Coffee helps you stay alert and improve concentration, but drinking it correctly is essential to maximize its benefits without side effects. According to experts, timing, method of consumption, and dosage are three crucial factors.
Do not drink it immediately upon waking up.
Many people have a habit of drinking coffee right after waking up, but this isn't the optimal time. According to studies published in the U.S. National Library of Medicine, the hormone cortisol—which helps the body stay alert—peaks about 30-45 minutes after waking up.
Dr. Charlene Gamaldo, a sleep expert from the US, says that cortisol levels are typically high in the early morning, so drinking coffee too early can reduce the stimulating effects of caffeine. It's best to wait about 60-90 minutes after waking up before drinking coffee.
It's best to wait about 60-90 minutes after waking up before drinking coffee.
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Best time: mid-morning
The period between 9:30 and 11:30 a.m. is considered ideal, as cortisol levels begin to decrease. Dr. Michael Breus, a member of the American Academy of Sleep Medicine, says that drinking coffee at this time is more effective in increasing alertness without "overloading" the body.
You shouldn't drink coffee on an empty stomach.
A common mistake is drinking coffee on an empty stomach. According to the Cleveland Clinic (USA), this can increase stomach acid secretion and cause feelings of restlessness in some people.
Dr. Amy Goodson, a registered dietitian from the US, recommends drinking coffee after a light meal to reduce irritation and maintain stable energy levels.
The right dosage is key.
According to the U.S. Food and Drug Administration, healthy adults should limit their caffeine intake to approximately 400 mg per day (equivalent to 3-4 cups of coffee).
Drinking too much coffee can cause anxiety, rapid heartbeat, and affect sleep.
Personalized to fit your body.
Not everyone reacts the same way to coffee. According to the Cleveland Clinic, sensitivity to caffeine depends on genes and metabolic rate.
Professor Dariush Mozaffarian, a cardiologist, nutritionist, and public health expert at Tufts University (USA), believes that coffee is beneficial when consumed correctly, but its effects should be adjusted according to individual health conditions.
The best way to drink coffee in the morning is not immediately upon waking up, but to wait 60-90 minutes, drink it after a meal, and maintain a moderate amount . According to experts, this is the way to maximize the benefits of coffee while protecting your long-term health.