When consumed properly, coffee can offer a wide range of health benefits, from supporting digestion to protecting the liver and improving mental alertness. However, timing and moderation are key. Research suggests that drinking coffee at the right moments during the day can help your body gain maximum benefits while avoiding unwanted side effects.

Health Benefits of Drinking Coffee Correctly

Recent studies indicate that drinking 1–2 cups of coffee per day at appropriate times may help:

• Boost the immune system

• Reduce the risk of stroke related to heart disease

• Lower the risk of type 2 diabetes and certain neurological disorders

• Protect the liver and reduce the risk of cirrhosis

Coffee is also known to stimulate digestion and support metabolic function when consumed correctly.

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The Best Times of the Day to Drink Coffee

1. From 10:00 a.m. to 11:30 a.m.

Many people have the habit of drinking coffee immediately after waking up, or even replacing breakfast with coffee. This is considered a mistake.

In the early morning, levels of the stress hormone cortisol are naturally high. Drinking coffee during this time can further elevate cortisol levels, leading to symptoms such as anxiety, restlessness, dizziness, rapid heartbeat, and difficulty concentrating.

Experts recommend drinking coffee after breakfast, ideally between 10:00 and 11:30 a.m., when cortisol levels begin to drop. At this time, coffee can improve alertness and focus without overstimulating the nervous system.

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2. About 30 Minutes After a Meal

Coffee has a strong effect on stimulating the digestive system. Drinking coffee about 30 minutes after eating can:

• Promote smoother digestion

• Reduce bloating and indigestion

• Support gut motility

However, drinking coffee on an empty stomach should be avoided, as it may irritate the stomach lining and increase acid production.

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3. From 1:00 p.m. to 3:00 p.m.

After 1:00 p.m., cortisol levels naturally decline again, which often causes sleepiness and mental fatigue. A cup of coffee during this time can help restore alertness and improve productivity.

That said, it is best not to drink coffee after 3:00 p.m., as caffeine can interfere with nighttime sleep.

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4. About 30 Minutes Before Exercise

Drinking a cup of coffee approximately 30 minutes before exercising may:

• Increase metabolism

• Enhance fat burning

• Improve physical performance

Caffeine helps the body use energy more efficiently, making workouts more effective.

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Important Guidelines for Drinking Coffee

• Limit intake to 1–2 cups per day, with an absolute maximum of 4 cups per day (no more than 250 mg of caffeine).

• Avoid drinking coffee in the evening.

• Never drink coffee while fasting or when extremely hungry.

• Excessive coffee consumption may cause rapid heartbeat, insomnia, headaches, nausea, dizziness, or fainting.

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Healthy Coffee-Drinking Habits

Reduce Added Sugar

Adding too much sugar to coffee can lead to weight gain and significantly increase the risk of type 2 diabetes. High sugar intake is also linked to impaired cognitive function.

Add Protein

Adding protein powder to coffee can increase morning nutrient intake. Protein helps build muscle, reduce fat, and provide sustained energy throughout the day.

Avoid Disposable Coffee Cups

Some disposable cups may release microplastics into hot beverages. These particles may disrupt hormone balance and negatively affect overall health. Using reusable cups is a safer option.

Choose Black Coffee

Black coffee is considered the healthiest option because it contains beneficial polyphenols and antioxidants without added sugars, milk, or inflammatory compounds.

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Coffee Habits to Avoid

Drinking Too Much Coffee

Moderate coffee consumption may benefit brain health, but excessive intake can be harmful. Studies show that drinking more than 6 cups per day may be associated with reduced brain volume and a significantly higher risk of dementia.

For healthy adults, up to 400 mg of caffeine per day (about 4 cups of coffee) is generally considered safe.

Drinking Coffee Too Late in the Day

Caffeine stays in the bloodstream for a long time. On average, it takes about 5 hours for the body to metabolize caffeine and up to 10 hours to eliminate it completely. Drinking coffee late in the day can disrupt sleep quality and cause restlessness.

Excessive Sugar Intake

Overly sweet coffee can harm brain health. Chronic high blood sugar levels are linked to brain shrinkage and impaired neural connections, increasing the risk of vascular-related cognitive decline.

Quitting Coffee Abruptly

Suddenly stopping coffee consumption can cause caffeine withdrawal symptoms such as headaches, fatigue, and difficulty concentrating. Gradually reducing caffeine intake is recommended to avoid these effects.