When consumed correctly, coffee can offer a wide range of health benefits. Research suggests that drinking one to two cups of coffee per day at the right times may help boost immunity, reduce the risk of heart disease and stroke, and lower the likelihood of developing conditions such as type 2 diabetes and certain neurological disorders.

Coffee is also known to support liver health, helping protect against liver cirrhosis and promoting overall liver function.

Below are four ideal times to drink coffee to help your body gain the most benefits.

1. From 10:00 to 11:30 a.m.

Many people have a habit of drinking coffee early in the morning, sometimes even replacing breakfast. This is considered a mistake.

In the early morning, the body’s stress hormone cortisol is already at a high level, and internal organs are not yet fully stabilized. Drinking coffee at this time can further increase stress levels, leading to symptoms such as nervousness, anxiety, dizziness, trembling, and difficulty concentrating.

Experts recommend drinking coffee between 10:00 and 11:30 a.m., after breakfast. During this period, cortisol levels are lower, allowing coffee to improve alertness without overstimulating the body.

2. About 30 Minutes After a Meal

Coffee can help stimulate digestion. Drinking it about 30 minutes after eating may support smoother digestion and help prevent indigestion, bloating, and abdominal discomfort.

However, coffee should not be consumed on an empty stomach, as it may irritate the digestive system.

3. From 1:00 to 3:00 p.m.

After 1:00 p.m., cortisol levels naturally decline, which can make you feel sleepy and mentally sluggish. A cup of coffee during this time can help restore alertness and improve focus.

That said, it is best to avoid drinking coffee after 3:00 p.m., as caffeine may interfere with nighttime sleep.

4. About 30 Minutes Before Exercise

Drinking a cup of coffee around 30 minutes before exercising can boost metabolism and increase calorie burning, helping improve workout performance and endurance.

Important Tips for Drinking Coffee Safely

• Limit coffee intake to 1–2 cups per day; the maximum recommended amount is about 4 cups per day (no more than 250 mg of caffeine).

• Avoid drinking coffee in the evening.

• Do not drink coffee on an empty stomach.

• Excessive coffee consumption may cause rapid heartbeat, insomnia, headaches, nausea, dizziness, caffeine toxicity, or fainting.

Healthy Coffee Habits

Limit added sugar
Adding too much sugar to coffee can contribute to weight gain and increase the risk of type 2 diabetes. High sugar intake is also associated with poorer cognitive function.

Add protein powder
Mixing protein powder into coffee can increase morning nutrient intake. Protein supports muscle building, fat reduction, and sustained energy throughout the day.

Avoid disposable coffee cups when possible
Some disposable cups may release microplastics into hot beverages. These particles can interfere with hormone balance and negatively affect overall health. Using reusable cups is a safer alternative.

Choose black coffee
Black coffee is considered the healthiest option, as it retains beneficial polyphenols and antioxidants without added sugars, milk, or inflammatory compounds.

Coffee Habits to Avoid

Drinking too much coffee
Moderate coffee consumption may benefit brain health, but excessive intake can do more harm than good. Studies suggest that drinking more than six cups per day may reduce brain volume and increase the risk of dementia by up to 53%. For healthy adults, total daily caffeine intake should not exceed the equivalent of about four cups of coffee.

Drinking coffee too late in the day
Caffeine is a long-lasting stimulant. It takes about five hours for the body to process half of the caffeine consumed and up to ten hours to eliminate it completely. Drinking coffee late in the day can disrupt sleep and cause restlessness.

Adding too much sugar
Overly sweet coffee is not beneficial for brain health. Chronic high blood sugar levels are linked to cognitive decline, brain shrinkage, and impaired neural connections.

Quitting coffee abruptly
Stopping coffee consumption suddenly can cause caffeine withdrawal symptoms such as headaches and difficulty concentrating. To avoid these effects, it is better to gradually reduce caffeine intake rather than quitting abruptly.