For millions of Indians, chai is not just a drink — it’s an emotion. That warm cup of tea at dawn feels like the perfect way to start the day. But according to health experts, drinking chai immediately after waking up may not be the best thing for your body. It might actually disturb your hormones, especially the one that keeps you alert and energetic — cortisol.
Nutritionists suggest that waiting a little before sipping your first cup can make a big difference to your energy, mood, and metabolism throughout the day.
Dr. Inshara Mustafa, a clinical dietitian and nutritionist at Motherhood Hospital, Pune, explains that when you wake up in the morning, your body naturally produces a hormone called cortisol. This hormone helps you feel awake and ready for the day.
If you drink tea immediately after waking up, the caffeine in it mixes with your body’s natural cortisol boost. This double effect can cause your cortisol levels to spike higher than normal. The result? You may feel alert for a short while, but soon after, you could experience a crash in energy, restlessness, or even anxiety.
Dr. Mustafa adds that this sudden caffeine hit can confuse your body’s natural rhythm and affect insulin levels — the hormone that controls blood sugar. When insulin and cortisol levels fluctuate together, it can create mood swings, food cravings, and even problems with metabolism.
In simple terms, that early morning cup of chai may give you quick energy, but it can make you feel tired or irritable later in the day.
Apart from hormonal imbalance, drinking tea on an empty stomach can cause digestive troubles too. Nutrition experts warn that caffeine increases the acid content in your stomach. If there’s no food to balance it, it can lead to acidity, heartburn, or bloating.
Regularly starting your day with tea alone may also interfere with the absorption of important nutrients like iron and calcium. This can, over time, affect your bones, blood health, and energy levels.
Women, in particular, may experience more noticeable changes in mood and hormone balance due to this habit. “Tea on an empty stomach can affect estrogen balance and make hormonal symptoms worse,” Dr. Mustafa explains.
To avoid these problems, experts suggest eating something small — even a few nuts, fruits, or a light snack — before having your first cup of tea. This gives your body some support before the caffeine enters your system.
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You don’t have to quit your favorite chai altogether. You just need to change when you drink it.
Experts recommend waiting at least one hour after waking up before you drink your first cup of tea. During that first hour, your body naturally raises your cortisol levels to wake you up. Letting this process happen without caffeine helps your hormones work properly.
After about 60 minutes, your cortisol levels naturally begin to drop — that’s the perfect time to enjoy your tea. You’ll still get the energy boost from caffeine, but without the hormonal confusion or acidity.
Drinking tea mid-morning, after breakfast, is even better because the food in your stomach reduces acid buildup and improves nutrient absorption.
You should also be mindful of how much tea you drink. Having multiple cups throughout the day — especially in the afternoon or evening — can interfere with sleep and digestion. Limiting yourself to two or three moderate cups per day keeps caffeine under control.
Don’t rush: Wait at least 45 minutes to 1 hour after waking up before your first cup.
Eat first: Have a few almonds, fruit, or breakfast before drinking tea.
Limit caffeine: Try not to drink more than 2–3 cups of tea a day.
Hydrate first: Start your day with a glass of warm water to flush toxins and hydrate your body.
Avoid sugary tea: Too much sugar with caffeine can lead to energy crashes and affect insulin.
Use milk wisely: If you use milk, prefer low-fat or plant-based options to reduce heaviness.
Choose the right time: The best time for tea is mid-morning or late afternoon.
That early cup of chai may seem comforting, but your body needs time to wake up naturally. Giving yourself that first hour without caffeine can help balance your hormones, keep your mood stable, and support better digestion.
By making a small change in timing, you can still enjoy your favorite morning ritual — but in a healthier, more mindful way. So, tomorrow morning, wait a little before you sip that steaming cup. Your body will thank you for it.
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