10 ways to make the most of your coffee habit

Here are 10 ways to make the most out of that coffee habit of yours.

- Don't drink coffee before 10 am. Research shows that people feel pretty alert for the first hour or two after waking up because of high cortisone levels in the body. You need coffee when you reach office because by that time your cortisone levels drop.

- Space out your coffee consumption. Researchers have found that small, frequent doses of caffeine are more effective than a huge dose first thing in the morning.

- Don't drink coffee with your meals. Have it an hour after lunch, when you feel sleepy. Avoid coffee after dinner. It may seem like a comforting thing to have, but it will spoil your sleep.

- On the other hand, having a coffee before a power nap may be the best thing to do. Research shows that coffee before a power nap results in better productivity after waking up.

- Top up every caffeinated drink you have each day with a glass of water. Coffee has diuretic properties. That basically means you pee more often and lose more water from the body. You need to replenish that.

- Know how much caffeine you are consuming. About 400 mg of caffeine a day is thought to be safe for adults. More than this can lead to irritability, upset stomach and insomnia.