9 out of 10 people start their day with coffee and often skip breakfast — but this seemingly harmless habit actually causes serious health damage.

From digestive disruption and dehydration to elevated cortisol causing anxiety, drinking coffee on an empty stomach isn't as "safe" as most people believe.

However, a question is "Is it okay to drink coffee and skip breakfast?"

Harmful effects of drinking coffee when skipping breakfast

Coffee is full of caffeine, a natural stimulant, helping to start the day in the most energetic and alert way. However, this habit has many potential health risks, specifically:

1. Affects the intestines and stomach

According to experts around the world, coffee actually does not cause direct damage to the stomach. However, it has an impact and influence through the mechanism of stimulating intestinal motility and increasing stomach acid.

When intestinal peristalsis is stimulated, the digestive process is accelerated. This causes the muscles in the intestinal tract to contract more strongly, leading to loose stools and diarrhea in some people. In addition, chlorogenic acid and citric acid in coffee can stimulate acid secretion glands in the stomach. For people with sensitive stomachs, they will experience pain in the upper or lower half of the chest, accompanied by heartburn.

A delicious cup of coffee is always the perfect start to a new day

However, drinking coffee with food or with milk can reduce these negative effects. Milk or cream can act as a buffer between acid and the stomach lining, helping to reduce the risk of unpleasant symptoms.

2. Dehydrated

Coffee contains a lot of Caffeine. This ingredient has a diuretic effect, enhancing the process of water excretion through the kidneys. In particular, when waking up after a sleepy night, the body has lost a certain amount of water through the process of transpiration and elimination through the urethra.

Therefore, when drinking coffee without adding enough water, the body can become dehydrated quickly, leading to unwanted symptoms such as headaches, dizziness and fatigue. To avoid this situation, you need to maintain a balance in consuming coffee and drinking enough water every day.

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3. Causes anxiety and restlessness

Beyond its digestive effects, coffee consumption also influences cortisol, a key stress hormone. Cortisol levels naturally peak upon waking and continue rising for approximately 30-45 minutes. Drinking coffee during this peak can further elevate cortisol, potentially leading to feelings of stress and anxiety.

Caffeine's effects are noticeable within 15 minutes and can persist throughout the day. Notably, women experience fluctuating cortisol levels due to their menstrual cycle, meaning caffeine's impact may vary depending on the time of month.

Drink coffee properly in the morning

1. Golden time to enjoy coffee

The best time to enjoy coffee can vary depending on each person's needs and physical condition.

According to Andrew Huberman, a professor at Stanford University, you should wait about 90 to 120 minutes after waking up before having your first cup of coffee. At this time, your body has stabilized and cortisol levels - the "stress hormone" - have decreased, allowing you to maximize coffee's benefits without experiencing anxiety or restlessness.

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The period from 9:30 AM to 11:30 AM is considered the ideal time to drink coffee. This is when cortisol - which naturally helps you stay alert - begins to decrease. Thanks to this, coffee's nerve-stimulating effects will work more effectively, helping you concentrate and work better.

If you often feel sleepy after lunch, a light cup of coffee around 1 PM can also help restore your energy. At this time, cortisol levels continue to drop, creating conditions for caffeine to work without overloading your body.

However, it's important to note when to stop drinking coffee during the day:

• If you have trouble sleeping, avoid coffee at least 12 hours before bedtime
• If you fall asleep easily, stop drinking coffee about 4-6 hours before sleep to avoid affecting sleep quality

Still, there's no "standard timeframe" for everyone. Each person reacts differently to caffeine, so the best approach is to listen to your body and adjust your habits accordingly.

2. Some notes when drinking coffee in the morning

Here are some key considerations for maximizing refreshment and minimizing potential drawbacks associated with coffee consumption

Don't drink coffee on an empty stomach

Drinking coffee without eating can easily cause digestive disorders, stomach pain, and blood sugar imbalances. It's best to drink it after a light breakfast.

Drink a glass of water before coffee

Water helps neutralize stomach acid and supports metabolism, allowing coffee to work effectively without causing discomfort.

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Divide your daily coffee intake

Instead of consuming a lot of caffeine at once, drink it in small sips at different times. This helps maintain alertness and reduces the risk of anxiety or insomnia.

Try adding a little cinnamon powder

A bit of cinnamon not only enhances coffee's flavor but also helps reduce inflammation and supports gentle detoxification for your body.

Keep caffeine within safe limits

Each day, you should consume no more than 400mg of caffeine (about 4 cups of coffee). If you have heart disease, high blood pressure, or anxiety issues, consult your doctor before regular coffee consumption.

>>> Read more: Is Vietnamese Coffee Arabica or Robusta?

Conclusion

So is it okay to drink coffee and skip breakfast? In fact, this problem causes many negative effects on our health. If you feel your body is sensitive to caffeine, try combining it with a protein-rich, nutritious breakfast. Let's enjoy the great benefits of this Vietnamese national drink and start your day with lots of excitement!

Discover coffee paradise at CHUS. We bring you a variety of coffees, with unforgettable flavors. CHUS is proud to be a brand that provides genuine Vietnamese coffee, serving the taste buds of even the most demanding customers!

FAQs

• Why shouldn't you drink coffee on an empty stomach?
  Coffee increases stomach acid and speeds up digestion, which can lead to stomach pain, acid reflux, or diarrhea—especially when your stomach is empty. It's best to have coffee after a light meal.
• How can you drink coffee without getting dehydrated?
  Drink a glass of water before your coffee. This helps replace fluids lost overnight and reduces the dehydrating effect of caffeine.
• When is the best time to drink coffee during the day?
  Between 9:30 and 11:30 AM or after 1 PM is ideal. At these times, cortisol levels naturally drop, allowing caffeine to work better without making you feel anxious.