Drink Coffee

For most healthy adults, up to 400mg of caffeine daily (about 4 cups of coffee) is considered safe. However, individual tolerance varies significantly. Some people may experience negative effects with much smaller amounts, while others can handle more. Listen to your body's response.

The ideal time is typically 30-60 minutes after waking, when your natural cortisol levels begin to decline. Avoid coffee within 6-8 hours of bedtime to prevent sleep disruption. Some people find that stopping caffeine consumption by early afternoon helps ensure better sleep quality.

While caffeine has a mild diuretic effect, moderate coffee consumption doesn't cause significant dehydration. Coffee still contributes to your daily fluid intake. However, it's best to balance coffee with water consumption throughout the day.

Different brewing methods extract different compounds from coffee beans. Espresso has higher concentration of caffeine and oils, while drip coffee has more volume but lower concentration. Cold brew typically has less acidity and may be gentler on the stomach. Each method offers unique flavor profiles.