If you’re someone who says, “I can’t function without my morning coffee,” you might want to reconsider after reading expert advice.

While most adults drink coffee daily, it’s easy to forget that caffeine is a stimulant and should be consumed thoughtfully. Depending on your situation, caffeine can either boost your energy or worsen stress levels.

According to Dr. Carlos Jaramillo, a Colombian physician and Harvard lecturer, consuming coffee during periods of high stress can make you feel unwell. “Caffeine triggers a temporary stress response in the body. For people not under stress, this can be beneficial. But if you’re already anxious, it can make things worse,” he explained.

Experts recommend limiting coffee intake during high-stress periods or reducing the number of cups you usually drink each day.

Coffee Can Boost Muscle Performance

On the other hand, caffeine can have positive effects when consumed before physical exercise. Studies show that it can enhance muscle strength and improve endurance during workouts.

Research from the University of Sport in Beijing found that caffeine intake significantly improves upper and lower body strength and endurance, especially in men. For optimal results, consuming less than 6 mg of caffeine per kilogram of body weight about 45 minutes before exercising was most effective. The strongest benefits were observed during moderate-intensity endurance exercises.