One expert pinpoints the exact time you should enjoy your cuppa to avoid an early post-caffeine crash and reap plenty of other health benefits
There’s a perfect time to enjoy your morning coffee after waking up – and it might not be when you think. With searches for “best time of day to drink coffee'” soaring by 200% in the past month, an expert has revealed the optimal ways to savour your favourite cuppa.
Recent research suggests those who indulge in their coffee fix in the morning may reap the most health benefits, but not by gulping it down as soon as they get out of bed. Zara Hiridjee, a nutritionist and founder of Flourish with Zara, has shed light on the best timing for your morning java.
She said: “Right after waking, your body releases cortisol, a hormone linked to alertness. Drinking coffee during this spike may feel redundant.” Instead, it’s recommended to hold off for 30 to 90 minutes to let cortisol do its job first. Zara said: “Introducing caffeine after this period complements your natural rhythm rather than competing, providing a smoother, more noticeable boost.”
In essence, chugging coffee immediately upon waking can lead to a sharp energy surge followed by an afternoon slump, whereas “delaying coffee can help maintain steady energy levels throughout the day” – ideal for those aiming to tap into their most energised and productive selves.
With more than 2.25 billion cups of coffee being consumed daily, it remains the world’s most popular beverage. However, the benefits of drinking coffee can be undermined by overconsumption. To assist, Zara suggested the ideal amount of coffee to consume, reports the Express.
She said: “The short answer is that there’s no one-size-fits-all number. That said, most research points to about three to four cups a day, or roughly 300mg-400mg of caffeine, as a reasonable upper limit for many healthy adults.
“Within this range, benefits such as heightened alertness, potential cognitive and metabolic perks are often reported.” Moving on, Zara dropped some critical hints for those who might be overdoing their caffeine consumption.
She said: “If you find that your focus is actually worse or you’re crashing in the afternoon, that might be a clue you’re pushing past your tolerance. Another thing to watch for is reliance. If you need multiple cups just to feel baseline functional, it might be a signal to scale back or take a short caffeine break to reset your sensitivity.”
One approach Zara suggested was cycling your coffee intake and considering “strategic pauses”, noting the benefits such a break can have on heightening caffeine’s effects subsequently by resetting sensitivity.
Moreover, she offered an alternative: even swapping one cup of regular coffee for decaf can give your receptors a partial break.
To top it off, Zara suggested other food and drink that could potentially bolster caffeine’s impact.
“Green tea, containing the compound L-theanine, works synergistically with caffeine to enhance focus, helping to create a calm yet alert mental state, ideal for productivity,” she said.
Adding a dash of full-fat milk or blending your coffee with unsalted butter can also be beneficial. Zara continued: “Healthy fats can slow the absorption of caffeine, providing a more steady energy boost, instead of a quick spike.”
Consuming complex carbohydrates and rich proteins can help maintain energy levels and stabilise blood sugar which, Zara added, is “helpful to prevent the crash coffee drinkers can experience”.
If you’ve had one too many cups of joe or simply want to counteract its effects quickly, the nutritionist has a handy tip.
“Water is key,” she emphasised. “Caffeine is a mild diuretic, so having water throughout the day – particularly alongside coffee – can help prevent dehydration and the groggy feeling that can follow.
“Magnesium-rich foods can help to relax the nervous system and counteract over-caffeination.
“Bananas, almonds, spinach and dark chocolate are excellent sources, and herbal teas like chamomile can help offset any overstimulation later in the day.”
