With online self-help personalities, like Mel Robbins and Andrew Huberman, encouraging people to stop drinking coffee first thing, the conversations around coffee are getting heated. The debate around when you should drink coffee (or if you should drink coffee at all) is an ongoing discussion in the health and wellness world. It’s especially exciting for those who want to enjoy a comforting cup of coffee and feel awake and energized, all while doing daily tasks without the brain fog.

The current argument for delaying that cup of Joe? Pouring yourself a cup immediately upon waking might be disrupting your energy the rest of the day and even your cortisol levels, which can influence feelings of stress and anxiety. Plus, with optimal hydration and good-skin diets at the top of the trending health and wellness topics for 2025, it certainly begs the question… how good is caffeine for you first thing in the morning? And when should you time your first cup of coffee?

Why Drinking Coffee First Thing Could Impact Stress Levels

According to 2024 research, over 60% of Americans reach for their coffee maker first thing in the morning. The average caffeine consumption is 3 cups per day, but how good can drinking this much coffee so early in the day be? According to a recent study, coffee before breakfast could spike cortisol, leading to elevated feelings of anxiety or stress throughout the morning.

Of course, what spikes up must come down. Once the cortisol crash happens, coffee drinkers can feel even more tired in the afternoon. This can lead to that afternoon pick-me-up cup that temporarily boosts energy once again. But this time, it can disrupt that precious night’s sleep since it’s being consumed later in the day.

And with less sleep we feel more tired, which means more coffee… right? Obviously!

When You Should Drink Your First Cup of Coffee

This cortisol spike and afternoon crash is why more wellness and self-help influencers such as Andrew Huberman and Mel Robbins are encouraging their fan bases to not just ditch the snooze button but to drink water instead of coffee right upon waking. Huberman suggests drinking coffee with (or after) your first meal of the day. He claims that this will eliminate the cortisol spike and keep more steady energy all day long.

And on the flip side, stopping coffee consumption at a certain point during the day can have benefits as well. Caffeine can still impact sleep when consumed 6 hours before bedtime. The Journal of Clinical Sleep Medicine recommends cutting out caffeine before 4 p.m. for a good night’s rest. Some wellness influencers suggest forgoing caffeine in the afternoon completely and loading up on forms of hydration like water and sugar-free electrolyte drinks the rest of the day.

What Can You Drink Instead of Coffee in the Morning

There are plenty of alternatives to coffee first thing in the morning—the best for you being basic water. By hydrating with water first thing, your brain and body may even feel more awake than if you skip straight to coffee. Some other alternatives include a cup of warm water with lemon, or matcha for a robust cup of tea with slightly less caffeine than regular coffee.

But this doesn’t mean you have to cut out your cup of coffee completely! Simply consider factors such as when you are drinking it, if it’s with food or on an empty stomach, and how much water you’re incorporating into your daily diet as well.