Too much coffee? Doctor explains what you're doing wrong and how to fix it

India Today

09-07-2025

That morning cup of coffee may feel like a sacred ritual, but what if your beloved brew is quietly sabotaging your health? In a candid interview with clinical nutritionist Dr Manjari Chandra Senior Consultant - and Max Healthcare, we unpacked the most pressing questions coffee lovers often ignore from acidity to addiction and everything in between.As more and more Indians begin their day with caffeine and often rely on it to power through work and workouts, Dr Chandra warns that while coffee has benefits, the way we consume it makes all the difference.advertisement'It's not the coffee that's the problem, it's what we add to it and how frequently we reach for it,' she says.
1. Is there a right time for coffee?Coffee timing can directly affect your sleep.'If you're drinking coffee post 4 or 5 PM, chances are high it'll interfere with your sleep,' Dr. Chandra explains.Caffeine has a half-life of about 5–6 hours, which means it stays in your system long after your last sip. So, yes—those late-evening brews might be the real culprits behind your restless nights.2. That first cup is a need or habit?Many of us swear we can't function without our morning dose. But is it truly essential?'A cup or two is okay. In fact, adding healthy fats like ghee or coconut milk to your coffee can be beneficial,' she says. 'The real issue arises when you add sugar and dairy—it leads to sugar rushes and unhealthy cravings.'This makes bulletproof-style coffee (with ghee or coconut oil) a smarter choice than the frothy sugar-loaded lattes common today.3. Are four cups a day too many?Moderation is key.'Too much caffeine is never a good idea. More importantly, how you take it matters. Coffee with sugar and milk gives you quick energy, but it also causes crashes and cravings for junk,' Dr Chandra warns.Stick to two cups a day, ideally spaced out and always consider what you're mixing into your mug.4. Is black coffee really better?The verdict is clear:'Sugar and milk shouldn't be part of your daily coffee habit. Black coffee, especially good quality one, is rich in antioxidants and a much better choice,' she says.While black coffee may feel bitter initially, it's a taste you can develop—just like dark chocolate or green tea.5. Is coffee on an empty stomach causing my acidity?This is a common issue, especially for those with digestive problems.'If you have acid reflux or poor digestion, avoid drinking coffee first thing in the morning,' Dr. Chandra advises. 'It can irritate your gut and worsen acidity.'Instead, begin your day with lukewarm water or herbal tea and save coffee for after breakfast.advertisement6. Coffee vs. energy drinks: What's better before a workout?'Black coffee or coffee with ghee is definitely better,' she affirms. 'Energy drinks are a complete no, they're loaded with sugar, artificial stimulants, and additives.'Natural caffeine, in moderation, can offer a cleaner, more sustained energy boost than commercial energy drinks.7. Do coffee crashes come from sugar, not caffeine?Yes. And here's why:'The sugar in your coffee causes blood sugar spikes, which lead to crashes and fatigue. That's not the coffee's fault—it's the sweetener,' Dr. Chandra clarifies.Want steady energy? Drop the sugar.8. Is black coffee just bitter hype?Dr Chandra believes it's a matter of training your taste buds.'Once you get used to the taste of black coffee, you'll start enjoying it. High-quality beans taste smooth and are loaded with health benefits.'So ditch the sugar syrup and give your palate time to adjust—you might be surprised.9. Should I switch to green tea or matcha in the afternoons?Absolutely.'Green tea and matcha are excellent options for late afternoons or evenings. They offer a gentle caffeine boost without messing with your sleep cycle,' she explains.Both are rich in antioxidants and hydrating too.advertisement10. Love or low-key addiction?'Coffee isn't technically addictive like narcotics, but people do develop a dependency on the stimulation it gives,' she says.If skipping your cup makes you irritable or lethargic, it may be time to reassess your relationship with caffeine.11. Can coffee affect gut health and hydration?Overconsumption may backfire.'Too much coffee can dehydrate you and irritate the gut in multiple ways,' says Dr Chandra. 'Stick to a limited amount and ensure you're hydrating well alongside.'Always pair your cup with a glass of water, especially during hot summer months.12. How to cut back without turning into a zombie?Gradual swaps help.'Start replacing coffee with hydrating drinks like infused water, mint tea, green tea or chamomile. These provide clarity and calm without the caffeine crash,' she recommends.This helps you recalibrate your energy levels without withdrawal symptoms.Coffee can be your friend, or your foe. The key lies in conscious consumption. As Dr. Chandra summarises:'Use coffee as a support tool, not a crutch. How and when you drink it—and what you add—matters far more than the caffeine itself.'So the next time you reach for that third cup, pause and ask yourself: Am I drinking this out of habit, or because I really need it?KEY TAKEAWAYS:Avoid coffee post 4 PM to protect your sleep.Choose black coffee over milk-and-sugar blends.Coffee on an empty stomach? Only if your gut can handle it.Don't exceed 2–3 cups per day.Switch to herbal or green teas in the evening.- Ends