Optimally, the best time to drink coffee is from mid to late morning when your cortisol levels are lower. For most people who wake up around 6:30 am, the golden time to drink coffee is from 9:30 to 11:30 am.
The earliest best time to consume caffeine from coffee is 45 minutes after waking up, when cortisol levels start to drop.
Drinking coffee when your body’s cortisol levels are at their peak can further increase this hormone. Prolonged high levels of cortisol can suppress our immune system and cause health issues.
However, there are no long-term studies on the health impacts of increased cortisol due to coffee consumption. That being said, there’s no harm in preferring to drink coffee right after waking up rather than a few hours later.
Coffee can enhance exercise performance
The caffeine in coffee boosts exercise performance.
Several studies have shown that caffeine can delay fatigue during exercise and improve muscle strength and power.
The golden hour for drinking coffee is beneficial and harmless.
To optimize the beneficial effects of coffee on exercise performance, it is best to drink coffee 30–60 minutes before working out. This is when the amount of caffeine peaks in our bodies. Therefore, exercising or engaging in physical activities during this time is best for our bodies.
Note on drinking coffee without losing sleep
In addition to choosing the right time to drink coffee, people should also pay attention to the amount of coffee they consume daily. If you drink too much, no matter what time of day, your body won’t be able to tolerate it and may even cause adverse effects.
It’s not possible to determine the exact maximum amount of coffee that can be consumed in a day because it depends on the concentration, type of coffee, and brewing method (machine or phin filter). However, people can refer to the average amount of caffeine for adults, which is about 200-300 mg per day. It is estimated that one cup of about 200ml is equivalent to about 2 cups of phin-brewed coffee, 3 cups of machine-brewed coffee, or 4 cups of green tea.
Drinking too much caffeine can cause side effects such as anxiety, stimulation, headaches, insomnia, hand tremors, and heart rhythm disturbances. Therefore, it is recommended to limit caffeine intake in the afternoon and evening to avoid affecting sleep quality.
Note that caffeine is found not only in coffee but also in tea, soft drinks, chocolate, and some medications. Therefore, it is essential to calculate the total caffeine intake from all sources to avoid exceeding the safe limit.
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