Tips for optimal caffeine intake

For optimal caffeine intake, delay your first dose when practical, keep caffeine earlier in the day, tailor the amount to your body weight, and adjust timing for exercise or peak performance.

• Wait 90–120 minutes after waking: This can reduce the afternoon energy crash and make you less likely to reach for more caffeine later. 1 2
• Limit late-day caffeine: Ideally make your last dose around 2–3 p.m.; avoid more than 100 mg after 4 p.m. to reduce the risk of disrupted sleep. 3
• For morning exercise: If you need caffeine before an early workout, take it shortly beforehand; be aware that caffeine plus intense early exercise may bring a stronger afternoon energy dip. 4
• Dose by body weight: A starting range is 1–3 mg/kg per sitting. Individual responses vary, so start at the low end if you are not caffeine-adapted or tend to feel anxious or jittery. 5
• Hydrate alongside caffeine: Drink at least an equal volume of water; a small pinch of salt or electrolytes may help with jitteriness or a crash-like feeling sometimes attributed to low blood sugar. 6
• For peak performance: If you use caffeine regularly, abstaining for several days—Huberman describes five days in one example—can make its performance-enhancing effects more pronounced when you resume it. 7