College students who turn to coffee to fuel their academic and social lives, many living off multiple cups a day, are often unaware of the potential health risks of overconsumption.
Dr. Jennifer Weinberg, a Preventive and Lifestyle Medicine Physician and adjunct professor in the Health and Physical Education department, explained that the Food and Drug Administration (FDA) recommends no more than 400 milligrams of caffeine per day for adults, including college students. “That’s about two to three 12-ounce cups of coffee,” she said. “This can vary based on many individual factors though, so some students may be more sensitive and experience adverse impacts with lower consumption.”
Many students, unaware of this risk, exceed the limit, which can lead to negative consequences. On-campus dietitian Mollie O’Kane said, “Excessive coffee consumption can impact the absorption of essential nutrients like iron and calcium, which are vital for overall health, particularly for bone strength.” She added, “Caffeine increases urine output, which leads to dehydration.”
Adding sugars and creams to coffee only exacerbates the health risks. O’Kane explained, “Regularly consuming sugary coffee can lead to weight gain and increase the risk of health issues like diabetes and dental problems.” O’Kane said that drinking black coffee can help manage students’ weight and maintain energy levels all day.
Beyond physical health, excessive coffee intake can negatively affect mental and cognitive functions. According to Dr. Weinberg, short-term effects of excessive caffeine intake include jitteriness, anxiety, and digestive issues. Long-term overconsumption can lead to dependency, increased heart rate, and potential cardiovascular issues.
Coffee can temporarily heighten concentration, making it appealing to college students for late-night study sessions. Dr. Weinberg warns that while coffee can boost performance, excessive use leads to overstimulation, which reduces academic performance. “Caffeine acts as both a cognitive and physical performance enhancer by increasing alertness, concentration, and endurance. However, it also functions as a psychoactive drug, influencing mood and behavior, and can lead to dependence or negative psychological effects like anxiety when consumed in excess,” Dr. Weinberg stated.
Coffee can alter eating habits, especially among college students, leading to skipped meals. Without proper nutrition, students can first have an energy spike and then have an energy crash. “Students who drink coffee in the morning may experience disruption in their appetite due to caffeine being a stimulant, leading them to skip meals or choose less nutritious options. This can result in nutrient deficiencies and energy crashes throughout the day,” O’Kane said.
But one of the biggest mistakes students make is drinking coffee too late in the day, which can diminish sleep. “It is recommended that students stop drinking coffee by 2-3 p.m. to avoid sleep interference,” Dr. Weinberg advised. Lack of sleep might lead to a vicious cycle, with students needing to consume more coffee the next day to stay awake.
As stressful times arise in college students’ lives, like midterms and finals, coffee can become a second lifeline to keep up with the workload. The feeling of anxiety and heart palpitations can become worse as overconsumption of coffee continues. O’Kane recommends students monitor caffeine intake, especially during stressful times. “Maintaining balanced blood sugar through regular meals and snacks, along with mindful caffeine consumption, can help alleviate these effects,” she said. To reduce spiking cortisol levels, limiting one to two cups of coffee a day can be beneficial.
Anya Stuckert, a senior communication major, said, “I usually drink about three cups of coffee a day. On days that I do not have coffee, I usually have a lingering tired feeling and headache and am more irritable.” Dependency on coffee can become a daily need for students.
For many students, like Juliana Leiningen, a senior communication major, the effects of coffee led to a change in lifestyle. “I used to drink two to three cups a day, but I’ve since scaled back after experiencing negative side effects of anxiety,” she said. “Now I stick to one cup a day, before noon, and it’s enough to help me start my day.”
Baristas at Parsons café also see the impact of overconsumption. One barista noted that while most students order coffee responsibly, there are times when they order alarming amounts. “I had a student come in wanting a quad shot with cold brew, and I warned them and helped them fix the order. Most of the time, they agree with me anyway because I’ll make you a drink that will still get you through the day, but won’t give you a heart attack.”
O’Kane recommended that students try one to three cups of coffee per day and alternating between coffee and teas to reduce the coffee cravings. She added, “Incorporating short walks, exercise, or fun activities can relieve stress and boost your energy without the dependence on coffee.”
