Coffee is one among the world’s hottest beverages. It contains a really popular stimulant called caffeine.

Many people reach for a cup of this caffeinated beverage immediately after rising, whereas others believe it’s more beneficial to carry off for a couple of hours.

This article explains when the simplest time to drink coffee is to maximize its benefits and minimize its side effects.

Cortisol and coffee

Many people enjoy a cup — or three — of coffee upon rising or shortly thereafter.

However, it’s thought that drinking coffee timely after rising decreases its energizing effects, as your stress hormone cortisol is at its peak level at this point.

Cortisol may be a hormone which will enhance alertness and focus. It also regulates your metabolism, system response, and vital sign.

The hormone follows a rhythm specific to your sleep-wake cycle, with high levels that peak 30–45 minutes after rising and slowly decline throughout the remainder of the day.

That said, it’s been suggested that the simplest time to drink coffee is mid- to late-morning when your cortisol level is lower.

For most people that rise up around 6:30 a.m., this point is between 9:30 and 11:30 a.m.

While there could also be some truth to the present , no studies so far have observed any superior energizing effects with delaying your morning coffee, compared with drinking it immediately upon rising.

Another reason why it’s been suggested that you simply should delay your morning coffee is that the caffeine from can increase cortisol levels.

Drinking coffee when your cortisol level is at its peak may further increase levels of this hormone. Elevated levels of cortisol over long periods can impair your system , causing health problems.

Still, there are no long-term studies on the health implications of elevated cortisol from drinking coffee.

Moreover, caffeine-induced increases in cortisol tend to be reduced in people that regularly consume caffeine.

That said, there’s likely no harm if you favor to drink coffee upon rising instead of several hours thereafter.

But if you’re willing to vary up your morning coffee ritual, you’ll find that delaying your coffee intake a couple of hours may offer you more energy.


the simplest time to drink coffee is assumed to be 9:30–11:30 a.m. when most people’s cortisol level is lower. Whether this is often true, remains to be determined. Caffeine can increase cortisol, but the long-term health implications of this are unknown.

Coffee can boost exercise performance

Coffee is understood for its ability to market wakefulness and increase alertness, but the beverage is additionally an efficient exercise performance enhancer due to its caffeine content.

Plus, can be a way cheaper alternative to caffeine-containing supplements like pre-workout powders.

Several studies have demonstrated that caffeine can delay exercise fatigue and improve muscle strength and power (4Trusted Source, 5Trusted Source).

While it’s going to not make a big difference whether you select to enjoy your coffee upon rising or several hours thereafter, the consequences of the caffeine from coffee on exercise performance are time-dependent.

If you’re looking to optimize coffee’s beneficial effects on exercise performance, it’s best to consume the beverage 30–60 minutes before a workout or sporting event.

This is the time it takes caffeine levels to peak in your body.

The effective dose of caffeine for improving exercise performance is 1.4–2.7 mg per pound (3–6 mg per kg) of weight (6Trusted Source).

For a 150-pound (68-kg) person, this equates to about 200–400 mg of caffeine, or 2–4 cups (475–950 mL) of coffee.


The exercise performance benefits of caffeine from can be experienced within 30–60 minutes of drinking the beverage.

Anxiety and sleep problems

Caffeine in can promote wakefulness and increase exercise performance, but it also can cause problems with sleep and anxiety in some people.

The stimulating effects of caffeine from coffee last 3–5 hours, and counting on individual differences, about half the entire caffeine you consume remains in your body after 5 hours.

Consuming coffee too on the brink of bedtime, like with dinner, can cause sleeping problems.

To avoid caffeine’s disruptive effects on sleep, it’s recommended to avoid consuming caffeine for a minimum of 6 hours before bed.

In addition to sleep problems, caffeine can increase anxiety in some people.

If you’ve got anxiety, you’ll find that drinking coffee makes it worse, during which case, you’ll got to consume less or avoid the beverage completely.

You can also try switching to tea , which contains one-third of the caffeine in coffee.

The beverage also provides the aminoalkanoic acid L-theanine, which has relaxing and calming properties.


Caffeine can cause sleep problems when it’s consumed too on the brink of bedtime. The stimulant can also increase anxiety in some people.

How much coffee is safe?

Healthy individuals can consume up to 400 mg of caffeine daily — the equivalent of about 4 cups (950 mL) of coffee.

The recommendation for pregnant and nursing women is 300 mg of caffeine daily, with some research suggesting that the safe upper limit is 200 mg daily.

These recommendations for safe caffeine intake include caffeine from all sources.

Other common sources of caffeine include tea, soft drinks, energy drinks, and even bittersweet chocolate .


Healthy adults can consume up to 400 mg of caffeine per day, whereas pregnant and nursing women can safely consume up to 300 mg per day, with some research suggesting that 200 mg is that the safe limit.

The bottom line

Coffee may be a popular beverage that’s enjoyed throughout the planet .

It has been suggested that the simplest time to drink coffee is mid- to late-morning when your cortisol level is lower, but research on this subject is lacking.

Consuming coffee 30–60 minutes before your workout or sporting event can help delay fatigue and increase muscle strength and power.

Keep in mind that the stimulating effects of caffeine from can cause sleep problems if consumed too on the brink of bedtime, also as increase anxiety in some people.

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