People have been told to avoid coffee before 9am (stock image)(Image: Frank Lee via Getty Images)
Many of us wake up craving a morning coffee, but you might be taken aback to learn that there are times when it’s best not to indulge. In fact, you could be doing more harm than good, as the timing of your caffeine fix can have a significant impact on your health.
Rojina Shams Nateri, Pharmacist at Roseway Labs, explained that drinking coffee first thing, without hydrating with water, exacerbates your overnight dehydration and goes against your body’s natural rhythms. Cortisol, the body’s wake-up hormone, peaks around 30 to 60 minutes after waking, and Rojina pointed out that flooding your system with caffeine before this hormone has had a chance to work its magic disrupts your body’s natural regulation.
She further explains that caffeine can wreak havoc with hormones. Interestingly, there’s actually an optimal time to enjoy your coffee if you want to get the most out of it.
Offering expert advice, Rojina said: “It’s much better tolerated 60 to 90 minutes after waking, as it allows adrenal function to balance out, meaning the caffeine in your coffee is used more strategically and effectively.”
However, she also cautioned that it’s not just coffee that can cause issues. She went on to highlight several so-called “healthy” trends that should also be given a wide berth.
For instance, a breakfast high in sugar and low in protein can wreak havoc with your blood sugar levels and sustained energy, says the expert. Cold showers also stimulate adrenaline, which can be depleting over time, particularly during winter when your body is already working hard to maintain warmth.
Exercising on an empty stomach can lower glucose and glycogen levels, adding to the body’s stress and making you feel more fatigued rather than alert. Checking emails first thing in the morning triggers an early dopamine spike, leading to mental exhaustion.
The optimal way to wake up
For improved and more consistent energy, Rojina suggests a leisurely morning routine. She said: “Start with water before caffeine to restore hydration.
“Limit screen exposure in the first hour and try to get natural morning light in with a walk, for example, to support your circadian rhythm.”
She also recommends getting proper tests before taking supplements. She added: “B12, iron and magnesium are great but they should always be guided by blood test results to ensure a true clinical benefit.
“Magnesium is often better suited to evening use rather than for immediate energy.”
Drinking coffee before 9am could be why you’re worn out by 3pm. Many people are causing blood sugar spikes and draining their nervous system without realising.
By holding off on your caffeine fix, you allow your body’s natural cortisol (stress hormone) levels to peak and then decrease, preventing excessive jitters and allowing caffeine to provide a more effective, natural energy boost.
Moreover, consuming coffee on an empty stomach as soon as you wake up can heighten stomach acidity, potentially leading to acid reflux. There are several reasons why it’s preferable to wait.
So, in summary, hydrate first, consume protein and hold off for 60 to 90 minutes before having that morning brew. You’ll notice the difference come afternoon.