Many people wake up in great need of a morning coffee, but little you may know there are times you're better off not drinking it. You could actually be causing more harm than good to your body, as the time you drink it could be having a big impact on your health.

Rojina Shams Nateri, Pharmacist at Roseway Labs, explained that having a coffee first, without water, worsens your dehydration from the night and works against your biology. Cortisol is the body's wake-up hormone and peaks around 30 to 60 minutes after waking up and Rojina said that, by flooding your system with caffeine before this hormone has been able to do its job, you disrupt your body's natural regulation.

She explains that caffeine can cause havoc with hormones, too. In fact, there's actually a perfect time you can drink it if you want to enjoy it in the best way possible.

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Sharingexpert advice, Rojina said: "It's much better tolerated 60 to 90 minutes after waking, as it allows adrenal function to balance out, meaning the caffeine in your coffee is used more strategically and effectively."

However, she also warned it's not just coffee that's the problem. She additionally noted several so-called "healthy" trends should also be avoided.

For example, a high-sugar, low-protein breakfast can play havoc with your blood sugar and sustained energy, according to the expert. Cold showers also trigger adrenaline that can be draining in the long term, especially in winter when the body is already working hard to stay warm.

Fasted workouts can reduce glucose and glycogen levels, adding to the body's stress and making you feel more tired rather than alert. Checking emails first thing triggers an early dopamine spike, leading to mental fatigue.

For better and more consistent energy, Rojina recommends a slow-paced morning. She said: "Start with water before caffeine to restore hydration. Limit screen exposure in the first hour and try to get natural morning light in with a walk, for example, to support your circadian rhythm."

She also advises getting proper tests before taking supplements. She added: "B12, iron and magnesium are great but they should always be guided by blood test results to ensure a true clinical benefit.

"Magnesium is often better suited to evening use rather than for immediate energy."

Drinking coffee before 9am could be why you're exhausted by 3pm. Many people are causing blood sugar spikes and draining their nervous system without realising.

By waiting before you have your caffeine hit, this time will allow your body’s natural cortisol (stress hormone) levels to peak and taper off, avoiding excessive jitters and letting caffeine provide a more effective, natural energy boost.

Not to mention, drinking coffee on an empty stomach immediately upon waking can increase stomach acidity, which may cause acid reflux. There are a few reasons why it's better to wait.

So, in short, hydrate first, eat protein and wait 60 to 90 minutes for that morning cuppa. You'll feel the difference by the afternoon.