Dr. Jose Antonio, a professor at Nova Southeastern University in Florida (USA), argues that there is no single "golden hour" that suits everyone, and that the best time to drink coffee should depend on each individual's goals.
When is the best time to drink something to stay alert and focused?
The timing of coffee consumption can be chosen based on the purpose. For athletes , the International Association of Sports Nutrition recommends consuming caffeine approximately 45-60 minutes before exercise.
Caffeine can help increase endurance, improve athletic performance, support muscle strength, and reduce fatigue during workouts, according to the health website Everyday Health .
In addition to supporting physical activity, caffeine can also help improve alertness, concentration, and certain aspects of memory, thereby effectively supporting work and study.
In addition to supporting physical activity, caffeine can also help improve alertness, concentration, and certain aspects of memory.
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Is drinking coffee in the morning good for digestion?
Another reason many people enjoy drinking coffee in the morning is the feeling of easier bowel movements afterward.
Nutrition expert Kelly Burgess in New Jersey (USA) says that coffee can stimulate the body to produce the hormone gastrin, which in turn promotes the contraction of the colon and supports bowel movements.
However, not everyone should drink coffee on an empty stomach. People with gastroesophageal reflux disease or irritable bowel syndrome may want to eat a light snack before drinking coffee to reduce the likelihood of experiencing gastrointestinal discomfort.
Additionally, caffeine can cause a temporary increase in blood pressure in some people and may interact with certain medications, including those for thyroid problems or depression.
Dr. Antonio recommends taking the medication with plain water, and if coffee is needed, it should be consumed 1-2 hours before or after taking the medication.
Is it necessary to wait 1-2 hours after waking up?
A common belief is that you shouldn't drink coffee immediately after waking up. Instead, you should wait 30-60 minutes, or even 2 hours, for cortisol levels—a hormone associated with stress responses—to subside.
The reason given is that cortisol levels typically rise upon waking, while caffeine can also cause a temporary increase in cortisol.
However, Dr. Antonio argues that there is currently no convincing scientific evidence to prove that people are compelled to postpone drinking coffee after waking up.
Therefore, if the body tolerates it well, a person can drink coffee right after waking up. For those who need to be alert to start work, drinking coffee about an hour before starting work is also a suitable option.
Drink your afternoon coffee, but not too late.
A cup of coffee after lunch can help many people stay alert in the afternoon. However, the timing of drinking it is crucial if you want to protect your sleep at night.
Caffeine is eliminated from the body relatively slowly. About 5 hours after consumption, approximately 50% of the caffeine remains in the body.
Therefore, if you are prone to insomnia or sensitive to caffeine, Dr. Antonio recommends drinking your last cup of coffee at least 8 hours before bedtime.
Therefore, the "golden hour" for drinking coffee isn't necessarily the same for everyone. Athletes might prefer drinking it about 45-60 minutes before exercise; those who need to stay alert might drink it about an hour before work. Most importantly, monitor your body's reaction and avoid drinking it too late if it affects your sleep.