Let’s explore how the regular aromatic coffee, decaf and some other alternative caffeine-free options add up; especially for those working at sea or in demanding environments.

Classic regular coffee

Caffeine is the main stimulant in coffee which helps us improve focus and mood. For seafarers on long duty hours, a cup or two can make a real difference. Research even links moderate coffee consumption to improved gut health and reduced risk of type 2 diabetes, liver disease, and certain cancers.

Further it also depends on the form in which it is being consumed. Freshly ground and brewed coffee is more impactful when consumed without any sugar and milk.

But too much of a ‘good’ thing may not be good. The U.S. FDA suggests that healthy adults can safely consume up to 400 milligrams of caffeine per day. This is roughly equivalent to 4-5 cups of coffee with approx. 2 tbsp of medium ground coffee per cup.

The individual tolerances can vary; some people may be more sensitive to caffeine’s effects. Excessive caffeine, especially later in the day can lead to insomnia, dehydration, acid reflux, anxiety and increased heart rate. If you’ve ever felt “wired but tired” after a few strong brews, you know the feeling. And for those on night shifts, caffeine can throw off your body clock and make quality sleep even harder to come by.

Decaf Coffee: Same Ritual, Less Rush

Decaf coffee is coffee that has most of its caffeine removed, offering a similar taste and flavour. For many, it’s a great choice to wind down in the evening or to simply reduce caffeine intake without giving up the comfort of coffee.

Interestingly, decaf still packs health benefits, thanks to compounds like chlorogenic acid that remain even after decaffeination. Studies show that decaf drinkers may also enjoy lower risks of certain chronic diseases, though the protective effect tends to be slightly less than regular coffee.

And if you’re someone who experiences jitters or disrupted sleep from caffeine, decaf is a gentle and safer option. While you choose this option, it is also important to remember that this coffee undergoes the chemical processing to reduce its caffeine content.

Going Beyond Coffee: Caffeine-Free Alternatives

Not a fan of decaf coffee? There’s a whole world of caffeine-free, coffee-like beverages that offer a healthy and comforting experience without the stimulant effects.

  • Chicory root: It is roasted and brewed like coffee and has a rich, nutty, woody, earthy and bitter taste. Bitter taste can be balanced with a flavour or sweetener. It’s gentle on the gut and even supports digestion.
  • Barley tea (mugicha): A popular drink in Japan and Korea, it’s nutty, cooling, and great for hydration, perfect after a hot shift.
  • Chicory and barley blend: A chicory and barley blend coffee generally offer a taste like coffee but with a distinct earthy, nutty, and slightly sweet flavour profile.
  • Rooibos or herbal blends: Naturally caffeine-free and often rich in antioxidants. These beverages are especially useful during night shifts, post-dinner, or for those looking to cut back on stimulants while still enjoying a warm cup.
  • Golden latte: Golden latte/ golden milk is mixture of milk, turmeric, cardamom, cinnamon, ginger with a hint of vanilla (optional). It is a warm, soothing, immune boosting & antioxidant rich beverage.

What will work best for you?

A thoughtful mix might be the key:

  • If you want to reduce the caffeine consumption, have a regular coffee in a moderate amount in the morning.
  • Switch to decaf or caffeine-free alternatives which suit you well, in the afternoon or evening.
  • Stay hydrated and avoid caffeine at night.

By diversifying your beverage choices onboard, you not only support better sleep and digestion but also give your body a break from the constant caffeine load, while still enjoying the comfort of a good brew.

For personalized guidance on nutrition or healthy choices onboard, feel free to reach out to our in-house nutritionist, Ms. Akshaya Mondkar, at nutritionist@executiveship.com.