We all know how important it can be to have a cup of coffee in the morning, but have you ever taken a step back to think about your second or even third cup of the day?
The best time to have caffeine is about an hour after waking, once your natural cortisol levels dip and you’ll feel its effects more clearly. Having it in the mid-morning (around 9–11 AM) can help you stay sharp during focus-heavy work or classes, while a smaller serving in the early afternoon (1–3 PM) can ease the post-lunch slump without interfering with sleep later on. Caffeine is also useful 30–60 minutes before a workout for an energy and endurance boost.
It’s best to avoid caffeine in the late afternoon or evening, since it can linger in your system for six to eight hours and make falling asleep harder. Skip it if you’re already feeling anxious or overstimulated, as it can worsen jitters and restlessness. It’s also wise to steer clear right before exams or presentations, when too much caffeine can trigger a racing heart and nerves instead of focus.
Regardless of when you choose to have your coffee, be mindful of how much caffeine you’re having throughout the day. Caffeine appears in many foods and beverages beyond coffee, including:
- Tea, including black and green varieties
- Sodas, including colas, root beer, and certain citrus types like Mountain Dew
- Energy drinks
- Chocolate and cocoa
- Pre-workout powders and supplements
- Certain over-the-counter medications, including certain pain relief medications and cold medications
Typically, it’s best to limit yourself to no more than 400 mg of caffeine per day, which is about 3-4 average cups of coffee. That’s about 2 mediums at Tim Hortons or just over 2 short sizes of a medium or dark roast at Starbucks.
Keep in mind that everyone’s limits and tolerances are different when it comes to caffeine. People who are used to having caffeine in their system are less sensitive to its effects compared to those who have an occasional cup of tea or energy drink. This is also known as developing a tolerance to caffeine.
Too much caffeine often shows up as physical symptoms like jitters, a racing heartbeat, or stomach upset, but it can also interfere with sleep and worsen anxiety or irritability. Some people experience headaches or sharp energy crashes once the effects wear off, which can create a cycle of overuse. If you notice these signs, it’s a clue to cut back or space out your intake.
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