Question: When I find myself reaching for an extra cup of coffee in the afternoon, what are some quick, mindful checks I can do to understand why I’m craving it before I brew another?

The Afternoon Slump: More Than Just a Need for Caffeine

That familiar tug in the afternoon, the one that whispers sweet promises of a warm, caffeinated embrace, is a common experience. While coffee offers a potent stimulant, understanding the underlying reasons for this craving can lead to more informed choices and potentially better well-being [6]. Before you reach for the kettle or the espresso machine, consider a few quick, mindful checks.

Physical Cues: Thirst, Hunger, and Fatigue

One of the simplest explanations for an afternoon coffee craving is dehydration. Sometimes, what feels like a need for coffee is actually a signal from your body that it requires water. Before brewing, take a moment to assess if you’ve had enough fluids throughout the day. Dehydration can manifest as fatigue and reduced cognitive function, mimicking the very symptoms coffee is often used to combat [5].

Similarly, consider your hunger levels. A rumbling stomach or low blood sugar can also trigger a desire for a pick-me-up. Coffee itself contains virtually no calories, and relying on it to stave off hunger can lead to an energy crash later on. If it’s been a while since your last meal or snack, a small, balanced bite might be a more sustainable solution than another cup of coffee. The aroma and taste compounds in coffee, such as those contributing to chocolatey or nutty notes, can be complex and influenced by various factors during cultivation and processing [4, 5].

Emotional and Ritualistic Drivers

Beyond physical needs, our afternoon coffee ritual often serves psychological purposes. The act of brewing itself can be a calming, meditative process [7]. The warmth of the cup, the aroma filling the air, and the familiar taste can provide comfort and a sense of control during a potentially demanding part of the day. This connection between coffee and sensory experiences is well-documented, with various compounds contributing to its complex flavor profile [2, 4].

Consider if your craving is a response to stress, boredom, or a desire for a break. The routine of preparing and enjoying a coffee can offer a much-needed pause, a moment to step away from tasks and recharge mentally. If you find yourself reaching for coffee simply out of habit or because everyone else is, it might be an opportunity to explore alternative break activities that support your well-being without relying solely on caffeine [6].

Re-evaluating Your Relationship with Coffee

Understanding these subtle cues allows for a more nuanced approach to your coffee consumption. By distinguishing between true physical need and habitual or emotional desire, you can make more conscious decisions. For instance, if dehydration is the culprit, a glass of water might suffice. If hunger is the issue, a healthy snack could be more beneficial. And if the ritual itself is the primary draw, perhaps a cup of herbal tea or a few minutes of mindful breathing could offer a similar sense of calm and replenishment.

Ultimately, the goal isn’t to eliminate coffee but to engage with it mindfully. By taking these brief pauses to check in with your body and mind, you can cultivate a more balanced relationship with your afternoon brew, ensuring it serves your well-being rather than masking underlying needs.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Gustavo Galarza, Jorge G Figueroa — Volatile Compound Characterization of Coffee ( — 2022-Mar-21 — https://pubmed.ncbi.nlm.nih.gov/35335365/ [3] — Katarína Poláková, Alica Bobková, Alžbeta Demianová, Marek Bobko, Judita Lidiková, Lukáš Jurčaga, Ľubomír Belej, Andrea Mesárošová, Melina Korčok, Tomáš Tóth — Quality Attributes and Sensory Acceptance of Different Botanical Coffee Co-Products. — 2023-Jul-11 — https://pubmed.ncbi.nlm.nih.gov/37509767/ [4] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [5] — Rongsuo Hu, Fei Xu, Xiao Chen, Qinrui Kuang, Xingyuan Xiao, Wenjiang Dong — The Growing Altitude Influences the Flavor Precursors, Sensory Characteristics and Cupping Quality of the Pu’er Coffee Bean. — 2024-Nov-28 — https://pubmed.ncbi.nlm.nih.gov/39682914/ [6] — Alexander W Fjaeldstad, Henrique M Fernandes — Chemosensory Sensitivity after Coffee Consumption Is Not Static: Short-Term Effects on Gustatory and Olfactory Sensitivity. — 2020-Apr-14 — https://pubmed.ncbi.nlm.nih.gov/32295100/ [7] — Jiexin Liang, Mackenzie E Batali, Catherine Routt, William D Ristenpart, Jean-Xavier Guinard — Sensory analysis of the flavor profile of full immersion hot, room temperature, and cold brewed coffee over time. — 2024-Aug-20 — https://pubmed.ncbi.nlm.nih.gov/39164402/