CHENNAI: Coffee is one of the most widely consumed beverages in the world and is also a major source of caffeine for most populations. Caffeine is 99 percent absorbed within 45 minutes of ingestion. Peak plasma concentrations occur between 15 and 120 minutes after oral ingestion. This wide variation in time may be due to variations in gastric emptying time between individuals.
The mean half-life of caffeine in the plasma of healthy individuals is about five hours. However, caffeine’s elimination half-life may range between 1.5 and 9.5 hours.
Coffee is high in not only caffeine but also other bioactive compounds, such as polyphenol and chlorogenic acid that have been suggested to confer diverse health benefits. Higher coffee intake may be associated with decreased risk of type 2 diabetes, cardiovascular disease, certain cancers (for example breast, colorectal, endometrial, and prostate cancers), Parkinson’s disease, and mortality.
When it comes to coffee and caffeine, there are plenty of questions surrounding their effects on health, performance, and daily life. From how coffee impacts weight loss and workout performance to concerns about sleep, hydration, and anxiety, the topic can be complex.
Let’s dive into some of the most common questions about coffee and caffeine consumption, backed by science, to help you make informed decisions about your daily brew. Whether you’re a casual coffee drinker or a caffeine enthusiast, these answers will shed light on how to optimise your coffee habits for health, fitness, and overall well-being.
Does caffeine dehydrate you at rest?
The general public has readily accepted that caffeine intake promotes and facilitates fluid loss through a diuresis-like effect. The guidelines from the United States Food and Drug Administration (FDA) recommend limiting caffeine intake to ≤400 mg/day in healthy adults, which equates to ~4–5 cups of coffee.
Moderate daily doses of caffeine (3 mg/kg or~250-300 mg), which is above the reported average in the United States, in habitual drinkers do not seem to augment urine volume. In contrast, excessive and impractical doses of caffeine (6 mg/kg or ≥500 mg) may facilitate acute diuresis. Acute diuresis refers to a sudden and temporary increase in urine production and excretion by the kidneys.
Does caffeine decrease body weight and fat mass?
Regardless of the time of day, caffeine can significantly increase the estimated value of fat oxidation. Additionally, the ability of caffeine to enhance fat oxidation during exercise is higher in sedentary or untrained individuals than in trained and recreational athletes.
As it helps with appetite suppression, boosting metabolism and thermogenesis and improved exercise performance, it can decrease body weight and fat mass in new coffee consumers rather than habituated coffee consumers.
Is there a relationship between coffee and depression?
The relationship between caffeine and depression is highly individualised. While moderate caffeine consumption may provide temporary relief from some depressive symptoms and even have potential mood-enhancing effects for some individuals, excessive or poorly managed caffeine intake can exacerbate anxiety, disrupt sleep, and lead to negative mental health outcomes. Individuals with depression must be mindful of their caffeine consumption and its impact on their well-being, as well as to seek professional guidance, if necessary, as well as consider any other physical diagnoses present.
Can caffeine cause heart problems?
The overall impact of caffeine on an individual’s cardiovascular risk profile is likely to be influenced by a myriad of factors, including dosage, duration of consumption, mode of consumption (e.g., coffee, tea, etc.), and individual metabolic and genetic differences. In addition, much of one’s caffeine consumption is via coffee. The current FDA guidelines suggest consuming no more than 400 mg daily. The effects of 400 mg will differ if one’s body mass is 60 kg vs. 100 kg. Moreover, this must be tempered with the fact that many exercising individuals may exceed that dose when caffeine is used as an ergogenic aid.
Moderation is always key. It is important to hydrate well while also maintaining the dosage levels of caffeine consumption as too much of anything can be detrimental to health and well-being.