Raise your hand if you can’t start your day without that delicious java! Many of us rely on coffee to wake up, focus, and get our tasks done. But, here comes the tricky part. The internet is full of “experts” telling you not to drink coffee this time and that time and cut back on it, etc. And if that bothers you, keep reading.

When to drink your first cup?

Believe it or not, the best time to drink tea is not the first thing you get out of bed. Here’s why: Our bodies follow a natural rhythm called the circadian clock. This internal clock regulates the secretion of a hormone called cortisol, which makes us feel alert.

Cortisol levels are naturally high when you wake up, usually between 6 and 10 a.m., with a peak around 8-9 a.m. So, if you drink a cup of coffee during this peak, you may not get the full energy boost you need, and may even develop a tolerance to it.

“The best time to have your first cup of coffee is between 9.30 and 11.30 a.m. This time coincides with the natural drop in cortisol levels, which are high upon waking and begin to decline in mid-morning,” says Dr Mukesh Mehra, director, internal medicine, Max Superspeciality Hospital, Patparganj, Delhi.

How Coffee Time Helps Caffeine Tolerance

Caffeine tolerance occurs when your body gets used to caffeine and its direct effects don’t really show. Therefore, Dr. Mehra says that maintaining a proper time to drink coffee can also help with caffeine tolerance.

“By aligning coffee consumption with natural cortisol rhythms and avoiding caffeine during high cortisol periods, you can prevent the increase in tolerance. Consuming coffee when cortisol is naturally low may make caffeine more effective and help maintain sensitivity,” he said.

When do you drink your last cup?

As for your last cup of coffee, it’s important to make sure 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 quite some time. If you’re sensitive to caffeine or have trouble sleeping, you may want to be extra careful.

“You should avoid drinking coffee just before bedtime and on an empty stomach or while fasting. Black tea or any other light beverage is a better option in this case,” says Dr Pawan Dhoble, Junior Consultant, Gastroenterology, PD Hinduja Hospital & MRC, Mumbai.

“For most adults, the recommended time to drink coffee is around 2-3 p.m.,” says Dr. Mehra. “Older adults, who digest caffeine more slowly, may need to stop drinking coffee even earlier, around noon.”

Coffee: hero or villain?

There is no denying that coffee fails to make its presence felt in the books of “good food”. But in reality, it all depends on perception and drinking coffee has its own benefits.

• “Drinking coffee in the morning can improve cognitive function and mood due to optimal cortisol levels,” says Dr. Mehra.
• He adds, “Drinking coffee before a workout may improve physical performance by increasing adrenaline and fat oxidation.”

• “At least 3 cups of black coffee without sugar is good for you if you have fatty liver disease,” says Dr Dhoble.
• Consuming coffee with or after meals may aid digestion and metabolism by promoting gastrointestinal motility and nutrient absorption.

Who should stay away?

Even though coffee has many benefits, it’s not for everyone.

• If you suffer from anxiety, you may find that caffeine makes your symptoms worse.
• Pregnant women are often advised to limit caffeine intake due to potential risks to the baby.

• People with heart disease or high blood pressure should also be careful, as caffeine can cause a temporary increase in heart rate and blood pressure.
• And if you have trouble sleeping, coffee can be your worst enemy.

So, if any of these apply to you, it is better to either reduce your intake or opt for decaffeinated coffee.

Sediment

Coffee can be enjoyed while keeping track of time and knowing how much coffee you are drinking. Have your first cup after the morning rush and the last cup early enough to allow you to sleep peacefully. This will make everything okay.