It’s 9am and you still feel groggy because you haven’t had that morning cup of coffee yet. Then 1pm rolls around, and you have to buy another cup at the vendor near your office just to be able to make it through the afternoon. A friend drops by at 4pm and you suggest popping into Starbucks. Can’t say no to the frappucino/latte/whatever, right? Uhhh, face it, if you’re becoming this dependent on the stuff, maybe it’s time to deal with it.

The Good Side of Coffee…

It’s got caffeine, and when you drink it, you’re on your game. According to Utumporn Pinitchun, a dietitian, one cup of coffee can keep your brain alert for up to half a day before its effect wears off. Although some researchers claim that coffee can prevent prostate cancer or Parkinson’s disease, it’s still speculative, and no hospital actually recommends their patients drink coffee.

…And the Bad

Though it keeps you up longer at night, your body still requires those hours of sleep. So it’s more likely that you’ll doze off during the day if you drink coffee to stay up at night. Drinking too much of it can also stain your teeth and give you bad breath, especially if you are someone who drinks a cup of black coffee and smokes a cigarette instead of breakfast!

More Than Meets the Eye

Coffee also increases the risk of getting a heart attack. Caffeine stimulates the heart, and can cause some parts of the heart to weaken. Another direct effect of caffeine is that it increases blood sugar and triglyceride levels, so it’s a no-no for those with diabetes or high cholesterol. Other side effects of coffee are unsteady hands, restlessness, headaches and moodiness.

How Much Is Too Much?

“If you find yourself drinking more than two cups, or more than 200mg of caffeine a day, it’s too much,” Utumporn says. It is quite possible to physically need to have coffee, as the caffeine is mildly addictive. Also, caffeine stimulates the brain so when it doesn’t get caffeine, it cannot function properly and withdrawal symptoms will start occurring.

Letting Go of the Mug

If you’ve become too dependent on coffee, you should slowly reduce the amount you drink from five cups a day down to four, and finally down to the “safer” levels of one to two cups a day, though that is still a lot. While some people say quitting cold turkey works, Utumporn advises that quitting gradually is better when handling an addictive substance like caffeine. Some withdrawal symptoms can include dizziness and other irritations. Headaches can become so severe that some people suffering from withdrawal symptoms cannot go to work or function at all. Still, in moderation, coffee is a way to keep you up after a tiring day of work or study. Just don’t let it become your best friend.