A pharmacist has advised that drinking coffee before 9am may be counterproductive, as it can disrupt the body's natural cortisol rhythm and worsen dehydration that builds up overnight.
Why timing matters
Rojina Shams Nateri, Pharmacist at Roseway Labs, explained that grabbing a coffee before drinking water can worsen dehydration and work against the body's natural rhythms. Cortisol, the body's wake-up hormone, peaks roughly 30 to 60 minutes after rising, and flooding the system with caffeine before this hormone has done its job disrupts natural regulation.
Sharing her advice, Rojina said: "It's much better tolerated 60 to 90 minutes after waking, as it allows adrenal function to balance out, meaning the caffeine in your coffee is used more strategically and effectively."
Other morning habits to reconsider
The pharmacist also cautioned against several so-called "healthy" trends. A breakfast loaded with sugar but lacking protein can disrupt blood sugar and sustained energy levels. Cold showers can stimulate adrenaline, which may leave you feeling drained over time. Working out on an empty stomach can deplete glucose and glycogen levels, contributing to the body's stress response and leaving you more exhausted. Checking emails first thing triggers an early dopamine surge, leading to mental fatigue.
Better morning routine
For better and more consistent energy levels, Rojina recommends a relaxed morning routine. She stated: "Start with water before caffeine to restore hydration. Limit screen exposure in the first hour and try to get natural morning light in with a walk, for example, to support your circadian rhythm."
She also advises getting proper tests done before reaching for supplements. She continued: "B12, iron and magnesium are great but they should always be guided by blood test results to ensure a true clinical benefit. Magnesium is often better suited to evening use rather than for immediate energy."
Drinking coffee before 9am could be the reason you're flagging by 3pm, with many people unknowingly triggering blood sugar spikes and disruption. Holding off on the morning caffeine hit gives cortisol levels time to peak and settle, reducing jitters and allowing caffeine to provide a more effective, natural energy boost. Consuming coffee on an empty stomach straight after waking can also increase stomach acidity, potentially causing acid reflux.
In short, prioritise hydration, eat some protein and wait 60 to 90 minutes before having that morning brew.
