When should you have your first cup of coffee of the day? (2024)

New Delhi,UPDATED: Jun 27, 2024 16:47 IST

Raise your hand if you can barely start your day without that heavenly sip of java! Many of us depend on coffee to wake up, stay focused, and get through our to-do lists. But, here comes the tricky part. The Internet is abuzz with “experts” telling you not to have coffee this time and that time and reduce the intake etc. And if that bothers you, keep reading.

When to have your first cup

Believe it or not, the best time for your first cup isn't right when you roll out of bed. Here’s why: our bodies follow a natural rhythm called the circadian clock. This internal clock controls the release of cortisol, a hormone that makes us feel alert.

Cortisol levels are naturally high when you wake up, typically between 6 am and 10 am, peaking around 8-9 am. So, if you down a cup of coffee during this peak, you might not get full energy, and it could even lead to building up a tolerance.

Dr Mukesh Mehra, director - internal medicine, Max Super Speciality Hospital, Patparganj, Delhi says, “The ideal time for your first cup of coffee is between 9.30 am and 11.30 am. This timing aligns with the natural dip in cortisol levels, which are high upon waking and start to decrease mid-morning.”

How timing coffee helps with caffeine tolerance

Caffeine tolerance is when your body gets used to caffeine and the visible effects don’t really show up. So, maintaining a proper time for your coffee consumption can also help with caffeine tolerance, says Dr Mehra.

“By aligning coffee consumption with natural cortisol rhythms and avoiding caffeine during high cortisol periods, you can prevent increased tolerance. Consuming coffee when cortisol is naturally lower makes the caffeine more effective and helps maintain sensitivity,” he adds.

When to have your last cup

As for your last cup of coffee, it’s all about ensuring it doesn’t interfere with your sleep. Caffeine has a half-life of about 5-6 hours, which means it can stay in your system for a while. If you’re sensitive to caffeine or have trouble sleeping, you’ll want to be more cautious.

Dr Pavan Dhoble, junior consultant, gastroenterology, PD Hinduja Hospital and MRC, Mumbai says, “You shouldn’t have coffee just before bedtime, and when on an empty stomach or fasting. Black tea or any other light brew is a better alternative in this case.”

“For most adults, the recommended cut-off time for coffee should be around 2-3 pm. Older adults, who metabolise caffeine more slowly, may need to stop even earlier, around noon,” adds Dr Mehra.

Coffee: Hero or villain?

There is no denying that in the books of “good foods” coffee fails to make its presence felt. But in reality, this is all about perception and coffee drinking comes with its own benefits.

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• “Drinking coffee mid-morning can enhance cognitive function and mood due to optimal cortisol levels,” says Dr Mehra.
• “Coffee before a workout can improve physical performance by increasing adrenaline and fat oxidation,” he adds.

• “Black coffee, at least 3 cups, without sugar is good for you if you have fatty liver disease,” says Dr Dhoble.
• Consuming coffee with or after a meal can aid digestion and metabolism by promoting gastrointestinal motility and nutrient absorption.

Who should stay away

While coffee has many benefits, it's not for everyone.

• If you’re prone to anxiety, you might find that caffeine makes your symptoms worse.
• Pregnant women are often advised to limit their caffeine intake due to potential risks to the baby.

• Those with heart conditions or high blood pressure should also be cautious, as caffeine can cause a temporary spike in heart rate and blood pressure.
• And if you have trouble sleeping, coffee might be your worst enemy.

So, if any of these apply to you, it might be best to either cut back or opt for decaf.

The dregs

Coffee indulgence is best enjoyed with a sense of timing and an awareness of how much you're consuming. Catch your first cup after the morning rush, and enjoy your last one early enough to snooze peacefully. That should take care of it all.