The Best Time of Day to Drink Coffee

Most people enjoy their daily cup of coffee in the morning, but others drink it throughout the day. Whether it’s for work, exercise, or even after dinner, the timing of your coffee can affect your health and well-being.

How Timing Your Coffee Intake Can Influence Your Health

Coffee is associated with several health benefits, such as reducing the risk of type 2 diabetes and liver cancer, and boosting exercise performance. However, does the time you drink coffee matter for your health?

Morning Coffee: Boosting Energy and Alertness

Coffee contains caffeine, a stimulant that increases alertness and energy levels. A typical cup of coffee has around 92 milligrams (mg) of caffeine. Drinking coffee in the morning can help you wake up and feel more energetic. However, it might also affect your blood sugar and hormone levels.

Cortisol Levels: Cortisol is a stress hormone that helps regulate metabolism and immune function. Some believe that drinking coffee first thing in the morning can spike cortisol levels. While studies show caffeine might raise cortisol under stress, regular coffee drinkers typically don’t experience significant changes in cortisol levels. However, if you’re stressed, consider reducing caffeine intake to manage cortisol better .
Blood Sugar Control: Drinking coffee after a poor night’s sleep can negatively impact glucose tolerance. A study showed that consuming coffee before a sugary drink increased blood sugar levels by 50%. If you have blood sugar issues, it’s better to have a protein-rich meal before your morning coffee .

Afternoon Coffee: Enhancing Performance

Drinking coffee in the afternoon can improve physical and mental performance.

Exercise: The International Society of Sports Nutrition recommends consuming caffeine about 60 minutes before a workout to maximize its benefits .
Work and Study: Coffee can enhance brain function and alertness, helping you perform better at work or school. However, be cautious about drinking coffee too late in the afternoon as it can disrupt your sleep pattern. It’s best to avoid caffeinated drinks within six to eight hours before bedtime if you’re sensitive to caffeine .

Evening Coffee: Risk of Sleep Disruption

Drinking coffee in the evening can affect sleep, especially for those sensitive to caffeine. It can delay sleep onset and reduce overall sleep time, leading to a cycle of increased caffeine consumption to counteract sleep deprivation. To avoid this, consume your last cup of coffee at least eight hours before bedtime .

Coffee for Weight Loss

Coffee might help with weight loss and fat reduction. Studies suggest that coffee can boost fat loss, especially deep belly fat, and reduce calorie intake when consumed 30 minutes to 4 hours before meals . Drinking coffee before exercise can also enhance fat-burning and calorie expenditure, aiding in weight loss . However, don’t rely solely on coffee for weight loss; a balanced diet is crucial.

Best Time to Drink Coffee

While there is no definitive “best time” to drink coffee, here are some tips:

Morning: Best for boosting energy after a protein-rich meal if you have blood sugar issues.
Afternoon: Great for improving exercise and mental performance but avoid it within eight hours before bedtime.
Exercise: Drink coffee about 60 minutes before a workout for maximum benefits .

Managing Your Caffeine Intake

To avoid negative effects, limit your caffeine intake to under 400 mg per day (about four cups of coffee). Pregnant women should limit it to 200 mg per day to prevent complications . If you consume more than four cups a day, consider switching to decaf or trying lower-caffeine alternatives like green tea .

Coffee offers many health benefits, but timing your intake is key. Morning and afternoon coffee can boost energy and performance, while evening coffee might disrupt sleep. Adjust your coffee habits based on your health needs and daily routine for the best results.