You shouldn't drink coffee first thing in the morning because it can spike your stress hormone (cortisol) when it's already peaking, leading to increased anxiety, jitters, and potential hormonal disruption; it can worsen digestive issues on an empty stomach; and it's better to rehydrate with water first, waiting until mid-morning (around 9:30-11 AM) when cortisol levels drop for sustained energy and to avoid tolerance buildup.
If you're caffeinating while your cortisol levels are still elevated (i.e., when you first wake up) you're introducing caffeine into your system when you could do without it. And it can disrupt your cortisol's natural flow.
The 90-minute rule says you should wait at least 90 minutes from the time you wake up in order to consume caffeine, which for most people is coffee. This allows your natural cortisol levels to rise so you don't experience a crash in energy. This was popularized by Dr Andrew Huberman.
There is technically nothing wrong with drinking your coffee first thing in the morning; no research proves any negative effects. These insights are simply in response to a popular theory online right now that says you should wait 90 to 120 minutes after waking up to enjoy your coffee to avoid that afternoon slump.
The bottom line: For most people, drinking coffee on an empty stomach is not inherently harmful, but it can cause digestive discomfort, blood sugar fluctuations, and increased feelings of anxiety or jitters in some individuals. So, pay attention to how you feel after your morning cup.
Drinking coffee can increase stomach acid production, making your digestive tract (the tube that carries food through the body) work faster. 1 Some people may experience gas or abdominal discomfort as a result. Drinking less coffee, choosing varieties with a lower acidity, and pairing it with food can help.
Tip: Drink lemon water at a lukewarm temperature on an empty stomach for best results.
For some individuals, especially those sensitive to stimulants, caffeine can temporarily raise heart rate and blood pressure and may trigger palpitations. However, habitual coffee drinkers often develop a tolerance, and most people with heart disease can safely consume small amounts of caffeine.
6 doctor-approved morning drinks for heart wellness
“Waiting until the hour after breakfast probably means that you've completed your digestion and absorption of the nutrients, and then it's safer to have your coffee,” Betts says. It's also a good idea to time your caffeine intake around tasks or exercise.
Medical experts advise using unsweetened cocoa powder to boost heart health via powerful flavour flavanols. This addition increases nitric oxide production, which relaxes blood vessels and improves overall blood circulation.
The 1-week coffee rule refers to a recommended approach to cutting out coffee, where you gradually reduce your coffee intake over a week.
Heart health
The findings suggest people who drink coffee — caffeinated or decaffeinated — between 4 a.m. to 12 p.m. were 16% less likely to die from any cause compared to people who didn't drink coffee, and 31% less likely to develop heart disease.
There is good evidence that drinking coffee can reduce your risk of a type of liver cancer called hepatocellular carcinoma (HCC). There is also some evidence that drinking coffee can reduce your risk of liver damage like scarring and cirrhosis.
The connection between caffeine and cortisol
Cortisol levels naturally peak right after you wake up, and the resulting flood of glucose is used to create the energy you need to get going in the morning. "Caffeine also increases cortisol levels," adds Gatlin.
So with little adenosine present for caffeine to block, a cup of coffee first thing will give you less of a boost — or “less bang for your buck,” as Dr. Grandner said — than when adenosine levels are high. This may be one rationale for delaying your caffeine in the morning, Dr. Grandner said.
Drinks rich in nitric oxide-boosting compounds, such as beetroot juice, green tea, and pomegranate juice, help open blood vessels and enhance circulation. These drinks aid in stimulating blood flow, lowering systolic blood pressure, and reducing the risk of arterial stiffness.
Signs of bad gut health include digestive issues like bloating, gas, diarrhea, constipation, and heartburn; skin problems such as acne or eczema; mood changes like anxiety or depression; fatigue; sugar cravings; and unintentional weight changes, all stemming from an imbalance in your gut microbiome (dysbiosis). These symptoms can signal that your gut isn't processing food and eliminating waste effectively, impacting overall well-being, notes Healthdirect and GoodRx.
Drinks that enhance brain function
The study indicates that individuals who consume an average of 3-5 cups of coffee daily may experience a significant reduction in the risk of atherosclerosis, characterized by plaque build-up in the arteries, leading to a lower risk of heart attacks.
“Smoking is one of the most harmful things people can do to themselves,” Dr. Maniar says. Blood flow drops, slashing oxygen that fuels the heart, which compensates by spiking blood pressure, heart rate and rhythm, and can lead to hardened and narrowed arteries and blood clots causing cardiovascular disease.
Up to 400 milligrams (mg) of caffeine a day seems safe for most adults. That's about the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Keep in mind that the caffeine content in drinks varies widely.
Sip a hot beverage
People who want fast constipation relief can also try drinking hot beverages, especially caffeinated ones like coffee or regular tea. The temperature of the liquid can speed up digestive motility, and caffeine stimulates the bowels as well.
The natural acidity can help your body absorb minerals more efficiently especially iron. They are also a great source of vitamin C which supports collagen production which is essential for health skin, joints and connective tissues. Just squeeze a full lemon into a glass of water and enjoy it daily.
Water is the best thing to drink in the morning on an empty stomach for pure hydration. Your kidneys, skin, brain, and every cell in your body need water to function.