Life Tips 03/07/2025 14:46

"Most people are drinking coffee at the absolute worst time of the day" - If you drink your coffee at this time, you’re doing it wrong, doctor says

Welcome to Ask Doctor Zac, a weekly column featured in news.com.au. This week, Dr. Zac Turner explores the optimal and least favorable times to enjoy your cup of coffee.

QUESTION: Dear Dr. Zac, I love coffee, but I also know it can be a great stimulant to help me get through the day. Is there a science behind what time of the day I can have a coffee when it is most beneficial to give me that extra bit of zing in my step, whether it’s getting my work done, going to the gym, or even staying awake at night during a movie? I’m keen for any information you can give me. – Joel, 33, Gawler SA
ANSWER: Hi Joel, Let me start with the hard truth: most people are drinking coffee at the absolute worst time of the day — and it’s sabotaging their energy without them even realizing it.
Yes, I’m talking about that beloved first thing in the morning coffee. The sacred moment when bleary-eyed Australians stumble toward the kitchen like zombies hunting for espresso. But here’s the kicker — that cup might actually be setting you up for a massive crash before morning tea.
You’re drinking coffee too early — and here’s why that’s a problem
You see, your body already has its own built-in coffee machine. It’s called cortisol. Every morning, about 30–60 minutes before you wake up, your body starts pumping this natural energy hormone. By the time you’ve had a stretch and checked your phone, cortisol is peaking, meaning you’re already wired (or should be).
The smarter time to sip
The golden window for your first coffee is 60 to 90 minutes after waking. Why?
• Cortisol has peaked and is gently declining, so caffeine won’t tip you over the edge.
• Adenosine (your body’s “tiredness” signal) has started to build, and caffeine can finally do its real job of blocking it.
Drink it then, and you’ll feel more alert, avoid the crash, and ride the caffeine wave like a pro.
But what if you hit the gym early?
Now, Joel — if you’re one of those rare people who enjoy exercising at sunrise (can’t relate, personally), you can bend the rules. Caffeine before training can boost endurance, motivation, and power output, as long as you slept well. Just go easy on the dose. Even half a cup can do the trick.
No sleep? Be warned — early caffeine can block leftover adenosine too soon, setting you up for a post-gym nosedive. Sometimes, training without caffeine helps reset your body’s sensitivity and prevents dependency.
One more thing … stop sipping after 2 p.m.
Caffeine has a half-life of about six hours, so that innocent 3 p.m. flat white could still be messing with your sleep at 9 p.m. If you’re wondering why you’re wired at bedtime after the afternoon cup, now you know.
Final word
Your coffee isn’t the enemy — your timing is. Get it wrong and you’ll feel anxious, dependent, and crashy. Get it right, and your cup becomes a performance-enhancing, focus-boosting, feel-good tool.
So next time you roll out of bed and reach for the espresso machine, pause. Let your body wake up naturally first. Then let that coffee work with your biology, not against it.
Trust me, Joel — your 10 a.m. self will thank you.
Yours in better buzzes,
Dr. Zac.

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