health, if you consume too much. The time of day you [drink coffee](https://www.realsimple.com/best-time-to-drink-coffee-8771762) also matters in this regard. So, at what time—and at how many cups—do these negative effects begin? We asked a handful of health pros. ## The Health Effects of Coffee To many people’s surprise, this popular [caffeinated beverage](https://www.realsimple.com/drinks-that-will-wake-you-up-11734730) actually offers a host of health benefits. Most of these are tied to the bioactive compounds found in coffee. “The secret sauce in coffee is really chlorogenic acid, a powerful antioxidant,” says pediatrician [Heather Gosnell](https://www.eatplantsmdcoach.com/), MD. “Data on coffee’s link to longevity is pretty amazing—drinking about three cups a day throughout adulthood is linked to a 13% lower risk of death from any cause. In real-world terms, that’s about an extra year of life.” This buzzing beverage also supports several individual elements of health. “Coffee is full of antioxidants and has anti-inflammatory effects thanks to natural plant compounds, like polyphenols, that may help protect the body from inflammation and everyday cellular damage,” Langhough says. “It’s also considered an ergogenic aid for physical performance, which can improve endurance performance and reduce perceived exertion during exercise.” Research shows that it may also be protective against heart disease, type 2 diabetes, and depression. Speaking of [brain health](https://www.realsimple.com/habits-sabotaging-brain-health-11776574), coffee’s benefits to this vital organ extend even further. “The caffeine in coffee may enhance cognitive function by reducing dementia and slowing cognitive decline,” shares [Annamarie Rodriguez](https://www.linkedin.com/in/annamarie-rodriguez/), MS, RDN, LD, DipACLM, FAND, plant-based dietitian and owner of Nutrition Directions LLC. That said, there are a few ways in which coffee can take a toll on certain aspects of health. “The biggest downsides to coffee aren't the beans themselves—it’s what we add to the cup,” Dr. Gosnell says. “If you’re loading it with refined sugars and heavy creamers, you're essentially turning a health drink into a liquid dessert.” These ingredients are often laden with calories, added sugar, and saturated fat, which can negatively impact health when consumed in excess. “This surplus of sugar and calories may lead to increased blood sugar levels and unwanted weight gain over time,” Langhough says. And [artificially-sweetened products](https://www.realsimple.com/artificial-sweeteners-may-be-bad-for-your-brain-new-study-finds-11806644) aren’t much better, as they can disrupt gut microbiome health and cause tummy troubles. Plus, the saturated fat in some creamers may contribute to increased cholesterol levels, especially in high-risk individuals when consumed in high amounts over time. “Additionally, the timing and amount of coffee intake might have an impact on sleep habits, heart rate, and heartburn,” Rodriguez says. Anxiety, restlessness, and jitteriness are also common with caffeine consumption in some people, particularly when enjoyed later in the day. ## How Many Cups Per Day Is Healthy? With these effects in mind, how many cups of coffee per day is ideal—and when is it too much? “It’s suggested that up to three to four cups of coffee may allow the most benefits from coffee with the lowest risk of negative impacts,” Langhough says. 400 milligrams (mg) is usually the gold standard for maximum intake—approximately what’s found in four eight-ounce cups of coffee. Up to five cups can be okay for some people, but once you go beyond this, the negative side effects of coffee become more likely. “When people hit six cups or more, we start seeing the physical toll of caffeine overload,” Dr. Gosnell says. “It’s no longer a helpful boost; instead, it often leads to anxiety, tremors, heart palpitations, and sleep disturbances.” Dehydration can also become a concern once you cross this threshold. Because tolerance varies from person to person, it’s best to take a moderate approach to avoid overdoing it. “The main takeaway is—like everything—moderation is key,” Rodriguez says. ## Remember That Timing Matters But amount isn’t the only factor—timing is also a crucial consideration. “The biggest issue with [late-day coffee](https://www.realsimple.com/what-happens-when-you-stop-drinking-caffeine-in-the-afternoon-11892083) is that caffeine has a surprisingly long half-life, so it’s often still in your system when you hit the pillow,” Dr. Gosnell says. “It’s been shown to significantly reduce rapid eye movement (REM) sleep and overall sleep quality. You might be 'unconscious,' but you aren't getting that deep, restorative rest—which is exactly why you wake up feeling groggy and reaching for another cup the next morning.” Coffee later in the day can also impact your nervous system and ability to relax. “Drinking coffee later in the day can increase anxiety and nervous system activation at a time when the body is meant to wind down,” Langhough says. And if you’re prone to acid reflux, coffee timing is extra important to clock. “Coffee can trigger heartburn and acid reflux in some individuals, thus the intake of coffee later in the day or following a meal—particularly too close to bedtime—can result in discomfort associated with reflux,” Rodriguez says. To be on the safe side, Dr. Gosnell suggests setting a firm coffee cutoff time of at least nine to 10 hours before you intend to go to bed—though this can be more lenient for some folks. “For most adults, the ideal cut-off time to stop drinking coffee is between noon and three p.m.,” Langhough says. And for those very sensitive to caffeine, enjoying your last cup by mid-morning may be the most supportive. Switching to [decaf coffee](https://www.realsimple.com/how-much-caffeine-is-in-a-cup-of-coffee-7571576), tea, or other unsweetened, low, or no-caff beverages can help you stick to an earlier cut-off time—however, even decaffeinated coffee and tea can still have traces of caffeine, so be cautious about how many of these you drink in the afternoon. When it comes down to it, Langhough explains that “genetics, hormones, stress levels, and sleep habits all influence how someone responds to caffeine. Paying attention to how your body responds to caffeine can make drinking coffee a more positive experience.”
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