When consumed correctly, coffee can offer remarkable health benefits. Recent studies suggest that drinking 1–2 cups of coffee per day at the right time can help strengthen the immune system, reduce the risk of heart disease–related strokes, and lower the likelihood of developing diabetes and certain neurological disorders.

In addition, coffee is particularly beneficial for the liver. Regular and moderate coffee consumption has been linked to a reduced risk of liver cirrhosis and helps protect liver function, keeping this vital organ healthy and efficient.

Below are four “golden hours” during the day when drinking coffee can bring the greatest benefits to your body.

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1. From 10:00 AM to 11:30 AM – The Best Time in the Morning

Many people have the habit of drinking coffee early in the morning, sometimes even replacing breakfast with it. However, this is a serious mistake.

In the early morning, the body’s organs have not fully stabilized, and the stress hormone cortisol is still at a high level. Drinking coffee too early can further increase cortisol, leading to heightened stress.

As a result, the body may experience symptoms such as anxiety, restlessness, dizziness, trembling, and difficulty concentrating at work.

Health experts recommend drinking coffee between 10:00 and 11:30 AM, after breakfast. At this time, cortisol levels begin to drop, allowing coffee to improve alertness and focus without putting excessive stress on the body.

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2. About 30 Minutes After a Meal – For Better Digestion

Coffee plays an important role in stimulating the digestive system. Drinking coffee about 30 minutes after eating can help food digest more smoothly and efficiently.

This habit may also help prevent digestive problems such as indigestion, bloating, gas, and abdominal discomfort. However, it is important not to drink coffee on an empty stomach, as this can irritate the stomach lining and cause discomfort.

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3. From 1:00 PM to 3:00 PM – Fighting Afternoon Fatigue

After 1:00 PM, cortisol levels naturally decrease, making many people feel sleepy, mentally sluggish, and less productive.

At this time, a cup of coffee can help restore alertness, improve concentration, and boost work performance. However, experts strongly advise avoiding coffee after 3:00 PM, as caffeine can interfere with sleep quality and cause insomnia at night.

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4. About 30 Minutes Before Exercise – Enhancing Performance

Drinking a cup of coffee about 30 minutes before exercising can significantly improve workout performance. Caffeine helps increase metabolism, enhances fat burning, and boosts endurance.

As a result, your body can burn more calories, and your workout becomes more effective and energetic. This is especially beneficial for those aiming to lose weight or improve physical performance.

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Important Tips for Drinking Coffee Safely

• Do not drink too much coffee. The recommended amount is 1–2 cups per day, with a maximum of 4 cups per day (total caffeine intake should not exceed 250 mg).

• Avoid drinking coffee in the evening or late at night.

• Never drink coffee on an empty stomach.

• Excessive coffee consumption may lead to symptoms such as rapid heartbeat, insomnia, headaches, nausea, caffeine intoxication, or even fainting.

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Healthy Coffee Habits That Benefit the Body

Add Less Sugar

Nutrition experts warn that adding too much sugar to coffee can contribute to weight gain and significantly increase the risk of type 2 diabetes. Reducing sugar intake helps maintain stable blood sugar levels and supports long-term health.

Add Protein Powder

Adding protein powder to coffee can boost morning nutrition. Protein helps build muscle, reduce body fat, and provide sustained energy throughout the day, making it an excellent addition for active individuals.

Avoid Single-Use Coffee Cups

Whenever possible, avoid disposable coffee cups. Some takeaway cups may contain microplastics that can leach into your drink, potentially disrupting hormone balance and harming overall health. Using reusable cups is a safer and more environmentally friendly option.

Choose Black Coffee

Black coffee is the healthiest choice because it contains beneficial polyphenols and antioxidants without added inflammatory compounds found in sugar or cream. It offers maximum health benefits with minimal calories.

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Coffee Habits to Avoid for Better Health

Drinking Too Much Coffee

Moderate coffee consumption may benefit brain health, but excessive intake can be harmful. Research shows that drinking more than six cups per day may reduce brain volume and increase the risk of dementia by up to 53%.

A healthy adult should limit caffeine intake to about 400 mg per day, equivalent to roughly four cups of coffee.

Drinking Coffee Too Late in the Day

Caffeine is a long-lasting stimulant that can remain in the bloodstream for hours. On average, caffeine has a half-life of about five hours and may take up to ten hours to be fully eliminated from the body, negatively affecting sleep quality.

Drinking Coffee with Too Much Sugar

Overly sweet coffee is not good for brain health. Excessive sugar intake has been linked to impaired cognitive function and long-term damage to brain structure, increasing the risk of small vessel disease.

Quitting Coffee Abruptly

Suddenly stopping coffee consumption can cause caffeine withdrawal symptoms, such as headaches, fatigue, and difficulty concentrating. To avoid these effects, experts recommend gradually reducing caffeine intake rather than quitting all at once.