INTI — The Summer Drink ☀️ Organic Ginger, Turmeric & Lemon

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Coffee: How Many Cups a Day, at What Time — and the One Cup Too Many That Ruins Your Nights

Coffee isn't the problem. The 5th cup, the dessert-latte and the 4pm espresso are. Here are the real numbers, the half-life nobody calculates, the morning window where coffee works for nothing — and the ritual that replaces the cup too many.

• 📊 The real numbers (and they're generous): up to ~400mg of caffeine a day — about 3-4 cups of filter coffee or 4-5 espressos — stays within the zone European authorities consider safe for most adults. Coffee even brings antioxidants. The problem is almost never THE coffee: it's the timing, the count, and what you put in it
• ⏰ The half-life nobody calculates: caffeine's half-life is 5 to 6 hours — the 4pm coffee still leaves a quarter of its dose in your blood at midnight. You « sleep anyway »? Your deep sleep gets amputated without you feeling it. The simple rule: last coffee 8 hours before bed — for an 11pm bedtime, nothing after 3pm
• 🍮 The coffee that no longer is one: an espresso = ~2 kcal, 0 sugar. A caramel latte or a frappé = 20 to 40 g of added sugar — a liquid dessert with a coffee alibi. And the sweetened « cappuccino » from the office machine plays on the same team as the 3pm soda. If your coffee needs a dome lid and a straw, it's not coffee anymore
• 🌅 The 6:30am coffee works for nothing: on waking, your cortisol — the alertness hormone — is naturally at its peak: coffee has almost nothing to add, it merely maintains the attachment to the gesture. The smarter window: 9:30-11am, as cortisol comes down. The wake-up move that changes everything: a BIG glass of water — and the ginger ritual: cool water + 1 dose of INTI (0% added sugar, 0 caffeine), the bite that wakes you without borrowing from the next night's sleep
• 😴 The cup too many is a lie: the 3pm slump almost never signals a coffee shortage — it signals a shortage of sleep, hydration or a real break. The 5th cup masks it for 45 minutes and damages the night that would have repaired the problem. The circle-breaking alternative: the jug of water + INTI on the desk and a 10-minute walk — the combo that treats the cause instead of postponing it

The coffee protocol of an adult who sleeps: 2-3 real cups max, the first around 9:30am, the last before 3pm, zero sweetened versions — and the ginger ritual at wake-up and mid-afternoon for the moments when the gesture is missed more than the caffeine. ⚠️ Pregnancy: 200mg/day max (2 cups). Hypertension, anxiety, reflux or rhythm issues: coffee is a conversation with your doctor. And weaning is gradual — cold turkey guarantees 2-3 days of headaches.

❓ FAQ

How many coffees a day can you drink?

Up to ~400mg of caffeine a day — about 3-4 cups of filter coffee or 4-5 espressos — stays in the safe zone for most adults according to European authorities (200mg max during pregnancy). The real questions are timing and form: caffeine's half-life is 5-6 hours, so last coffee 8 hours before bed (nothing after 3pm for an 11pm bedtime) — the 4pm coffee amputates deep sleep even when you « sleep anyway ». The 6:30am coffee works for nothing (waking cortisol is already at its peak): the smart window is 9:30-11am, and the first wake-up move should be a big glass of water — the ritual of cool water + 1 dose of INTI (0% added sugar, 0 caffeine) wakes you with its bite without touching the next night. Avoid the sweetened versions (caramel lattes, frappés: 20-40 g of added sugar — liquid desserts). The 3pm slump signals a lack of sleep or water, not of coffee.