For many people it’s automatic to reach for a cup of coffee within minutes of getting up in the morning. It continues to be the most popular drink in the world, with more than 2.25 billion cups consumed daily.
However, the age-old habit of heading straight for the kettle or coffee machine straight away might not be the best way to go. That’s according to the experts at Reviva Coffee, who have teamed up with Zara Hiridgee, a nutritionist and founder of Flourish with Zara, to create a science-backed guide on how to hack your coffee routine.
The best time to drink coffee for ‘maximum impact’
Recent findings indicate that morning coffee drinkers may experience the most health benefits, Zara said: “Right after waking, your body releases cortisol, a hormone linked to alertness. Drinking coffee during this spike may feel redundant.”
Instead, it’s advised to wait between 30 and 90 minutes to let cortisol work first. Zara said: “Introducing caffeine after this period complements your natural rhythm rather than competing, providing a smoother, more noticeable boost. ”
In a nutshell, drinking coffee immediately upon waking may cause a sharp energy spike followed by an afternoon crash, whereas, “delaying coffee can help maintain steady energy levels throughout the day,” Zara said – optimal for those with the hope of hacking into their most energised and productive self.
How much coffee is too much?
Zara said: “The short answer is that there’s no one-size-fits-all number. That said, most research points to about three or four cups a day, or roughly 300 to 400 milligrams of caffeine, as a reasonable upper limit for many healthy adults. Within this range, benefits such as heightened alertness, potential cognitive and metabolic perks are often reported.”
From this, Zara shares the following key pointers that could mean you’re pushing your caffeine limits: “If you find that your focus is actually worse or you’re crashing in the afternoon, that might be a clue you’re pushing past your tolerance. Another thing to watch for is reliance. If you need multiple cups just to feel baseline functional, it might be a signal to scale back or take a short caffeine break to reset your sensitivity.”
How cycling caffeine can boost results
One approach Zara suggests is cycling your coffee intake: “Consider ‘strategic pauses’. Taking a break from caffeine for a day or so might heighten its effects the next time you drink it. It helps reset sensitivity. Even swapping one cup of regular coffee for decaf can give your receptors a partial break.”
Foods and drinks that supercharge your coffee
For those looking to enhance caffeine’s effects further, it’s good news, as Zara suggests food and drink items that do just this, which can be consumed around the time of your morning brew: “Green tea, containing the compound L-theanine, works synergistically with caffeine to enhance focus, helping to create a calm yet alert mental state, ideal for productivity.”
Adding in a splash of full-fat milk, or blending coffee with unsalted butter (think, bulletproof coffee) also has its benefits: “Healthy fats can slow the absorption of caffeine, providing a more steady energy boost, instead of a quick spike”. Complex carbohydrates and rich proteins can help to sustain energy levels and stabilise blood sugar, which Zara adds is “helpful to prevent the crash coffee drinkers can experience”.
How to calm coffee’s effects
It’s not difficult to over-consume coffee, especially when focused or trying to meet deadlines. But for when you do find yourself having drank too much, or you simply don’t want to feel the effects for longer, Zara shares the following advice on counteracting caffeine: “Water is key. Caffeine is a mild diuretic, so having water throughout the day – particularly alongside coffee – can help prevent dehydration and the groggy feeling that can follow.
“Magnesium-rich foods can help to relax the nervous system and counteract over-caffeination. Bananas, almonds, spinach and dark chocolate are excellent sources, and herbal teas like chamomile can help offset any overstimulation later in the day.”