Why You Shouldn’t Drink Coffee Right After Waking Up

I used to believe that drinking my first cup of coffee in the morning would instantly wake me up and make me feel ready to conquer the day. But today, I found out that drinking coffee immediately after waking up might not be the best idea. Why is that, you ask? Well, let me explain what I learned in this post.

This morning, I walked into the kitchen, ready for my daily ritual. Like every other day, I headed straight for my espresso machine to make my beloved cappuccino. But out of nowhere, Niklas walked in and said, "Did you know it’s not good to drink coffee right after waking up?"

I froze. What could possibly be bad about drinking coffee first thing in the morning? Niklas explained that drinking coffee right after waking up can interfere with your cortisol levels, which could later lead to a midday energy slump. You feel more tired than usual, even stressed. At first, I was skeptical—“Okay, that sort of makes sense, but why?” I thought. So, I did my research, and now I’ll share the reasons with you.

Understanding Cortisol: What Is It and Why Does It Matter?

Before we dive into the topic, let’s clarify a few important terms.

What is cortisol? Cortisol, often called hydrocortisone, is a hormone in the glucocorticoid group. It’s produced by the adrenal glands and helps regulate important processes like your sleep-wake cycle, metabolism, and stress response. It makes us alert and ready when there’s a lot on our plate.

But here’s the thing: when cortisol levels stay high for extended periods, it can cause significant stress, fatigue, and even health issues. For me, as an athlete, this is something I need to manage better. Stress and recovery go hand-in-hand, and ignoring this can impact performance and overall well-being.

Your Body Is Dehydrated After Waking Up

Your body wakes up dehydrated because, well, you’ve been sleeping for 7–9 hours without drinking water. The first thing your body needs in the morning isn’t caffeine but hydration.

Here’s where coffee gets tricky:

Coffee is a diuretic: It encourages your body to lose water by increasing urination. Drinking coffee first thing in the morning can make dehydration worse. If you’ve ever wondered why you’re running to the bathroom so often during the day, coffee could be a major culprit!
Hydration first, caffeine later: After a long night’s sleep, drink a big glass of water before anything else. Rehydrating your body jump-starts your metabolism and sets the stage for better energy levels throughout the day.

How Coffee Impacts Cortisol Levels

In the early hours of the morning, your body naturally produces more cortisol. Cortisol is like your body’s built-in alarm clock—it makes you feel awake and alert.

What happens when you drink coffee right away?
- Drinking coffee immediately after waking can interfere with cortisol production, tricking your body into relying on caffeine for alertness instead of its natural processes.
- Once the caffeine boost wears off, you’re hit with a midday crash. That’s why many people feel tired or sluggish by the time they sit down at their desk or start working.

According to nutritionists, this morning spike in cortisol is temporary, and it will naturally dip after about an hour. That’s why waiting 30–60 minutes before drinking your first cup of coffee allows your body to do its thing, and the caffeine can work with your natural energy levels—not against them.

Other Negative Effects of Early Morning Coffee

Empty stomach problems: Coffee on an empty stomach can irritate your gut, leading to acid reflux, bloating, or stomach discomfort. If you already have digestive issues, this is something to avoid.
Blood sugar spikes: High cortisol levels in the morning can increase blood sugar, and combining this with caffeine can push your body to work even harder to regulate energy levels. This can cause insulin resistance over time.
Sleep quality disruption: Over time, excessive cortisol production can throw off your natural circadian rhythm, affecting your ability to sleep well at night. Poor sleep, in turn, leads to more fatigue the next day—creating a vicious cycle.

Tips for a Healthier Morning Routine

So, what should you do instead? Here’s my new approach:

Start with water: Drink a full glass of water as soon as you wake up to hydrate your body.
Eat something small: If you’re prone to digestive issues, have a light breakfast or a snack before your first coffee.
Wait 30–60 minutes for coffee: Let your body’s natural cortisol spike do its job.
Mind your overall caffeine intake: Pay attention to how much coffee you drink throughout the day. Moderation is key!

The Bottom Line

Drinking coffee first thing in the morning has become such a routine for many of us that we rarely stop to think about whether it’s actually helping or hurting us. By making a few small adjustments—like waiting a bit longer, drinking water first, and eating something light—we can feel more energized, avoid that dreaded afternoon crash, and stay productive.

It’s the little changes that add up. Even if it’s just 1% better every day, over time, the results are huge. So tomorrow morning, I challenge you: skip the instant coffee rush, give your body what it truly needs, and see how much better you feel.

And then? Enjoy your coffee even more. ☕

I hope this post gives you a fresh perspective on your morning routine! If you found it helpful, let me know in the comments, and feel free to share your own coffee habits!