For healthy adults, coffee can offer several health benefits. The recommended daily intake of caffeine for adults is about 200–300 mg, equivalent to 1–2 cups of coffee. However, drinking too much — around three strong cups containing roughly 400 mg of caffeine — can lead to symptoms such as:

• Rapid heartbeat

• Stomach pain

• Restlessness

• Insomnia

Many people drink coffee in the morning as part of their routine. However, timing matters:

You should not drink coffee immediately after waking up or on an empty stomach during the first 6–8 hours of the day, as cortisol levels are naturally high. Consuming caffeine at this time increases the likelihood of caffeine dependence.

Another time to avoid coffee is between 3–4 PM. Because caffeine can remain in your system for 4–6 hours, drinking it late in the afternoon may interfere with nighttime sleep.

In addition to avoiding these two periods, there are several other important considerations:

• Drinking coffee on an empty stomach may trigger stomach irritation or abdominal discomfort.

• After coffee, you should drink water. Caffeine has a diuretic effect, and staying hydrated helps reduce the risk of dehydration.

• Limit adding condensed milk or sugar to coffee to avoid increasing your risk of obesity, diabetes, and weight gain.

When is the best time to drink coffee?

Coffee offers numerous health benefits. Nutrition experts note that when consumed properly, it can enhance alertness and improve concentration. It also boosts metabolism and may provide additional advantages such as:

• Supporting heart health

• Reducing the risk of Parkinson’s and Alzheimer’s disease

• Lowering the risk of type 2 diabetes

However, to maximize its benefits, timing remains crucial. The ideal time to drink coffee is between 9–11 AM, when cortisol — the stress hormone — naturally declines. Consuming caffeine during this window helps improve alertness without overstimulating the nervous system.

People with cardiovascular disease or a history of high blood pressure should avoid or limit coffee intake, as caffeine may raise blood pressure and heart rate. If consumed, it should be kept below 200 mg per day to minimize its effects. Individuals who struggle with insomnia or anxiety should also avoid coffee, as caffeine can worsen these conditions. Pregnant women should limit caffeine intake to under 200 mg per day to protect fetal health.

Those with gastroesophageal reflux disease (GERD) may find that coffee worsens symptoms by increasing acid secretion. Individuals with glaucoma should also be cautious, as caffeine can raise intraocular pressure and negatively affect eye health.