Coffee is one of the most popular beverages worldwide, enjoyed for its taste, aroma, and energizing effects. However, despite its widespread consumption, several myths and misconceptions about coffee persist. This article aims to debunk some of the most common myths about coffee, providing evidence-based information to promote informed coffee consumption.

Myth 1: Coffee Dehydrates You

One of the most pervasive myths about coffee is that it dehydrates you. While it’s true that caffeine has a mild diuretic effect, meaning it can increase urine production, moderate coffee consumption doesn’t appear to cause dehydration. Studies have shown that drinking 300–400 mg of caffeine per day, roughly equivalent to 3–4 cups of coffee, has similar hydrating effects to drinking water in healthy adults.

Myth 2: Coffee is Bad for Your Bones

Another common concern is that coffee may negatively impact bone health. Some believe that caffeine can leach calcium from bones, increasing the risk of osteoporosis. However, the effect of caffeine on calcium excretion is minimal, and studies suggest that it can be offset by adding a small amount of milk to your coffee. Moderate coffee consumption is unlikely to harm bone health in most people.

Myth 3: Coffee Causes Cancer

In the past, coffee was classified as “possibly carcinogenic to humans” by the International Agency for Research on Cancer (IARC). However, more recent research has led IARC to change its classification of coffee to “not classifiable as to its carcinogenicity to humans”. Studies have shown that coffee may actually protect against certain types of cancer, including liver cancer, endometrial cancer, and melanoma.

Myth 4: Coffee Will Keep You Up at Night

While it’s true that caffeine can interfere with sleep, the effects vary from person to person. For many people, a cup of coffee in the morning or early afternoon won’t affect their sleep. However, those who are sensitive to caffeine may experience sleep disturbances if they consume coffee close to bedtime.

Myth 5: Coffee Has No Health Benefits

Contrary to this myth, coffee offers various potential health benefits. Studies have linked coffee consumption to a lower risk of several diseases, including type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, heart disease, and stroke. Coffee is also a good source of antioxidants, which can protect cells from damage.

Conclusion

Coffee, when consumed in moderation, is a safe and potentially beneficial beverage for most people. While some myths about coffee persist, scientific evidence suggests that it doesn’t dehydrate you, harm your bones, or cause cancer. In fact, coffee may offer various health benefits, including protection against certain diseases and a boost in energy and focus.

It’s important to be mindful of your caffeine intake and avoid excessive consumption, especially if you are sensitive to caffeine or have certain health conditions. As with any dietary choice, moderation and informed consumption are key to enjoying the benefits of coffee without any adverse effects.

Citations:

Hensrud, D. (2021, June 11). Coffee and health: What the research shows. Mayo Clinic. Retrieved February 12, 2025, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coffee-and-health/faq-20058339

Brown, M. J. (2022, July 29). Caffeine: Myths and facts. WebMD. Retrieved February 12, 2025, from https://www.webmd.com/diet/caffeine-myths-and-facts

Johns Hopkins Medicine. (2023, August 10). 9 reasons why (the right amount of) coffee is good for you. Johns Hopkins Medicine. Retrieved February 12, 2025, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you