A dietitian has said drinking water instead of coffee is the superior choice for waking up the brain in the morning, as new research sheds light on the optimal times to consume both beverages. The significance of hydration is undisputed, yet with coffee increasingly hailed as a superfood, there’s growing curiosity about its necessity when juxtaposed with water.
Experts are clear that hydration trumps caffeination every time. However, those keen to optimise their daily routine might be interested to learn when to drink water and coffee for peak health benefits.
Helen Bond, a registered dietitian, advocates for water as the morning elixir to kickstart the day. She said: “Staying well hydrated is a simple yet important way we can all support our health and energy levels.”
She further elaborated on the body’s reliance on water, which constitutes around 60% of our makeup, essential for regulating temperature, nutrient transport, and joint lubrication.
Bond emphasises the impact of starting the day with a substantial glass of water, explaining: “Starting the day with a big glass of water ‘wakes’ me up and helps my brain (which, by the way, is 73 per cent water) and body perform at its best,” reports Surrey Live.
So, if water is best consumed in the morning, what about coffee?
While some specialists suggest the morning is prime time for water intake, others point out that it’s also the ideal moment for a cup of coffee, balancing the beverage’s health advantages with a good night’s sleep.
A groundbreaking study featured in the European Heart Journal has revealed a startling correlation between coffee consumption and longevity. Coffee drinkers, the study suggests, could have a 31 percent lower risk of succumbing to heart disease and have a 16 percent reduced chance of death from any cause compared to those who pass on the beverage.
Providing insight in an associated editorial, Professor Thomas Lüscher shared: “During a median follow-up of almost a decade…the morning-type, rather than the all-day-type pattern, was significantly associated with lower risks of all-cause mortality…and of cardiovascular mortality…as compared with non-coffee drinkers.”
Echoing Dr Lüscher’s remarks, Nutritionist Nichola Ludlam-Raine pinpointed an ideal timeframe. Nichola advised: “The best time to drink coffee is typically mid-to-late morning, so around 9.30am to 11.30am.
“This is when cortisol levels start to dip. Drinking coffee immediately upon waking may reduce its effectiveness, as cortisol (the alertness hormone) is naturally high in the early morning. In the afternoon, coffee can still provide a boost, but it’s best to avoid it too late in the day, especially if you’re sensitive to caffeine.”
So we know when to drink coffee, but what about water?
While it’s essential to stay hydrated, some health gurus are warning against the habit of drinking water just before hitting the hay. Sleep specialist Ashley Hainsworth has highlighted that this practice might not only disrupt your sleep but could also weaken your immune system, as reported by BristolLive.
Ashley explained the importance of timing when it comes to hydration. He said: “Hydrating earlier in the day is crucial to ensure that your body has adequate time to process fluids and reduce the likelihood of disruptions during the night.”
He went on to describe how guzzling water before bedtime can lead to a restless night: “Drinking large amounts of water before bed prompts your kidneys to produce more urine, leading to multiple trips to the bathroom. This disrupts your natural sleep cycle, potentially harming your long-term health.”
To avoid nocturnal disturbances, Ashley recommends a different approach. He said we should start hydrating right from the morning and keep up a steady intake throughout the day, tapering off as bedtime approaches to minimise overnight bathroom visits.
He further advised: “Creating a hydration routine aligned with your body’s rhythm is key. Respond promptly to thirst, especially earlier in the day. This evens out intake and reduces excessive consumption before bed.”
What about sparkling water? Does it make any difference?
According to a study in the BMJ Nutrition Prevention and Health journal, fizzy water might aid in weight loss and increase metabolism. However, experts caution that the effects could be slight or even negligible.
Dr Akira Takahashi has shared insights with The Independent on the limited effects of carbonated water, cautioning that it could cause its own problems. He cautioned: “It is difficult to expect weight loss effects solely from the CO2 in carbonated water. The primary concerns include bloating, gas and, in some cases, exacerbation of certain symptoms associated with digestive disorders, such as irritable bowel syndrome or gastro-oesophageal reflux disease.”
What does the NHS say?
NHS dietitian Catherin Collins has dismissed claims that fizzy water can help shed pounds. She said: “Can carbonated water support weight loss? is bound to be of interest at this time of the year, but – spoiler alert – the short answer from this UK dietitian is a robust ‘NO’.”
Advice from health professionals remains consistent—patients should consult their GPs before making substantial changes to their diet, particularly those with pre-existing health conditions.